⏱ 35 min totalWestern Omelet Breakfast Potato Skins
Per 1 serving · 403 g · 12 ingredients
of a 2,000 cal day
- Protein23g23% of calories
- Carbs43g43% of calories
- Fat15g34% of calories
At a glance
One serving of Western Omelet Breakfast Potato Skins (403 g) has 400 calories, with 23 g of protein, 43 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (46% DV), dietary fiber (21% DV) and Vitamin A (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 28%, 28% and 72% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Dietary fiber21%
- Vitamin A20%
- Vitamin C102%
- Thiamine27%
- Riboflavin (B2)53%
Good source of
10–19% of the daily value
- Vitamin D10%
- Vitamin E11%
- Calcium18%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium28%
- Saturated fat28%
- Cholesterol72%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 Potato medium Potato
½ tsp Olive oil
1 large Egg
1 large Egg white- 1 tbsp 2% milk
- 1 slice Ham
1 tbsp chopped Onion
¼ cup, chopped Red bell pepper
½ spray , about 1/3 second Cooking spray- 🥄½ dash Salt
½ dash Black pepper
2 tbsp, shredded Cheddar cheese
Directions
- 1
Preheat the oven to 450°F.
- 2
Pierce each potato with a fork several times and microwave for about 5 minutes each until tender.
- 3
Allow potatoes to cool slightly, then cut in half horizontally and scoop out the flesh, leaving a 1/4 inch thick shell.
- 4
In a large bowl, whisk together eggs, milk, salt, and pepper.
- 5
Stir in the onion, red bell pepper, and ham.
- 6
Heat olive oil in a medium skillet and cook the egg mixture, stirring often.
- 7
Lightly spray the potato skins with oil and season with salt and pepper.
- 8
Fill each potato skin with the egg mixture and top with cheddar cheese.
- 9
Place on a baking sheet and bake for 5-10 minutes until the cheese is melted.
Vitamins & minerals
Amounts for 1 serving (403 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 184 μg | 20% |
| Vitamin C | 91 mg | 102% |
| Vitamin D | 1 μg | 10% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 1 mg | 53% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 1 mg | 71% |
| Folate (B9) | 84 μg | 21% |
| Vitamin B12 | 1 μg | 34% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 203 mg | 37% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 181 mg | 18% |
| Iron | 3 mg | 39% |
| Potassium | 1,226 mg | 26% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 361 mg | 52% |
| Zinc | 2 mg | 21% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 23% |
| Selenium | 33 μg | 60% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 620 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 124 μg | — |
| Serine | 1 g | — |
| Starch | 33 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 400 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Western Omelet Breakfast Potato Skins?
One serving of Western Omelet Breakfast Potato Skins (1 serving) has 400 calories, which works out to 99 calories per 100 g. That is about 20% of a 2,000-calorie day.
Are Western Omelet Breakfast Potato Skins high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Western Omelet Breakfast Potato Skins keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Western Omelet Breakfast Potato Skins?
635 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Western Omelet Breakfast Potato Skins?
4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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