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Egg-based omelette with moderate protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Tortilla omelette (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 2.8 g of carbs, 10.9 g of protein, 14.2 g of fat and 0.2 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
185
KCAL / 120G
Carbs
2.8g
· 1% DV
Protein
10.9g
· 22% DV
Fat
14.2g
· 18% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 24% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 14.2 g | 18% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0.04 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 10.9 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 185 kcal |
| 0.25 piece (quarter) | 30 g | 46 kcal |
| ½ piece (half) | 60 g | 92 kcal |
| 1 piece (small) | 80 g | 123 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (chopped) | 140 g | 216 kcal |
| 1 serving (medium) | 150 g | 231 kcal |
| 1 piece (large) | 180 g | 277 kcal |
| 1 serving (large) | 220 g | 339 kcal |
Calculated from 154 calories per 100 g.
A tortilla omelette is an egg-based dish paired with a tortilla, often folded or wrapped around the cooked eggs and fillings. It is different from the Spanish tortilla, which is a thick egg-and-potato dish.
To make a tortilla omelette, cook beaten eggs in a pan, add a tortilla, then fold or roll it around the eggs. You can also pour the eggs over a tortilla and cook them together until the eggs are set.
Cheese, cooked peppers, spinach, mushrooms, and tomatoes all work well in a tortilla omelette. Cook watery vegetables first and drain them so they do not make the eggs soggy or cause the tortilla to split.
No. A tortilla omelette usually combines eggs with a flatbread tortilla, while a Spanish tortilla is traditionally a thick omelette made with eggs and potatoes. The shared word “tortilla” refers to different things in these dishes.
Add the tortilla when the eggs are partly set but still slightly moist on top. It will adhere to the egg without becoming overly crisp; warming it briefly first can also make it easier to fold.
Use a flexible tortilla and warm it briefly before assembling the tortilla omelette. Avoid overfilling it, and fold while the eggs are still warm; a dry, cold tortilla is more likely to crack.
Yes, a tortilla omelette can be made with corn tortillas, though they are less flexible than flour tortillas. Warm the corn tortilla in a pan first, or use two tortillas if one breaks while folding.
You can cook a tortilla omelette ahead and refrigerate it in a covered container, but the tortilla may soften as it sits. For the best texture, prepare the egg filling ahead and assemble the tortilla omelette just before eating.
Reheat a tortilla omelette in a covered pan over low heat until hot throughout. A microwave also works, but it can make the tortilla soft or chewy; avoid reheating it repeatedly.
A tortilla omelette goes well with a fresh salad, sliced tomatoes, or sautéed vegetables. For a fuller meal, serve it with beans or a spoonful of salsa, keeping wet toppings separate until serving so the tortilla stays firm.
Vitamins
Biotin
24µg · 80% DV
B12
1.08µg · 45% DV
B2
0.38mg · 29% DV
B5
1.14mg · 23% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
180mg · 26% DV
Iodine
29µg · 19% DV
Zinc
1.32mg · 12% DV
Sodium
216mg · 9% DV
Potassium ⭐
151mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 185 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A tortilla omelette brings eggs and tortilla together in a quick pan-cooked meal. Depending on the recipe, the tortilla may be cooked with the eggs or folded into or served alongside the omelette. The result pairs soft egg with a lightly toasted, tender tortilla, and can be adapted with different fillings.
It works for breakfast or a simple lunch, served with fresh vegetables, salsa or a side salad. Eggs give it a moderate amount of protein: 9.1 g per 100 g. For a lighter plate, use less cooking oil and add vegetables; it is also easy to serve with fruit or salad rather than extra bread.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.96g
MONOUNSATURATED
5.52g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.