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A filling pan-cooked omelet made with eggs, potatoes, mushrooms, and pepper.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Potato, mushroom, and pepper omelet (200 g) has 300 calories. That works out to 150 calories per 100 g. It contains 24.6 g of carbs, 14.4 g of protein, 16.4 g of fat and 3.2 g of fiber. Its 16 µg of Biotin covers 53% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
300
KCAL / 200G
Carbs
24.6g
· 9% DV
Protein
14.4g
· 29% DV
Fat
16.4g
· 21% 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 32% · Protein 19% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 300 kcal | |
| Total fat | 16.4 g | 21% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0.1 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 24.6 g | 9% |
| Fiber | 3.2 g | 11% |
| Protein | 14.4 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) | 200 g | 300 kcal |
| 100 g | 100 g | 150 kcal |
| 1 slice (medium) | 100 g | 150 kcal |
| 1 serving (small) | 120 g | 180 kcal |
| 1 piece (medium) | 150 g | 225 kcal |
| 1 cup (chopped) | 180 g | 270 kcal |
| 1 piece (large) | 250 g | 375 kcal |
| 1 serving (large) | 280 g | 420 kcal |
Calculated from 150 calories per 100 g.
Cook diced potatoes in a skillet until tender, then add sliced mushrooms and chopped pepper and cook off their moisture. Pour in beaten eggs and cook over low heat until set, covering the pan briefly if the top needs help cooking through.
Yes, cook the potatoes before adding the eggs. Raw potatoes take longer to become tender than the eggs need to cook, so dice and sauté them first, or use cooked leftover potatoes for a quicker omelet.
Cook the mushrooms until their released liquid evaporates before adding the eggs. Avoid crowding the pan, and pat the mushrooms dry after washing; otherwise, their moisture can keep the omelet from setting neatly.
Yes, you can finish a potato, mushroom, and pepper omelet in the oven. Cook the vegetables in an oven-safe skillet first, add the beaten eggs, then transfer the skillet to a preheated oven and bake until the center is set.
Cheddar, feta, or Gruyère all work well in a potato, mushroom, and pepper omelet. Fold grated or crumbled cheese into the eggs, or scatter it over the top as the omelet cooks; use less added salt with salty cheese.
Yes, you can cook a potato, mushroom, and pepper omelet ahead and refrigerate it for up to 3 days in a covered container. For the best texture, cook the vegetables ahead but add and cook the eggs just before serving.
Let the underside set and the top turn partly firm before flipping. Cover the pan with a plate, invert the omelet onto it, then slide it back into the pan with the uncooked side facing down.
Serve a potato, mushroom, and pepper omelet with a crisp green salad, sliced tomatoes, or toast. For breakfast or brunch, fresh fruit is another simple side that balances the savory, filling omelet.
Yes, you can freeze portions of a potato, mushroom, and pepper omelet, though the eggs and mushrooms may become softer after thawing. Cool it completely, wrap portions tightly, and reheat until hot throughout after thawing in the refrigerator.
No, they are not exactly the same. Spanish tortilla is typically a thick egg-and-potato dish, often with onion, while a potato, mushroom, and pepper omelet includes mushrooms and peppers and is usually cooked as a more conventional folded or flat omelet.
Vitamins
Biotin
16µg · 53% DV
B12
1.1µg · 46% DV
B2
0.48mg · 37% DV
B5
1.5mg · 30% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
240mg · 34% DV
Copper
0.24mg · 27% DV
Iodine
36µg · 24% DV
Potassium ⭐
640mg · 19% DV
Sodium
360mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 300 calories in 1 serving (medium) (200 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, mushroom, and pepper omelet is a home-style pan-cooked dish of eggs with chunks of potato, sliced mushrooms, and sweet pepper. It has no single regional origin; it is an easy combination made in kitchens in many places. The ingredients are cooked until the eggs set and the vegetables soften.
Serve it warm for breakfast or brunch, with toast or a simple salad, or make it a light supper. The potatoes make it filling, while mushrooms and pepper bring a tender texture and savoury-sweet flavour. It provides 7.2 g of protein per 100 g, along with carbohydrates from the potatoes. For a lighter plate, use a modest amount of cooking oil and add fresh greens on the side.
Medium
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
4.2g
MONOUNSATURATED
6.4g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.