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Potato two-egg omelet Calories
Filling omelet made with two eggs and potato
CALORIES
GI
POTASSIUM
FIBER
Potato two-egg omelet Nutrition Facts
Selected: 100 g
149
KCAL / 100G
Carbs
11.8g
· 32%
Protein
7.1g
· 19%
Fat
8.1g
· 49%
Fiber
1.4g
Potato two-egg omelet Vitamins & Minerals
Vitamins
Biotin
8.5µg · 28% DV
B12
0.52µg · 22% DV
B2
0.24mg · 18% DV
B5
0.72mg · 14% DV
Minerals
Selenium
13.8µg · 25% DV
Phosphorus
118mg · 17% DV
Iodine
18µg · 12% DV
Zinc
1mg · 9% DV
Potato two-egg omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Potato two-egg omelet 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 two-egg omelet Contain Allergens?
Contains these allergens:
Which Diets Is Potato two-egg omelet Good For?
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
Potato two-egg omelet Fat Profile
SATURATED
2.2g
MONOUNSATURATED
3g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 20.4:1
Above the ideal 4:1 (20.4:1).
Foods Similar to Potato two-egg omelet
Potato two-egg omelet — Frequently Asked Questions
How can I cook a potato two-egg omelet with less oil?
Use a well-heated non-stick pan and brush on a thin layer of oil rather than pouring it in. Cutting the potatoes into small, even pieces and covering the pan helps them soften with less added fat.
Is it better to boil the potatoes or pan-cook them before making the omelet?
Boiled potatoes give a softer texture and make the omelet quicker to finish. Pan-cooked potatoes develop more browned flavor, but they may require more oil.
Why does a potato omelet stick to the pan?
Sticking is often caused by an underheated pan, a worn cooking surface, or excess moisture on the potatoes. Drain cooked potatoes well and cook the omelet over medium-low heat so it can set before moving it.
How do I make sure the center of a potato omelet is fully cooked?
Cook the potatoes until tender before combining them with the eggs. Keep the heat moderate, cover the pan if needed, and make sure the egg mixture is set throughout before serving.
Is a potato two-egg omelet better before or after exercise?
It can work well after exercise because it combines egg protein with carbohydrate from potatoes. Before training, choose a smaller portion and allow time for digestion, especially if fried foods feel heavy to you.
Is a potato omelet too heavy for dinner?
That depends mainly on portion size, cooking oil, and what you eat alongside it. For a lighter evening meal, prepare it with modest oil and pair it with a salad or yogurt-based side.
What goes well with a potato two-egg omelet?
Tomatoes, leafy greens, peppers, and a crisp salad add freshness and contrast. Yogurt or tzatziki-style yogurt is also a cooling accompaniment; adding bread makes the meal more substantial.
How is a potato omelet different from a plain egg omelet?
Potatoes make the omelet more filling and give it a starchy, soft interior. A plain omelet is lighter and is often better paired with vegetables, toast, or another carbohydrate source.
How long does cooked potato omelet keep in the fridge?
Refrigerate it in a covered container within two hours of cooking and eat it within 3 to 4 days. Reheat until hot all the way through, and avoid reheating the same portion more than once.
Can a potato two-egg omelet be frozen?
Yes, although the potatoes may become softer and release some moisture after thawing. Freeze individual portions, thaw them in the refrigerator, and do not refreeze a thawed omelet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.