1 serving (200 grams) contains 250 calories, 10.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 235.3 mg | 78% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 2.4 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 47.1 mcg | 235% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 529.4 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Omelette with potatoes
An omelette with potatoes is a hearty and versatile dish originating from cuisines like Spanish (e.g., Tortilla Española) and French. It typically combines eggs, potatoes, and seasonings, sometimes with added vegetables or herbs. This dish is nutrient-dense, offering proteins, vitamins, and complex carbohydrates. Eggs are rich in high-quality protein and provide essential nutrients like vitamin B12, choline, and selenium. Potatoes contribute potassium, vitamin C, and dietary fiber (when cooked with the skin). Prepared with minimal oil, this meal is a balanced source of macronutrients and energy while being naturally gluten-free.
Health Benefits
- High in protein due to eggs, supporting muscle repair and maintenance.
- Rich in potassium from potatoes, which helps maintain healthy blood pressure levels.
- Provides choline from eggs, essential for brain health and nerve function.
- Contains vitamin C from potatoes, supporting immune health and iron absorption.
- Offers selenium from eggs, which acts as an antioxidant and supports thyroid function.
Dietary Considerations
Selection and Storage
Store leftover omelette in an airtight container in the refrigerator for up to 2 days. Reheat thoroughly before consuming.
Common Questions About Omelette with potatoes Nutrition
Is an omelette with potatoes high in protein?
Yes, an omelette with potatoes contains a moderate amount of protein, primarily from the eggs. On average, a two-egg omelette paired with potatoes provides about 12-14 grams of protein, making it a good option for supporting muscle repair and growth.
Can I eat an omelette with potatoes on a keto diet?
An omelette with potatoes is generally not keto-friendly due to the carbohydrate content in potatoes. A medium-sized potato contains about 37 grams of net carbs, which exceeds the daily limit for many keto dieters. You may substitute potatoes with lower-carb vegetables, such as zucchini or spinach, to make the dish keto-compatible.
What are the health benefits and concerns of eating omelette with potatoes?
An omelette with potatoes can provide essential vitamins like vitamin B6, vitamin C, and potassium from the potatoes, along with high-quality protein and choline from the eggs. However, this dish can be calorie-dense if prepared with excess oil or cheese, and might be high in cholesterol due to the eggs, which could concern individuals with specific health conditions.
What is the recommended portion size for an omelette with potatoes?
A healthy serving size would be a two-egg omelette combined with about 100-150 grams of cooked potatoes, resulting in roughly 250-350 calories depending on preparation methods. Pairing it with a side of fresh vegetables helps balance the meal.
How does an omelette with potatoes compare to an omelette with other fillings like spinach or mushrooms?
Compared to potatoes, spinach or mushrooms are much lower in calories and carbohydrates, making these alternatives more suitable for low-carb diets. Spinach and mushrooms also provide additional fiber and antioxidants, while potatoes are more filling due to their higher starch content. The choice depends on dietary goals and preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
