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Spanish Omelette Calories
Egg omelette with potatoes and onions, cooked in olive oil
CALORIES
GI
POTASSIUM
FIBER
Spanish Omelette Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
11.5g
· 34%
Protein
5.5g
· 16%
Fat
7.5g
· 50%
Fiber
1.2g
Spanish Omelette Vitamins & Minerals
Vitamins
Biotin
8µg · 27% DV
B12
0.45µg · 19% DV
B5
0.6mg · 12% DV
B2
0.14mg · 11% DV
Minerals
Selenium
8µg · 15% DV
Phosphorus
85mg · 12% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Spanish Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spanish Omelette 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 Spanish Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Spanish Omelette Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spanish Omelette Fat Profile
SATURATED
1.7g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Spanish Omelette
Spanish Omelette — Frequently Asked Questions
Why does Spanish omelette sometimes turn out dry?
Eggs lose moisture when cooked too long or over high heat. Cook it over moderate heat and remove it while the centre is just set for a softer texture.
How can you cook the potatoes evenly in a Spanish omelette?
Slice or dice the potatoes to a similar size so they cook at the same rate. In the traditional method, they are gently softened in oil before being combined with the eggs.
Can Spanish omelette be eaten cold?
Yes. Tortilla española is commonly served at room temperature or chilled, making it useful for picnics, lunch boxes, and make-ahead meals.
How long does cooked Spanish omelette keep in the fridge?
If refrigerated within two hours of cooking, it will generally keep for 3 to 4 days in a covered container. Check for off odour, appearance, or texture before eating.
Can you freeze Spanish omelette?
Yes, although the potatoes may become softer and slightly watery after thawing. Freeze it in portions in an airtight container, thaw in the fridge, and reheat gently.
What type of potato works best for Spanish omelette?
A potato that holds its shape while cooking is usually the most reliable choice. Drain the cooked potatoes well, as excess moisture can make the omelette watery.
What is the difference between Spanish omelette and frittata?
Spanish omelette is typically centred on potatoes, which are cooked first in oil before being mixed with egg. A frittata often includes a wider range of fillings and is commonly finished in the oven.
Is Spanish omelette better before or after a workout?
Its combination of potatoes and eggs can make it a satisfying post-workout meal. A large, oil-rich portion may feel heavy before exercise, especially if eaten shortly beforehand.
Is onion traditional in Spanish omelette?
Both onion and onion-free versions are widely made in Spain, and the choice is largely personal. Onion adds sweetness and moisture, while the onion-free version has a more direct potato-and-egg flavour.
Can people with an egg allergy eat Spanish omelette?
No. Traditional Spanish omelette contains egg and is not appropriate for anyone with an egg allergy. Potato-based egg-free alternatives exist, but they are not the classic dish.
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Nutrition data compiled from USDA FoodData Central and scientific sources.