Egg and ham

Breakfast

Item Rating: 54/100

1 serving (100 grams) contains 155 calories, 13.5 grams of protein, 11.1 grams of fat, and 1.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		369.0
% Daily Value*
Total Fat		26.4 g	33%
	Saturated Fat	8.3 g	41%
	Polyunsaturated Fat	0 g
Cholesterol		881.0 mg	293%
Sodium		2857.1 mg	124%
Total Carbohydrates		2.6 g	0%
	Dietary Fiber	0 g	0%
	Sugars	1.2 g
protein		32.1 g	64%
Vitamin D		207.1 mcg	1035%
Calcium		133.3 mg	10%
Iron		3.6 mg	20%
Potassium		357.1 mg	7%

* 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: 237 cal (63.1%)

Protein: 128 cal (34.1%)

Carbs: 10 cal (2.8%)

About Egg and ham

Egg and ham is a popular dish combining two nutrient-rich foods, commonly enjoyed across various cuisines such as American and European breakfasts. Eggs are a powerhouse, providing high-quality protein, vitamin D, B-complex vitamins, and essential minerals like selenium. Ham, typically cured pork, is also high in protein and contains key nutrients such as iron, zinc, and B vitamins (particularly B6 and B12). Together, this combination offers a balanced profile of macronutrients—protein, fats, and minimal carbohydrates—in a relatively small serving size, making it a high-energy, nutrient-dense option. However, ham's sodium content and processing methods vary widely, requiring moderation in consumption, particularly for those watching their sodium intake or adhering to certain dietary restrictions.

Health Benefits

• Eggs are a rich source of choline, which supports brain health, including memory and mood regulation.
• Ham provides iron and zinc, which are essential for healthy red blood cell formation and immune function.
• Eggs contain lutein and zeaxanthin, antioxidants known to improve eye health and reduce the risk of macular degeneration.
• The protein content in both eggs and ham supports muscle repair and maintenance, especially post-exercise.
• Vitamin B12 from ham aids in maintaining healthy nerve cells and DNA production.

Dietary Considerations

Allergens: Contains eggs, pork (specific to ham), sulfites (if present in cured ham)

Suitable for: Low-carb diets, ketogenic diet, high-protein diet

Not suitable for: Vegan diet, vegetarian diet, low-sodium diets (in cases of processed ham)

Selection and Storage

Store eggs in their original carton in the refrigerator at 40°F (4°C). Keep ham refrigerated and tightly wrapped; consume cooked or opened ham products within 3–5 days. Freeze ham for longer storage if necessary.

Common Questions About Egg and ham Nutrition

Is egg and ham high in protein?

Yes, eggs and ham are both excellent sources of protein. One large egg provides about 6 grams of protein, while a 3-ounce serving of ham offers roughly 18 grams of protein. Combined, they make a high-protein meal, great for muscle repair and overall energy.

Can I eat egg and ham on a keto diet?

Yes, egg and ham are both keto-friendly foods because they are low in carbohydrates and high in protein and healthy fats. Make sure to check the ham for added sugars as some processed varieties may contain small amounts of carbs.

What are the health benefits and concerns of eating egg and ham?

Eggs provide essential vitamins like B12, D, and choline, which support brain health and metabolism, while ham is a good source of iron and zinc. However, ham is often high in sodium and may contain nitrates, so it's best to consume it in moderation, particularly if you have high blood pressure or are watching sodium intake.

What is the recommended portion size for egg and ham?

A common portion size is two large eggs and about 3 ounces of ham. This combination provides approximately 270-320 calories, depending on preparation, along with a good balance of protein, fats, and essential nutrients.

How does egg and ham compare to bacon and eggs as a breakfast option?

Egg and ham is generally lower in fat than bacon and eggs, while still providing a substantial amount of protein. Ham typically has less saturated fat but slightly more sodium compared to bacon, making it a lighter option for those looking to reduce fat intake.

Data Sources & Scientific References