Egg omelet or scrambled egg, with potatoes and/or onions, NS as to fat
Common food
Photo: Wikipedia
This is a hearty, savory dish of fluffy eggs scrambled or folded into an omelet, studded with soft, starchy potatoes and sweet, caramelized onions. The texture is a satisfying mix of tender egg, creamy potato, and slightly crisp onion, all bound together by the fat used for cooking. It's a protein-rich meal with a significant portion of its calories coming from fat.
Calorie split: 24% protein · 7% carbs · 69% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its deeply comforting, savory flavor and incredible versatility—it's a perfect canvas for herbs, spices, and cheese. It's a beloved staple for breakfast, brunch, or a quick, satisfying dinner across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high fat content from cooking oil or butter can be a concern for those monitoring calorie or saturated fat intake. The potatoes can cause a moderate blood sugar rise, which may be a consideration for some. To counteract, use a non-stick pan with minimal heart-healthy oil (like olive oil), and pair the dish with a side of leafy greens or a vinegar-based salad to help blunt the glycemic response.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides quick and sustained energy from a mix of protein, fat, and carbs.
- Contains essential vitamins like B12 and choline from the eggs.
- Potatoes offer potassium and vitamin C.
- Onions contribute antioxidants like quercetin.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Spanish tortilla is often served at room temperature or even cold, making it a popular tapa and picnic food.
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
How do I prevent the potatoes from being raw in the middle?
Dice the potatoes small (about 1/4-inch) and parboil or microwave them until just tender before adding to the pan. Alternatively, sauté them in the pan first, covered, for 8-10 minutes before adding the eggs.
Can I make this dish ahead of time?
Yes, it reheats well. Store leftovers in the refrigerator for up to 2 days. Reheat gently in a skillet over medium-low heat or in the microwave to avoid overcooking the eggs.
What's the best fat to cook it in for flavor and health?
For authentic flavor, butter or a mix of butter and olive oil is traditional. For a healthier profile, use extra virgin olive oil or avocado oil, which have higher smoke points and beneficial fats.
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.