Spanish omelette
Medium GI
GL 1.8 per typical slice (30 g) · GL 6 per 100 g
- Good protein source
- High starch content from potatoes
Spanish omelette has a glycemic index of 55 (Moderate). One typical slice (30 g) adds a glycemic load of 1.8.
Updated Mar 29, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1.3 per 100 g Replacing potatoes with cauliflower significantly lowers the glycemic load and reduces starch intake while increasing fiber.
Cauliflower pancake - GL 1 per 100 g Zucchini provides volume and nutrients with a much lower impact on blood glucose than potatoes.
Spinach frittata - Sweet potato egg frittataGL 4 per 100 g Sweet potatoes offer a lower glycemic index and more micronutrients compared to the traditional white potatoes used in Spanish omelets.
Forms of Plain Omelette
- no GI
Plain Omelette - Western OmeletteGI 20 · GL 1 per 100 g western
- Sweet soy omelette (telur dadar kecap)GI 45 · GL 4 per 100 g sweet soy
- GI 45 · GL 8 per 100 g wholechocolate
Whole grain flour omelette - no GI egg whitestrip
Egg white omelette - no GI with goat cheese and herbs
Omelette with pasture-raised eggs, goat cheese, and fresh herbs
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Spanish omelette is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 140 kcal |
| Carbohydrates | 11 g |
| Sugars (Total) | 1.5 g |
| Natural | 1.5 g |
| Added | 0 g |
| Fiber | 1.2 g |
| Soluble | 0.4 g |
| Insoluble | 0.8 g |
| Protein | 6 g |
| Fat | 8 g |
| Saturated | 1.8 g |
| Unsaturated | 5.5 g |
| Sodium | 220 mg |
Processing Level
Why this score?
- Good protein source
- Contains healthy unsaturated fats
- High starch content from potatoes
- Low fiber density
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Spanish omelette?
Spanish omelette has a glycemic index of 55 (Moderate). One typical slice (30 g) has a glycemic load of 1.8; per 100 g the glycemic load is 6.
Is Spanish omelette good for people with insulin resistance?
Spanish omelette has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Cauliflower pancake.
Which form of Plain Omelette has the lowest glycemic load?
Among the forms of Plain Omelette in this database, Western Omelette has the lowest glycemic load (1 per 100 g).
Check Spanish omelette in the Logi app, with your portion.
