Egg omelet or scrambled egg, with potatoes and/or onions, fat added
Common food
Photo: Wikipedia
A hearty, golden-brown medley of fluffy egg curds or a folded omelet, studded with tender, caramelized potatoes and sweet, translucent onions. The texture is a satisfying contrast of soft, creamy egg and slightly crisp or tender potato, all enriched by the cooking fat. Nutritionally, it's a protein-packed, high-fat dish that provides quick energy and satiety.
Calorie split: 24% protein · 7% carbs · 69% fat
↓ Full nutrition💚 Why it's loved
People adore it for its comforting, savory simplicity and the way it transforms humble ingredients into a deeply flavorful, satisfying meal. It's a universal comfort food, adaptable to any meal and countless cultural variations.
⚠️ Watch-outs & how to enjoy it better
The high fat content from added oil or butter can be a concern for those monitoring calorie or saturated fat intake. To counteract, use a non-stick pan with a minimal amount of heart-healthy oil like olive oil, and load up on the vegetable ratio (more onions, add peppers or spinach).
Key benefits
- Excellent source of complete protein for muscle maintenance.
- High in healthy fats for sustained energy and nutrient absorption.
- Provides essential vitamins like B12 and riboflavin from eggs.
- Potatoes add potassium and a source of complex carbohydrates.
- A versatile, one-pan meal that's quick to prepare.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Spanish tortilla, a thick potato omelet, is so iconic it's often served at room temperature and is a staple of pintxos (tapas) bars, where it's considered a test of a chef's skill.
Full nutrition (USDA data · scales with serving)
| Water | 72.3 g |
| Energy | 172 kcal |
| Protein | 10.4 g |
| Total lipid (fat) | 13.2 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.47 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 158 mg |
| Potassium, K | 159 mg |
| Sodium, Na | 218 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 25.5 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.33 mg |
| Niacin | 0.12 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 47.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 47.0 ug |
| Folate, DFE | 47.0 ug |
| Choline, total | 221 mg |
| Vitamin B-12 | 0.67 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 170 ug |
| Retinol | 168 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 414 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.1 ug |
| Vitamin K (phylloquinone) | 4.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.9 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 0.93 g |
| Fatty acids, total monounsaturated | 4.7 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 4.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 340 mg |
Amino acid profile (per 100g)
Estimated from Egg, whole, cooked, omelet — USDA does not publish this profile for Egg omelet or scrambled egg.
| Tryptophan | 0.14 g |
| Threonine | 0.47 g |
| Isoleucine | 0.56 g |
| Leucine | 0.91 g |
| Lysine | 0.77 g |
| Methionine | 0.32 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.57 g |
| Tyrosine | 0.42 g |
| Valine | 0.72 g |
| Arginine | 0.69 g |
| Histidine | 0.26 g |
| Alanine | 0.62 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.36 g |
| Proline | 0.43 g |
| Serine | 0.82 g |
FAQ
Is this dish gluten-free?
Yes, a basic egg, potato, and onion omelet or scramble is naturally gluten-free. Always check any added seasonings or sauces for hidden gluten.
Can I make it healthier?
Absolutely. Use cooking spray or a small amount of olive oil, incorporate more vegetables like bell peppers or mushrooms, and consider using egg whites or a mix of whole eggs and whites to reduce fat while keeping protein high.
Why are my potatoes not cooking through?
Potatoes take longer to cook than eggs. Parboil or microwave the potato slices until just tender before adding them to the pan with the onions, then pour in the egg mixture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.72 kcal/g · 24% calories from protein · 0.3 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.