1 piece (medium) of Potato onion omelette (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 13.2 g of carbs, 7.8 g of protein, 7.8 g of fat and 1.4 g of fiber. Its 10.8 µg of Biotin covers 36% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Potato onion omelette?

Potato onion omelette is a homestyle dish made by cooking diced potatoes and softened onion in beaten eggs. Versions appear in many kitchens, so it is best understood as a simple, filling omelette rather than a dish tied to one particular place.

Serve it warm for breakfast or brunch, with toast, salad or sliced tomatoes; it also makes an easy light supper. The potatoes give the soft, set eggs a hearty, mildly starchy bite, while the onion adds sweetness. Eggs make it a useful source of protein, with carbohydrates coming mainly from the potatoes. For a lighter plate, cook the vegetables with a modest amount of oil and pair a wedge with a crisp salad.

Potato onion omelette Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

11g

· 4% DV

Protein

6.5g

· 13% DV

Fat

6.5g

· 8% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 34% · Protein 20% · Fat 46%

Potato onion omelette Vitamins & Minerals

Vitamins

Biotin

9µg · 30% DV

B12

0.7µg · 29% DV

0.18mg · 14% DV

0.7mg · 14% DV

Minerals

Selenium

10µg · 18% DV

Phosphorus

110mg · 16% DV

Zinc

1mg · 9% DV

Potassium ⭐

260mg · 8% DV

How Nutritious Is Potato onion 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

43/ 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 onion 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 onion 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 onion 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 onion 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 onion 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 onion omelette Fat Profile

SATURATED

2.1g

MONOUNSATURATED

2.5g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 8.6:1

Above the ideal 4:1 (8.6:1).

Compare Potato onion omelette

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Foods Similar to Potato onion omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

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85 kcal

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Ali Nazik

145 kcal

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Collagen powder

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370 kcal

Frequently Asked Questions About Potato onion omelette

How do you make a potato onion omelette?

Cook diced potatoes in a pan until tender, soften the onion, then pour beaten eggs over the mixture to make a potato onion omelette. Cook gently until the bottom is set, then flip carefully or finish the top under a grill.

Should you cook the potatoes before adding eggs to a potato onion omelette?

Yes, cook the potatoes before adding the eggs. Raw chunks may stay firm by the time the omelette is done, so sauté them until tender or use cooked potatoes left over from another meal.

What is the difference between a potato onion omelette and Spanish tortilla?

A potato onion omelette is generally cooked and served as an omelette, while Spanish tortilla is a thick, round potato-and-egg dish cut into wedges. Onion is common in many versions of both, though its place in Spanish tortilla is famously debated.

How do you keep a potato onion omelette from falling apart?

Let the underside of the potato onion omelette set fully before turning it, and loosen the edges with a spatula. For an easier flip, slide it onto a plate, cover with the pan, invert, then slide it back in to cook the other side.

Can you bake a potato onion omelette in the oven?

Yes, you can bake a potato onion omelette. Soften the potatoes and onions on the stovetop first, combine them with beaten eggs in an oven-safe pan or dish, and bake until the center is set. This avoids flipping the omelette.

Can you make a potato onion omelette with leftover boiled potatoes?

Yes, leftover boiled potatoes work well in a potato onion omelette. Cut them into bite-sized pieces and brown them briefly with the onion before adding the eggs; this adds flavor and prevents the potatoes from breaking apart while they cook.

Which potatoes are best for a potato onion omelette?

Waxy or all-purpose potatoes hold their shape well in a potato onion omelette. Cut them into similar-sized pieces so they cook evenly, and avoid leaving large chunks that can make the egg mixture difficult to slice and serve.

How long does a potato onion omelette keep in the fridge?

A potato onion omelette keeps for about two days in a covered container in the refrigerator. Refrigerate leftovers after serving rather than leaving them out, and reheat only the portion you plan to eat.

What should you serve with a potato onion omelette?

Serve a potato onion omelette with a crisp green salad, sliced tomatoes, or other fresh vegetables to balance its soft, savory filling. It also works with toast for breakfast or a simple yogurt side for a more substantial meal.

Can you reheat a potato onion omelette?

Yes, reheat a potato onion omelette gently in a covered pan over low heat to keep it from drying out. A microwave works too; heat in short bursts and check that the middle is hot before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026