Bagel with ham

Breakfast

Item Rating: 67/100

1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 5.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		1111.1 mg	48%
Total Carbohydrates		79.4 g	28%
	Dietary Fiber	3.2 g	11%
	Sugars	7.9 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		79.4 mg	6%
Iron		3.2 mg	17%
Potassium		238.1 mg	5%

* 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

🍯 Low sugar

Source of Calories

Fat: 71 cal (14.7%)

Protein: 95 cal (19.7%)

Carbs: 317 cal (65.6%)

About Bagel with ham

A bagel with ham is a popular breakfast or lunch item originating from Jewish cuisine, where bagels were traditionally boiled and baked for a distinct chewy texture. Over time, this bread has become a worldwide staple, especially in North America, often paired with ingredients like ham, cheese, and spreads. Nutritionally, a standard bagel with ham provides a substantial source of carbohydrates and protein. A plain bagel typically contains about 245 calories with 9 grams of protein, while ham adds approximately 10-12 grams of lean protein per 2-ounce serving. However, the dish also tends to be higher in sodium, primarily from the ham, which often contains preservatives such as nitrates. Depending on the preparation, it may also include fats from added butter, cheese, or spreads. Overall, it can serve as a quick, energy-dense meal with balanced macronutrients, though moderation with toppings is advised.

Health Benefits

• Rich in protein from ham, which supports muscle repair and growth (10-12 grams of protein per serving).
• Provides essential carbohydrates from the bagel, offering energy for daily activities (45-50 grams per serving).
• Contains B vitamins from enriched bagels, including thiamine and niacin, important for energy metabolism.
• Ham is a source of selenium, an antioxidant that helps support immune function (about 20-25% of daily selenium needs in a 2-ounce serving).
• Iron content in ham and fortified bagels may support oxygen transport throughout the body (approximately 1-2 mg per serving).

Dietary Considerations

Allergens: Contains wheat, egg (if in bagel recipe), milk (if cheese or butter is included), soy (in some bagels), nitrates (in processed ham)

Suitable for: High-protein diets, moderate-carbohydrate diets

Not suitable for: Gluten-free diets, vegetarian diets, vegan diets, low-sodium diets

Selection and Storage

Store bagels in a sealed bag or container at room temperature for up to 3 days or freeze for up to 3 months. Refrigerate cooked ham separately in an airtight container and consume within 3-5 days.

Common Questions About Bagel with ham Nutrition

How much protein and calories are in a bagel with ham?

A typical bagel with ham provides about 20-25 grams of protein and approximately 300-400 calories, depending on the size of the bagel and the amount of ham used. It also contains some nutrients like iron, zinc, and B vitamins from the ham and carbohydrates from the bagel.

Is a bagel with ham suitable for low-carb or keto diets?

A bagel with ham is not suitable for low-carb or keto diets because bagels are high in carbohydrates, with one standard bagel containing around 48-60 grams of carbs. This significantly exceeds the daily carb allowance for a typical keto diet.

Are there any health benefits or concerns with eating a bagel with ham?

A bagel with ham is a good source of protein and energy, making it a convenient meal or snack. However, it is high in sodium due to processed ham and the bagel's preparation. People with hypertension or those watching their sodium intake should eat it in moderation.

What is the recommended portion size for a bagel with ham?

The recommended portion size is typically one medium-sized bagel (about 3-4 inches in diameter) and 2-3 ounces of ham. Pairing this with some greens or a side of vegetables can improve the nutritional profile of the meal.

How does a bagel with ham compare to a bagel with cream cheese?

A bagel with ham generally has more protein due to the ham, offering around 20-25 grams versus about 6-8 grams in a bagel with cream cheese. However, the bagel with cream cheese may have fewer calories if only a thin layer of cream cheese is used but can be higher in saturated fat depending on the amount of cream cheese applied.

Data Sources & Scientific References