A Spanish omelette (tortilla espanola) is a thick, set egg and potato cake cooked with olive oil and typically onion. It provides high-quality protein from eggs, complex carbohydrate and potassium from potato, vitamin C (from potato and onion), and heart-healthy monounsaturated fat from olive oil. It is a satisfying, nutritionally rounded dish eaten warm or cold.
Parboil or par-roast the potato slices before adding to the egg mixture to ensure they are fully cooked through. A true Spanish tortilla is thick and set; cover the pan with a plate and flip carefully to cook both sides evenly.
Where Omelette, Spanish, homemade Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 226 mg | 11% | |
| Chloride | 112 mg | 14% | |
| Phosphorus | 89.0 mg | 13% | |
| Vitamin A (RE) | 80.0 µg | 11% | |
| Vitamin C | 29.0 mg | 36% | |
| Calcium | 29.0 mg | 4% | |
| Folate | 26.0 µg | 13% | |
| Magnesium | 15.0 mg | 4% | |
| Selenium | 8.00 µg | 15% | |
| Niacin equivalents (NE) | 1.90 mg | 12% | |
| Vitamin E (alpha-TE) | 1.80 mg | 15% | |
| Vitamin D | 1.10 µg | 7% | |
| Iron | 1.04 mg | 7% | |
| Vitamin B12 | 0.900 µg | 82% | |
| Pantothenic Acid (B5) | 0.630 mg | 11% | |
| Zinc | 0.600 mg | 6% | |
| Niacin (B3) | 0.500 mg | 3% | |
| Riboflavin (B2) | 0.160 mg | 11% | |
| Manganese | 0.140 mg | 7% | |
| Vitamin B6 | 0.130 mg | 9% | |
| Thiamin (B1) | 0.120 mg | 11% | |
| Copper | 0.060 mg | 6% | |
| Iodine | 19.0 µg | 13% | |
| Monounsaturated fat | 3.73 g | — | |
| Polyunsaturated fat (PUFA) | 1.85 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 1.10 g | — | |
| Glucose (dextrose) | 1.10 g | — | |
| Sucrose | 1.00 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 120 mg | — | |
| Beta-carotene | 219 µg | — | |
| Retinol (vitamin A) | 43.0 µg | 6% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →