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Satisfying omelette with protein and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Potato and Roasted Eggplant Omelette (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 18.4 g of carbs, 11.7 g of protein, 13.1 g of fat and 3.2 g of fiber. Its 24.1 µg of Selenium covers 44% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
238
KCAL / 180G
Carbs
18.4g
· 7% DV
Protein
11.7g
· 23% DV
Fat
13.1g
· 17% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 20% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 13.1 g | 17% |
| Saturated fat | 2.97 g | 15% |
| Trans fat | 0.04 g | |
| Sodium | 212 mg | 9% |
| Total carbohydrate | 18.4 g | 7% |
| Fiber | 3.2 g | 11% |
| Protein | 11.7 g | 23% |
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) | 180 g | 238 kcal |
| 1 piece (small) | 80 g | 106 kcal |
| 1 slice (thin) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 piece (medium) | 130 g | 172 kcal |
| 1 slice (thick) | 140 g | 185 kcal |
| 1 cup (diced) | 170 g | 224 kcal |
| 1 piece (large) | 220 g | 290 kcal |
| 1 serving (large) | 280 g | 370 kcal |
Calculated from 132 calories per 100 g.
Cook diced potatoes in a pan until tender, then stir in chopped roasted eggplant. Pour beaten eggs over the vegetables and cook over low heat, covered, until the eggs are set. Season with salt and pepper before serving.
Yes. Cook the potatoes until tender before mixing them with the eggs; raw pieces may stay firm while the omelette sets. Pan-fry diced potatoes, or boil them and drain them well first.
Prick the eggplant skin, then roast it over a flame, under a broiler, or in a hot oven until the flesh is soft. Cool it, peel away the skin, and drain excess liquid before adding it to the omelette.
Let the bottom set fully before trying to turn a potato and roasted eggplant omelette. Loosen the edges, place a plate over the pan, flip the omelette onto it, then slide it back into the pan to finish cooking.
Yes. Combine cooked potatoes and roasted eggplant with beaten eggs, pour the mixture into an oven-safe dish, and bake until the center is set. A shallow dish helps the eggs cook through without overbrowning the edges.
They are similar, but not identical. Spanish tortilla is typically made with eggs and potatoes, while a potato and roasted eggplant omelette includes roasted eggplant as well. Recipes vary, so the names do not guarantee the same ingredients or texture.
Feta adds a salty, tangy contrast to the potato and roasted eggplant omelette; cheddar or another melting cheese makes it richer. Crumble feta into the egg mixture, or sprinkle grated melting cheese over the top near the end of cooking.
Excess moisture from the roasted eggplant is a common reason. Let the peeled eggplant drain before chopping it, and make sure cooked potatoes are not wet when they go into the pan; too much liquid can keep the eggs from setting evenly.
Serve a potato and roasted eggplant omelette with a crisp green salad or sliced tomatoes and cucumbers to balance its soft, hearty texture. Toast or crusty bread also works for breakfast or a simple lunch.
Store a potato and roasted eggplant omelette in a covered container in the refrigerator for 2–3 days. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is hot throughout.
Vitamins
B12
0.94µg · 39% DV
B2
0.43mg · 33% DV
Biotin
9.36µg · 31% DV
B5
1.3mg · 26% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
194mg · 28% DV
Iodine
32µg · 21% DV
Copper
0.18mg · 20% DV
Potassium ⭐
418mg · 12% DV
Sodium
212mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 238 calories in 1 serving (medium) (180 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.
Potato and Roasted Eggplant Omelette combines beaten eggs with tender potato and smoky, roasted eggplant, cooked together in a pan. It is a simple home-style dish rather than a fixed regional recipe, and the balance of ingredients can vary from one kitchen to another. The potato makes the omelette substantial, while the eggplant brings a soft texture and mellow charred flavour.
Serve it warm for breakfast or a light lunch, with salad, tomatoes or bread; it also works well as an easy supper. Eggs contribute protein, while the vegetables add bulk and some fibre. For a lighter version, cook the potato with little oil and use a non-stick pan. A spoonful of plain yoghurt or a crisp green salad makes a fresh accompaniment.
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
2.97g
MONOUNSATURATED
6.03g
POLYUNSATURATED
1.89g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.