1 serving (150 grams) contains 300 calories, 22.0 grams of protein, 23.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
473.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.3 g | 46% | |
| Saturated Fat | 15.8 g | 79% | |
| 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 | 34.7 g | 69% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 394.3 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
Source of Calories
About Ham and cheese omlette
A ham and cheese omelette is a popular breakfast or brunch dish that originates from French cuisine. It combines whisked eggs cooked in a skillet, typically with diced ham and shredded cheese folded inside. Known for its versatility, the dish can accommodate a variety of cheeses and add-ins. A typical serving provides a balance of proteins and fats, often containing around 12-15 grams of protein, depending on portion size. Additionally, it is a good source of vitamin B12, selenium, and choline from the eggs, as well as calcium from the cheese. Ham contributes a moderate amount of sodium and may offer iron and zinc. However, the nutritional profile can vary based on ingredient choices and preparation methods.
Health Benefits
- Eggs provide choline, which supports brain health and cognitive function.
- Ham and eggs are rich in vitamin B12, essential for red blood cell formation and nervous system health.
- Cheese offers calcium, which is vital for maintaining strong bones and teeth.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave for best results.
Common Questions About Ham and cheese omlette Nutrition
Is a ham and cheese omelette high in protein?
Yes, a ham and cheese omelette is considered a protein-rich meal. A typical serving (using 2 large eggs, 1 ounce of ham, and 1 ounce of cheese) contains about 20-25 grams of protein, making it an excellent option for muscle building or recovery.
Can I eat a ham and cheese omelette on a keto diet?
Yes, a ham and cheese omelette is keto-friendly as it is low in carbohydrates and high in fats and protein. A typical serving contains around 2-4 grams of net carbs, depending on the specific cheese and ham used, which fits well within keto macros.
What are the health benefits and concerns of eating a ham and cheese omelette?
A ham and cheese omelette provides essential nutrients like protein, vitamin B12, and calcium, supporting muscle health and bone strength. However, it can be high in saturated fat and sodium, especially if processed cheese and ham are used, which may be a concern for heart health if consumed frequently.
What is the recommended serving size of a ham and cheese omelette?
A standard serving size for a meal is typically 2 large eggs with 1 ounce of ham and 1 ounce of cheese, equating to approximately 250-300 calories. For a lighter option, you can reduce cheese or use leaner ham, while adding vegetables for extra fiber and nutrients.
How does a ham and cheese omelette compare to a plain omelette in terms of nutrition?
A ham and cheese omelette is higher in protein and calories compared to a plain omelette due to the added ham and cheese. For instance, a plain omelette (2 eggs) contains about 140 calories and 12 grams of protein, while adding ham and cheese increases both protein and calorie counts, making it more filling but also higher in sodium.
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.
