1 serving (150 grams) contains 252 calories, 20.0 grams of protein, 18.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 36% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 587.3 mg | 195% | |
| Sodium | 1111.1 mg | 48% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.6 g | ||
| protein | 31.7 g | 63% | |
| Vitamin D | 127.0 mcg | 635% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 317.5 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
Source of Calories
About Ham and cheese omelette
A ham and cheese omelette is a popular breakfast dish originating from Western cuisine, particularly French culinary traditions that embrace the versatility of eggs. This dish typically involves whisked eggs cooked with diced ham and shredded cheese, creating a protein-packed meal. Eggs in omelettes provide high-quality protein, essential fatty acids, and vitamins such as B12. Ham contributes protein and iron, while cheese adds calcium and vitamin A. Despite being calorie-dense, the balance of macronutrients—protein, fat, and moderate carbs—makes this a satiating meal. Variants include using reduced-fat cheese or lean ham for a lighter option.
Health Benefits
- Provides high-quality protein from eggs and ham, essential for muscle repair and growth.
- Rich in vitamin B12 from eggs and ham, which supports red blood cell production and nervous system health.
- Offers calcium from cheese, crucial for maintaining strong bones and teeth.
Dietary Considerations
Selection and Storage
Consume fresh or store covered in an airtight container in the refrigerator for up to 2 days. Reheat thoroughly before eating.
Common Questions About Ham and cheese omelette Nutrition
Is a ham and cheese omelette high in protein?
Yes, a ham and cheese omelette is high in protein. On average, a 2-egg ham and cheese omelette provides around 20-25 grams of protein, depending on the type and quantity of ham and cheese used. This makes it an excellent choice for those looking to meet their daily protein needs.
Can I eat a ham and cheese omelette on a keto diet?
Yes, a ham and cheese omelette is keto-friendly as it is naturally low in carbohydrates. With approximately 2-3 grams of carbs per serving (depending on additional ingredients), this dish aligns well with the macronutrient requirements of a ketogenic diet.
What are the health benefits or concerns of eating a ham and cheese omelette?
Ham and cheese omelettes are a good source of protein, vitamin B12, and healthy fats, which support muscle maintenance and energy production. However, they can also be high in sodium (due to ham and cheese) and saturated fat, which may be a concern for individuals managing heart health or blood pressure. Opting for low-sodium ham or reduced-fat cheese can help mitigate these concerns.
What is a recommended portion size for a ham and cheese omelette?
A typical portion size for a ham and cheese omelette is made with 2 large eggs, about 1/4 cup of diced ham, and 1-2 tablespoons of shredded cheese. This serving size provides a balanced meal at 250-350 calories, depending on the specific ingredients used.
How does a ham and cheese omelette compare to a vegetable omelette?
A ham and cheese omelette is higher in protein and fat due to the inclusion of ham and cheese, while a vegetable omelette is typically lower in calories and saturated fat but higher in fiber and certain vitamins. A vegetable omelette may be a better option for those prioritizing heart health or reducing calorie intake, while the ham and cheese version is ideal for higher protein needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
