1 serving (150 grams) contains 200 calories, 8.0 grams of protein, 12.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 238.1 mg | 79% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 12.7 g | 25% | |
| Vitamin D | 31.7 mcg | 158% | |
| Calcium | 79.4 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 476.2 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Spanish omelette
Spanish omelette, or 'tortilla española,' is a traditional Spanish dish made primarily from eggs, potatoes, and onions. Known for its simplicity and versatility, this dish is a staple in Spanish cuisine and can be served hot or cold as a main meal, side dish, or tapa. Nutritionally, it provides a good balance of protein from eggs, carbohydrates from potatoes, and some fiber from onions. A standard portion of Spanish omelette offers approximately 200-220 calories, 8-10 grams of protein, 14-16 grams of fat, and 15-20 grams of carbohydrates, depending on the recipe. It is also a source of vitamins like B12 (from eggs) and C (from potatoes, particularly when fresh), as well as minerals such as potassium and phosphorus.
Health Benefits
- Rich in protein from eggs, which aids in muscle repair and growth.
- Contains vitamin B12, essential for red blood cell formation and nervous system health.
- Provides potassium from potatoes, which supports heart health and proper muscle function.
Dietary Considerations
Selection and Storage
Store cooked Spanish omelette in an airtight container in the refrigerator for up to three days. Reheat gently on a stovetop or enjoy cold for best results.
Common Questions About Spanish omelette Nutrition
Is Spanish omelette high in protein?
Spanish omelette contains a moderate amount of protein, primarily due to the eggs used as the base. One serving (about 1/6 of a typical 8-inch omelette) provides approximately 7-10 grams of protein, depending on the recipe. The potatoes contribute carbohydrates rather than protein.
Can I eat Spanish omelette on a keto diet?
Spanish omelette is not ideal for a keto diet due to its high carbohydrate content from potatoes. A traditional serving can contain over 15 grams of net carbs. However, keto-friendly versions can be made by replacing potatoes with low-carb alternatives like zucchini.
What are the health benefits of Spanish omelette?
Spanish omelette offers benefits such as being a good source of energy (from carbohydrates), protein for muscle repair, and essential vitamins like B12 from eggs. However, due to the potatoes, it can be calorie-dense, so portion control is important for those monitoring their weight.
What is the recommended portion size for Spanish omelette?
A typical portion size is 1/6th of an 8-inch omelette, which amounts to around 200-250 calories, depending on the recipe. This portion balances nutrition intake while preventing excessive calorie consumption from the high carbohydrate and fat content.
How does Spanish omelette compare to regular omelette in terms of nutrition?
Spanish omelette is higher in carbohydrates due to the inclusion of potatoes, while regular omelette focuses solely on eggs, offering higher protein and fewer carbs. In calories, Spanish omelette is typically more energy-dense, making regular omelette an option for lower-calorie diets.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Eggs: Health Benefits and Nutritional InformationNIH Office of Dietary SupplementsThis fact sheet highlights the nutritional composition of eggs, a key ingredient in Spanish omelette, and their contributions to overall health.
- Nutritional Contributions of Potato in Dietary GuidelinesUSDA Dietary Guidelines for AmericansProvides insights into the nutritional role of potatoes, a primary ingredient in Spanish omelette, and their placement in a balanced diet.
- Eggs in a Balanced Diet: Their Role in Everyday NutritionHarvard T.H. Chan School of Public HealthExplores the health benefits of eggs, focusing on protein and essential nutrients relevant to dishes like Spanish omelette.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
