Ham and egg roll

Breakfast

Item Rating: 64/100

1 serving (150 grams) contains 300 calories, 18.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	6.3 g	31%
	Polyunsaturated Fat	0 g
Cholesterol		317.5 mg	105%
Sodium		1269.8 mg	55%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	4.8 g
protein		28.6 g	57%
Vitamin D		63.5 mcg	317%
Calcium		158.7 mg	12%
Iron		3.2 mg	17%
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

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 171 cal (35.9%)

Protein: 114 cal (24.0%)

Carbs: 190 cal (40.0%)

About Ham and egg roll

A ham and egg roll is a popular breakfast or snack item, commonly found in American and European cuisines. Typically, it consists of cooked ham and scrambled or fried eggs wrapped in a bread roll or tortilla. The dish is high in protein due to the eggs and ham, while the bread provides carbohydrates for energy. Depending on preparation, it may also contain fats from cooking oil or butter. On average, one ham and egg roll contains approximately 250–350 calories, 15–20g of protein, 15–20g of fat, and 20–25g of carbohydrates, though nutritional values vary based on ingredients and portion size.

Health Benefits

• Eggs are a rich source of choline, which supports brain health and cognitive function.
• Ham contributes to the daily intake of iron and zinc, essential minerals for oxygen transport and immune health.
• The high protein content (15–20g per serving) aids in muscle repair and maintenance.
• Eggs provide vitamin D, which is crucial for calcium absorption and bone health.
• Bread rolls often contain fortified B vitamins like folate, vital for red blood cell production.

Dietary Considerations

Allergens: Contains eggs, gluten (if bread is used), milk (if dairy butter or cheese is added)

Suitable for: High-protein diets, low-carb diets (if using a low-carb wrap instead of bread)

Not suitable for: Vegan diets, vegetarian diets (depending on the ham), gluten-free diets (if conventional bread is used), low-sodium diets (due to high sodium in cured ham)

Selection and Storage

Store leftovers in an airtight container in the refrigerator and consume within 2 days. Reheat to at least 165°F (74°C) for safe consumption.

Common Questions About Ham and egg roll Nutrition

Is a ham and egg roll high in protein?

Yes, a ham and egg roll is high in protein. A standard serving (1 roll with a medium egg and 2 ounces of ham) contains approximately 20-25 grams of protein. This makes it a good option for those looking to increase their protein intake.

Can I eat a ham and egg roll on a keto diet?

Yes, a ham and egg roll can be keto-friendly if you modify it. Replace the bread roll with a low-carb alternative or wrap the ham and egg in lettuce. This keeps the carbohydrate content very low and fits well within a keto diet framework.

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

Ham and egg rolls can be a good source of protein, B vitamins, and iron. However, ham is often high in sodium and may contain preservatives like nitrates, which could pose health concerns if consumed in excess. Opt for low-sodium or nitrate-free ham when possible for a healthier choice.

What is the recommended portion size for a ham and egg roll?

A single ham and egg roll, with one medium egg, 2 ounces of ham, and one bread roll, is a standard portion. This size provides roughly 250-300 calories. Adjust the portions based on your dietary goals or meal plan requirements.

How does a ham and egg roll compare to other breakfast options?

A ham and egg roll is higher in protein than options like a buttered bagel or cereal but lower in fiber. For a balanced meal, consider adding vegetables like spinach or avocado to boost fiber and nutrients. Compared to a bacon and egg roll, ham is typically lower in fat and calories.

Data Sources & Scientific References