1 piece (medium) of Potato Omelette (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 16.2 g of carbs, 6.6 g of protein, 7.8 g of fat and 1.6 g of fiber. Its 10.8 µg of Biotin covers 36% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Potato Omelette?

A potato omelette is made by cooking chunks or slices of potato with beaten eggs in a pan. It is a familiar home-cooked dish in many places; this version is a straightforward omelette rather than necessarily the Spanish tortilla, which is usually set into a thick, sliceable cake.

Serve it hot for breakfast or brunch, with toast and a simple salad, or cut it into wedges for a shared meal. The potato turns soft inside while the egg sets around it, with browned edges if cooked until golden. It offers both protein and carbohydrates, making it filling; a 100 g portion has 5.5 g of protein. For a lighter plate, use a little oil and add fresh vegetables alongside.

Potato Omelette Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

13.5g

· 5% DV

Protein

5.5g

· 11% DV

Fat

6.5g

· 8% DV

Fiber

1.3g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 40% · Protein 16% · Fat 44%

Potato Omelette Vitamins & Minerals

Vitamins

Biotin

9µg · 30% DV

B12

0.5µg · 21% DV

0.7mg · 14% DV

0.13mg · 10% DV

Minerals

Selenium

9µg · 16% DV

Phosphorus

110mg · 16% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

How Nutritious Is Potato Omelette?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

42/ 100

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.

Potato Omelette Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Potato Omelette

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Potato Omelette Processed?

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.

Does Potato Omelette Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Potato Omelette Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Potato Omelette Fat Profile

SATURATED

1.8g

MONOUNSATURATED

2.7g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 20:1

Above the ideal 4:1 (20:1).

Compare Potato Omelette

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Foods Similar to Potato Omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Potato Omelette

How do you make a Potato Omelette?

Cook diced potatoes in a lightly oiled pan until tender and golden, then pour beaten eggs over them. Cook over low heat until the base sets, turn carefully, and finish cooking the other side.

Should potatoes be cooked before adding eggs to a Potato Omelette?

Yes, cook the potatoes before adding the eggs so they become tender without overcooking the omelette. You can pan-fry diced raw potatoes, or use already boiled potatoes and briefly brown them in the pan.

What is the difference between a Potato Omelette and Spanish tortilla?

A Potato Omelette is a broad name for eggs cooked with potatoes, and recipes vary. Spanish tortilla, or tortilla de patatas, is a specific Spanish dish traditionally made with eggs and thinly sliced potatoes, often with onion, then set into a thick round.

How do you stop a Potato Omelette from falling apart?

Let the eggs set around the edges and across the base before turning the Potato Omelette. A non-stick pan and a wide plate or spatula make flipping easier; cooking the potatoes first also helps the egg mixture hold together.

Which potatoes work best in a Potato Omelette?

Waxy or all-purpose potatoes generally hold their shape well in a Potato Omelette. Cut them into evenly sized pieces so they cook at the same rate, and cook them until tender before adding the eggs.

Can you bake a Potato Omelette instead of frying it?

Yes, you can bake a Potato Omelette in an oven-safe dish. Cook the potatoes first, mix them with beaten eggs, and bake until the centre is set; the exact time depends on the dish size and oven.

What should you serve with a Potato Omelette?

Serve a Potato Omelette with a green salad, sliced tomatoes, or sautéed vegetables for lunch or dinner. For breakfast, toast or fresh fruit are common accompaniments, while a simple salad balances the rich egg-and-potato combination.

How long does a Potato Omelette keep in the fridge?

A Potato Omelette keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and make sure it is hot throughout before serving.

Can you freeze a Potato Omelette?

Yes, a Potato Omelette can be frozen, although the eggs and potatoes may become softer after thawing. Cool it completely, portion it into airtight packaging, thaw it in the refrigerator, and reheat thoroughly before eating.

Is a Potato Omelette a good breakfast before a workout?

A Potato Omelette can work before exercise because it combines carbohydrate from potatoes with protein from eggs. If a full portion feels heavy, eat a smaller amount and allow time to digest before training.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026