Eggs with ham

Breakfast

Item Rating: 62/100

1 serving (150 grams) contains 200 calories, 16.0 grams of protein, 14.0 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		22.1 g	28%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		473.2 mg	157%
Sodium		1261.8 mg	54%
Total Carbohydrates		3.2 g	1%
	Dietary Fiber	0 g	0%
	Sugars	1.6 g
protein		25.2 g	50%
Vitamin D		126.2 mcg	631%
Calcium		78.9 mg	6%
Iron		2.4 mg	13%
Potassium		315.5 mg	6%

* 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

⚠️ Contains trans fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 198 cal (63.6%)

Protein: 100 cal (32.3%)

Carbs: 12 cal (4.1%)

About Eggs with ham

Eggs with ham is a classic dish that originates from Western cuisines, particularly popular in breakfast menus across Europe and the Americas. It combines cooked eggs, often scrambled, fried, or baked, with slices or chunks of ham, which is cured pork. This dish is valued for its high protein content, offering essential amino acids from both eggs and ham. Eggs provide high-quality protein, vitamins such as B12 and D, as well as minerals like selenium and choline. Ham contributes additional protein, along with iron and some sodium, making this meal an energy-boosting option, though moderation is advised due to ham’s higher sodium and fat content.

Health Benefits

• Eggs are rich in choline, which supports brain function and helps maintain healthy cell membranes.
• Ham contributes iron, a mineral essential for oxygen transport in the blood.
• Eggs provide vitamin D, important for bone health and immune system support.
• The protein from eggs and ham assists in muscle repair and growth.
• Selenium from eggs helps protect cells from damage due to oxidative stress.

Dietary Considerations

Allergens: Contains Eggs

Suitable for: High-protein diets, low-carb diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets

Selection and Storage

Keep eggs refrigerated below 40°F (4°C) and consume ham within its labeled expiration date; ideally store ham in its original packaging in the refrigerator for maximum freshness.

Common Questions About Eggs with ham Nutrition

Are eggs with ham high in protein?

Yes, eggs with ham are high in protein. A serving of two large eggs and two ounces of ham contains approximately 23-25 grams of protein, making it an excellent choice for muscle building and repair.

Can I eat eggs with ham on a keto diet?

Yes, eggs with ham are suitable for a keto diet. They are low in carbohydrates, with less than 2 grams of carbs per serving, and contain plenty of protein and healthy fats, which align well with keto dietary requirements.

Are there any health concerns with eating eggs with ham?

While eggs with ham provide essential nutrients like protein, vitamins (such as B12 and choline), and minerals, ham can be high in sodium and processed meats may contain nitrates. Consuming them in moderation is recommended, particularly for individuals monitoring sodium intake or cardiovascular health.

What is the recommended portion size for eggs with ham?

A standard portion size is two large eggs and around 2-3 ounces of ham. This provides a balanced amount of protein and healthy fats while keeping calories reasonable at approximately 250-300 per meal, depending on preparation methods.

How do eggs with ham compare to other breakfast proteins like bacon or sausage?

Eggs with ham generally have less fat and fewer calories compared to bacon or sausage, while still offering a high amount of protein. They can be a healthier choice, especially if you opt for leaner, low-sodium ham varieties, and prepare the dish without excessive added oils or butter.

Data Sources & Scientific References