How healthy is Spanish omelette?
Is Spanish omelette healthy? Yes, in moderate portions. Spanish omelette scores 44/100 on the HowHealthyIs Score: 100 g provides 156 kcal, 14 mg vitamin C and 5.4 g protein. Tortilla española is a thick omelette of eggs and potatoes slowly cooked in olive oil. It gives protein, potassium and some B vitamins, and most of its fat is olive oil. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Spanish omelette ranks higher than 44% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C10%
- Protein7%
- Vitamin E5%
- Potassium5%
- Iron4%
- Fiber4%
- Vitamin A4%
- Magnesium3%
- Calcium1%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 42 minus 14 = 28. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in Spanish omelette?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 156 kcal | 250 kcal | |
| Protein | 5.4 g | 8.7 g | 17% |
| Carbohydrates | 13 g | 20 g | 7% |
| Fiber | 1.6 g | 2.5 g | 9% |
| Sugars | 1.3 g | 2.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 9.4 g | 15 g | 19% |
| Saturated fat | 1.9 g | 3 g | 15% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 51 µg | 81 µg | 9% |
| Vitamin C | 14 mg | 22 mg | 24% |
| Vitamin D | 0.6 µg | 1 µg | 5% |
| Vitamin E | 1.3 mg | 2 mg | 13% |
| Vitamin K | 5.2 µg | 8.4 µg | 7% |
| Vitamin B12 | 0.3 µg | 0.4 µg | 19% |
| Folate | 27 µg | 44 µg | 11% |
| Minerals | |||
| Calcium | 29 mg | 47 mg | 4% |
| Iron | 1.1 mg | 1.8 mg | 10% |
| Potassium | 335 mg | 536 mg | 11% |
| Magnesium | 20 mg | 32 mg | 8% |
| Zinc | 0.6 mg | 1 mg | 9% |
| Sodium | 294 mg | 471 mg | 20% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard Spanish omelette?
We estimate Spanish omelette from this standard recipe (serves 6, about 950 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Potatoes are fried in plenty of olive oil and drained; the recipe counts the oil that stays in the tortilla.
| Ingredient | Amount |
|---|---|
| Potatoes | 600 g |
| 1 onion | 150 g |
| 6 eggs | 300 g |
| Olive oil absorbed (fried in more, then drained) | 60 g |
| Salt | 6 g |
Why is Spanish omelette good for you?
- 22 mg vitamin C in 1 wedge (1/6), 24% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 0.4 µg vitamin B12 in 1 wedge (1/6), 19% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 8.7 g protein in 1 wedge (1/6), 17% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A make-ahead lunch or picnic dish
- Serving a wedge with a tomato salad
What should you watch out for?
- The potatoes soak up a good amount of oil, so it is denser in calories than a plain omelette.
- Bar versions can be heavily salted.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.