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Source of protein, choline, and potassium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Pan-Fried Eggs with Potatoes and Onion (220 g) has 326 calories. That works out to 148 calories per 100 g. It contains 33.9 g of carbs, 14.3 g of protein, 15.4 g of fat and 4 g of fiber. Its 20.2 µg of Biotin covers 67% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 220 g
326
KCAL / 220G
Carbs
33.9g
· 12% DV
Protein
14.3g
· 29% DV
Fat
15.4g
· 20% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 17% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 326 kcal | |
| Total fat | 15.4 g | 20% |
| Saturated fat | 3.41 g | 17% |
| Trans fat | 0.04 g | |
| Sodium | 407 mg | 18% |
| Total carbohydrate | 33.9 g | 12% |
| Fiber | 4 g | 14% |
| Protein | 14.3 g | 29% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 326 kcal |
| 100 g | 100 g | 148 kcal |
| 1 serving (small) | 130 g | 192 kcal |
| 1 piece (small) | 150 g | 222 kcal |
| 1 cup (medium) | 180 g | 266 kcal |
| 1 piece (large) | 250 g | 370 kcal |
| 1 cup (large) | 270 g | 400 kcal |
| 1 serving (large) | 330 g | 488 kcal |
Calculated from 148 calories per 100 g.
Pan-fried eggs with potatoes and onion are made by cooking the potatoes and onion in a skillet before adding the eggs. Cut the potatoes evenly, let them soften, then cook the eggs gently until just set.
No, pan-fried eggs with potatoes and onion are not necessarily Spanish tortilla. The skillet dish is often served with the potato pieces visible, while Spanish tortilla is usually formed into a thicker, cohesive egg-and-potato cake.
Yes, leftover cooked potatoes work well in pan-fried eggs with potatoes and onion. Soften the onion first, add the potatoes just long enough to heat and lightly brown them, then stir in the eggs.
They do not have to be crispy; pan-fried eggs with potatoes and onion can have tender or browned potatoes. For crisp edges, cook the potatoes uncovered and avoid crowding the pan before adding the eggs.
Yellow or brown onion is a reliable choice for pan-fried eggs with potatoes and onion because it softens and turns gently sweet in the pan. Red onion also works if you prefer a sharper, more colorful result.
Yes, cheese can be added to pan-fried eggs with potatoes and onion. Sprinkle grated cheese over the eggs near the end of cooking so it melts without overcooking the potatoes; parsley or paprika also make easy additions.
Add the eggs only after the potatoes are cooked, then use low heat and stop cooking as soon as the eggs are set. High heat or leaving the pan on too long makes the eggs dry and rubbery.
You can freeze pan-fried eggs with potatoes and onion, but the eggs may turn watery or rubbery after thawing. It is usually better to refrigerate leftovers and reheat them gently for a more pleasant texture.
Serve pan-fried eggs with potatoes and onion with a crisp green salad, sliced tomatoes, or toast. A tangy side helps balance the soft potatoes and eggs without making the meal feel too heavy.
You can cook the potatoes and onion ahead, then add and cook the eggs just before serving. This keeps the eggs tender and avoids the firmer texture they can develop when the complete dish is reheated.
Vitamins
Biotin
20.24µg · 67% DV
B12
1.06µg · 44% DV
B2
0.51mg · 39% DV
B5
1.72mg · 34% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
260mg · 37% DV
Iodine
44µg · 29% DV
Copper
0.26mg · 29% DV
Potassium ⭐
671mg · 20% DV
Sodium
407mg · 18% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 326 calories in 1 serving (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Pan-Fried Eggs with Potatoes and Onion is a simple skillet dish made by cooking potatoes and onion until tender, then adding eggs. The onion turns sweet and soft, while the potatoes bring a hearty bite; the eggs can be stirred through or left to set around the vegetables.
It works as a breakfast or an easy one-pan meal, served hot with toast or alongside a fresh salad. Eggs contribute protein and choline, while potatoes add potassium; each 100 g provides 6.5 g of protein. For a lighter version, use just enough oil to soften the onion and cook the pan covered rather than letting the potatoes fry deeply.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.41g
MONOUNSATURATED
6.93g
POLYUNSATURATED
2.86g
Omega 6:3 ratio 19.5:1
Above the ideal 4:1 (19.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.