Spanish tortilla

Lunch

Item Rating: 69/100

1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		157.7 mg	52%
Sodium		473.2 mg	20%
Total Carbohydrates		31.5 g	11%
	Dietary Fiber	3.2 g	11%
	Sugars	3.2 g
protein		9.5 g	19%
Vitamin D		31.5 mcg	157%
Calcium		63.1 mg	4%
Iron		2.4 mg	13%
Potassium		630.9 mg	13%

* 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

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 142 cal (46.4%)

Protein: 38 cal (12.4%)

Carbs: 126 cal (41.1%)

About Spanish tortilla

The Spanish Tortilla, known as 'Tortilla Española' or 'Tortilla de Patatas', is a traditional dish from Spanish cuisine made primarily with potatoes, eggs, and olive oil. It is a protein-rich food often consumed as a tapa (small dish) or a hearty main course. This rustic recipe provides a balanced nutritional profile, offering proteins from eggs, carbohydrates from potatoes, and healthy fats from olive oil. A typical serving (150g) contains approximately 200-250 calories, 7-9g of protein, and a variety of essential vitamins such as Vitamin B12, Vitamin D, and potassium. This dish is naturally gluten-free and can be easily adapted for vegetarian diets.

Health Benefits

• High-quality protein from eggs supports muscle repair and growth, with approximately 6g of protein per large egg.
• Rich in Vitamin B12 from eggs, which is essential for maintaining healthy nerve function and red blood cell production.
• Potatoes provide potassium, a mineral crucial for regulating blood pressure and supporting proper muscle function.

Dietary Considerations

Allergens: Contains eggs

Suitable for: Gluten-free diet, vegetarian diet

Not suitable for: Vegan diet (unless eggs are substituted), egg-free diet

Selection and Storage

Store Spanish Tortilla in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or serve cold for optimal texture.

Common Questions About Spanish tortilla Nutrition

Is Spanish Tortilla high in protein?

Spanish Tortilla contains a moderate amount of protein, with about 6-8 grams of protein per 100 grams, primarily from the eggs used in its preparation. The exact protein content can vary based on the recipe and additional fillings, such as meats or vegetables.

Can I eat Spanish Tortilla on a keto diet?

Spanish Tortilla is not traditionally keto-friendly because it contains potatoes, which are high in carbs (around 17 grams of carbs per 100 grams of potatoes). However, keto-friendly versions can be made by replacing the potatoes with lower-carb vegetables like zucchini or cauliflower.

What are the health benefits or concerns of eating Spanish Tortilla?

Spanish Tortilla is a good source of essential nutrients like vitamin A, iron, and potassium, due to the eggs and potatoes. However, it is often cooked with a considerable amount of olive oil, which can increase calorie density, so portion control is important. Individuals on low-carb or low-calorie diets should be mindful of the potato content.

What is the recommended serving size for Spanish Tortilla?

A typical serving size for Spanish Tortilla is around 150 grams, which provides approximately 200-300 calories, depending on the preparation. This portion is usually enough for a light meal or a snack when accompanied by a side salad or vegetables.

How does Spanish Tortilla compare to similar foods like frittata?

Spanish Tortilla differs from a frittata mainly in texture and ingredients. Spanish Tortilla uses a base of sliced potatoes cooked in olive oil, making it denser and richer in carbs, while a frittata typically skips potatoes and includes more dairy and vegetables, resulting in a fluffier texture. Both are versatile and can be adapted with various fillings, but Spanish Tortilla is more calorie-dense due to the potatoes and cooking oil.

Data Sources & Scientific References