Eggs and ham

Breakfast

Item Rating: 60/100

1 serving (150 grams) contains 250 calories, 20.0 grams of protein, 18.0 grams of fat, and 1.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		28.6 g	36%
	Saturated Fat	9.5 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		476.2 mg	158%
Sodium		1349.2 mg	58%
Total Carbohydrates		1.6 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		31.7 g	63%
Vitamin D		127.0 mcg	635%
Calcium		79.4 mg	6%
Iron		2.4 mg	13%
Potassium		396.8 mg	8%

* 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

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 257 cal (65.9%)

Protein: 126 cal (32.5%)

Carbs: 6 cal (1.6%)

About Eggs and ham

Eggs and ham is a classic combination popularized in Western cuisines, particularly American and European breakfasts. The dish typically consists of cooked eggs—scrambled, fried, or poached—paired with slices of cured or cooked ham. Eggs are a nutrient-dense food, offering high-quality protein, vitamins A, D, E, and B12, along with essential minerals like selenium and phosphorus. Ham provides additional protein and minerals such as iron, zinc, and potassium; however, its sodium content can be high due to the curing process. Together, eggs and ham form a protein-rich meal that can provide sustained energy and essential nutrients.

Health Benefits

• Eggs are a rich source of choline, which supports brain function and cell membrane formation.
• Ham provides heme iron, a more bioavailable form of iron, which helps prevent anemia by improving red blood cell production.
• Eggs contain lutein and zeaxanthin, antioxidants that promote eye health and may reduce the risk of age-related macular degeneration.

Dietary Considerations

Allergens: Contains Eggs, Pork (if using pork-based ham)

Suitable for: Ketogenic diet, low-carb diet, high-protein diet

Not suitable for: Vegan diet, vegetarian diet (if using ham), low-sodium diet

Selection and Storage

Store eggs in the refrigerator at 40°F (4°C) or below to maintain freshness. Keep ham sealed in the original packaging or tightly wrapped to prevent drying out, and refrigerate at or below 40°F (4°C).

Common Questions About Eggs and ham Nutrition

Are eggs and ham high in protein?

Yes, eggs and ham are excellent sources of protein. A large egg contains about 6 grams of protein, while a 3-ounce serving of ham provides roughly 18 grams. Together, they make a protein-rich meal that supports muscle maintenance and growth.

Can I eat eggs and ham on a keto diet?

Yes, eggs and ham are compatible with a keto diet as they are both low in carbohydrates. Eggs contain less than 1 gram of carbs, while ham is virtually carb-free (if unprocessed). Ensure you choose ham without added sugars to stay keto-friendly.

What are the health benefits of eating eggs and ham?

Eggs provide essential nutrients like choline, vitamin D, and B vitamins, which support brain health and metabolic functions. Ham offers protein and minerals like zinc and iron, but processed ham can be high in sodium and nitrates, so opt for minimally processed varieties for a healthier choice.

How much eggs and ham should I eat in one serving?

A balanced serving is typically 2-3 eggs paired with 3 ounces (about 85 grams) of ham. This combination provides around 250-350 calories, making it a satisfying protein-rich meal for breakfast or lunch.

How do eggs and ham compare to bacon and eggs nutritionally?

Ham generally has less fat and fewer calories than bacon, making it a leaner option. For example, a 3-ounce serving of ham typically has 120-150 calories and 5 grams of fat, whereas 3 slices of bacon contain around 120 calories with 9-12 grams of fat. Both pair well with eggs for a high-protein breakfast.

Data Sources & Scientific References