1 serving (150 grams) contains 250 calories, 20.0 grams of protein, 18.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.4 g | 36% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 473.2 mg | 157% | |
| Sodium | 1419.6 mg | 61% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.6 g | ||
| protein | 31.5 g | 63% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 47.3 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 473.2 mg | 10% | |
* 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 eggs
Ham and eggs is a classic dish commonly associated with American and British breakfast cuisine, though variations exist globally. Ham provides a flavorful source of protein, while eggs are rich in essential nutrients, making this pairing both filling and nutritious. Ham contains vitamins like B6 and B12, zinc, and selenium, whereas eggs offer high-quality protein, vitamin D, choline, and omega-3 fatty acids (if sourced from pasture-raised hens). While ham can be high in sodium, this dish is generally rich in macronutrients and micronutrients vital for energy and cell repair. Moderation is recommended due to its saturated fat and sodium content.
Health Benefits
- Excellent source of protein: Both ham and eggs provide complete proteins essential for muscle repair and growth.
- Rich in B vitamins: Ham contains B6 and B12, which support brain health and energy metabolism.
- Provides choline: Eggs are one of the best dietary sources of choline, supporting liver function and brain development.
Dietary Considerations
Selection and Storage
Store ham in the refrigerator at 40°F or below and consume within 3-5 days of opening. Eggs should be kept in their carton and refrigerated to maintain freshness.
Common Questions About Ham and eggs Nutrition
Is ham and eggs a good source of protein?
Yes, ham and eggs are excellent sources of protein. A standard serving of two large eggs and 3 ounces of ham provides approximately 26-30 grams of protein, making it a great choice for muscle repair and maintenance.
Can I eat ham and eggs on a keto diet?
Yes, ham and eggs are highly compatible with a keto diet. Both are low in carbohydrates, with eggs containing less than 1 gram of carbs per egg and ham being virtually carb-free (depending on if it’s unprocessed and sugar-free).
Are there any health concerns with eating ham and eggs regularly?
While ham and eggs are nutritious, they can be high in sodium and saturated fat depending on preparation. Consuming too much processed ham may increase sodium intake, which could raise blood pressure. Opt for low-sodium, nitrate-free ham and balance with vegetables for a healthier meal.
What is the recommended serving size for ham and eggs?
A typical serving is two large eggs and 3 ounces of ham. This combination provides about 250-300 calories, 26-30 grams of protein, and various nutrients like Vitamin B12, choline, and iron, making it a balanced portion for most people.
How does ham and eggs compare to bacon and eggs for breakfast?
Ham and eggs are often lower in calories and fat compared to bacon and eggs. A 3-ounce serving of ham has about 140 calories and 4 grams of fat, while 3 slices of bacon contain roughly 120 calories and 9 grams of fat. Ham is typically leaner and a slightly better option for reducing fat intake.
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.
