Spanish Potato Omelet (Tortilla)
The Spanish tortilla (the traditional potato and egg omelette) is the icon of Spanish tapas, found on every table in Spain, with a velvety texture and a warm, filling taste. It has a low glycemic index (clinically reviewed estimate ≈48), because the fat and protein of the eggs and olive oil curb the rapid rise from the potato starch.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have one palm-sized slice with a rocket and cherry-tomato salad for a complete Mediterranean breakfast or lunch with steady energy.
Best preparation methods
For a healthier version, steam the potato slices or cook them in an air fryer instead of deep oil, then mix them with eggs and extra virgin olive oil and cook over low heat.
Important Nutritional Note
It combines choline for brain health from the egg yolk and potassium from the potatoes, with long-lasting fullness that prevents sharp swings in blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 190 kcal | 285 kcal |
| Protein | 8 g | 12 g |
| Carbohydrate | 15 g | 22.5 g |
| Available carbohydrate | 13.2 g | 19.8 g |
| Fat | 11 g | 16.5 g |
| Dietary fibre | 1.8 g | 2.7 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Spanish dishes with a glycemic index (6), it ranks 2 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Does Spanish tortilla raise blood sugar like ordinary fried potatoes?
Not at all. The dense egg protein and healthy fats slow the digestion of the potato starch considerably, which keeps its glycemic index low (≈48).
What is the nutritional value of a 150 g portion of Spanish tortilla?
It provides about 285 kcal, 12 g of complete protein, 16.5 g of healthy fat and around 20 g of moderately absorbed starch.
Can I add vegetables to the tortilla to boost its value?
Yes, strongly recommended: spinach, mushrooms, onion or peppers add fibre and lower the glycemic load of each slice even further.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.