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Zucchini, Potato, and Cheese Omelet Calories
A filling pan-cooked omelet made with eggs, zucchini, potato, and cheese.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini, Potato, and Cheese Omelet (180 g) has 279 calories. That works out to 155 calories per 100 g. It contains 14.4 g of carbs, 15.3 g of protein, 18.9 g of fat and 2.2 g of fiber. Its 1.2 µg of B12 covers 49% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Zucchini, Potato, and Cheese Omelet Nutrition Facts
Selected: 1 serving (medium) · 180 g
279
KCAL / 180G
Carbs
14.4g
· 5% DV
Protein
15.3g
· 31% DV
Fat
18.9g
· 24% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 21% · Fat 59%
Zucchini, Potato, and Cheese Omelet nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 279 kcal | |
| Total fat | 18.9 g | 24% |
| Saturated fat | 6.84 g | 34% |
| Trans fat | 0.18 g | |
| Sodium | 522 mg | 23% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 15.3 g | 31% |
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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How Many Calories in 1 Serving of Zucchini, Potato, and Cheese Omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 279 kcal |
| 100 g | 100 g | 155 kcal |
| 1 piece (small) | 100 g | 155 kcal |
| 1 slice (thin) | 120 g | 186 kcal |
| 1 serving (small) | 150 g | 233 kcal |
| 1 cup (chopped) | 160 g | 248 kcal |
| 1 piece (medium) | 180 g | 279 kcal |
| 1 slice (thick) | 180 g | 279 kcal |
| 1 serving (medium) | 200 g | 310 kcal |
| 1 piece (large) | 250 g | 388 kcal |
| 1 serving (large) | 300 g | 465 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Zucchini, Potato, and Cheese Omelet
How do you make a zucchini, potato, and cheese omelet?
To make a zucchini, potato, and cheese omelet, cook thinly sliced or grated potato and zucchini in a pan until tender, then pour in beaten eggs and add the cheese. Cook over medium-low heat until the eggs are fully set and the vegetables are soft.
Do you need to cook the potatoes before adding them to a zucchini, potato, and cheese omelet?
Yes, cook the potatoes until tender before adding the eggs to a zucchini, potato, and cheese omelet. Raw potato takes longer to cook than the eggs, so it may stay hard while the omelet sets. Thin slices or grated potato cook more quickly.
How do you keep a zucchini, potato, and cheese omelet from getting watery?
Cook the zucchini first to release and evaporate its moisture before adding the eggs to a zucchini, potato, and cheese omelet. If you grated the zucchini, you can also squeeze out excess liquid. A dry pan helps the omelet set instead of turning soggy.
What cheese is best in a zucchini, potato, and cheese omelet?
Cheddar, feta, or mozzarella all work in a zucchini, potato, and cheese omelet. Cheddar and mozzarella melt well, while feta adds a saltier, tangier flavor. Taste the mixture before adding extra salt, especially if you are using feta.
Can you bake a zucchini, potato, and cheese omelet in the oven?
Yes, you can bake a zucchini, potato, and cheese omelet. Soften the potato and zucchini in a pan first, then add the egg and cheese mixture to an oven-safe dish. Bake until the center is set and no longer runny.
How do you stop a zucchini, potato, and cheese omelet from sticking to the pan?
Use a well-heated nonstick pan lightly coated with oil for a zucchini, potato, and cheese omelet. Once you add the eggs, lower the heat and let the base set before moving it; trying to lift it too early can make it stick or break.
Can you make a zucchini, potato, and cheese omelet without peeling the zucchini?
Yes, you can leave the skin on the zucchini in a zucchini, potato, and cheese omelet. Wash it well and trim the ends before slicing or grating; the skin softens as it cooks and helps the pieces hold their shape.
How should you store and reheat a zucchini, potato, and cheese omelet?
Refrigerate leftover zucchini, potato, and cheese omelet in a covered container once it has cooled, and eat it within a few days. Reheat it in a pan over low heat or in the microwave until hot throughout; do not leave it out for hours.
Can you freeze a zucchini, potato, and cheese omelet?
You can freeze a zucchini, potato, and cheese omelet, but its texture may become softer or watery after thawing because zucchini releases moisture. For better results, cool it completely, wrap individual portions, and thaw them in the refrigerator before reheating.
What can you serve with a zucchini, potato, and cheese omelet?
Serve a zucchini, potato, and cheese omelet with a fresh green salad, sliced tomatoes, or fruit for a simple meal. Since the omelet already includes potato and cheese, lighter sides such as vegetables or leafy greens balance the plate well.
Zucchini, Potato, and Cheese Omelet Vitamins & Minerals
Vitamins
B12
1.17µg · 49% DV
Biotin
12.6µg · 42% DV
B2
0.45mg · 35% DV
B5
1.53mg · 31% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
279mg · 40% DV
Sodium
522mg · 23% DV
Iodine
32µg · 21% DV
Potassium ⭐
468mg · 14% DV
Zucchini, Potato, and Cheese Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini, Potato, and Cheese Omelet
To burn the 279 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.
What is Zucchini, Potato, and Cheese Omelet?
Zucchini, Potato, and Cheese Omelet is a home-style pan-cooked dish of eggs with zucchini, potato, and cheese. It is a practical combination rather than a recipe tied to one particular region, and works well as a way to turn everyday vegetables into a substantial meal. Cooking the potato until tender before adding the eggs helps everything finish at the same time.
The eggs set softly around mild zucchini, filling potato, and melted cheese. Serve it warm for breakfast or brunch, or with a crisp salad for lunch or a light supper. It provides protein alongside carbohydrates, so it can make a satisfying meal on its own. For a lighter version, use a little less cheese and cook it in a non-stick pan with just a small amount of oil.
How Nutritious Is Zucchini, Potato, and Cheese Omelet?
Nutrient density
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.
Satiety score
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.
Is Zucchini, Potato, and Cheese 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 Zucchini, Potato, and Cheese Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini, Potato, and Cheese 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
Zucchini, Potato, and Cheese Omelet Fat Profile
SATURATED
6.84g
MONOUNSATURATED
7.56g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.