Ham casserole

Dinner

Item Rating: 67/100

1 serving (250 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	6.6 g	33%
	Polyunsaturated Fat	0 g
Cholesterol		47.2 mg	15%
Sodium		849.1 mg	36%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	1.9 g	6%
	Sugars	4.7 g
protein		18.9 g	37%
Vitamin D		47.2 mcg	236%
Calcium		188.7 mg	14%
Iron		1.9 mg	10%
Potassium		377.4 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: 127 cal (40.4%)

Protein: 75 cal (23.9%)

Carbs: 113 cal (35.8%)

About Ham casserole

Ham casserole is a hearty dish commonly associated with American home cooking, often prepared during family gatherings or holidays. It typically consists of cubed ham, pasta or potatoes, various vegetables, and a creamy sauce made from cheese, milk, or a roux base. Ham provides a good source of protein while vegetables add fiber and essential vitamins. Depending on the ingredients used, the casserole may be rich in calcium from cheese, and potassium from components like potatoes. However, it can also be high in sodium due to ham and processed ingredients, making moderation key. This dish offers a satisfying and balanced combination of protein, carbohydrates, and fats when prepared with fresh or minimally processed components, fitting into comfort food traditions with a mild savory flavor.

Health Benefits

• Rich in protein, supporting muscle repair and overall body function from the ham.
• Contains calcium from cheese, which is essential for bone health.
• Vegetables like spinach and peas (often added) provide dietary fiber and antioxidants like vitamin C.

Dietary Considerations

Allergens: Contains milk (in cheese, creamy sauces), gluten (if pasta or breadcrumbs), soy (in processed sauces)

Suitable for: High-protein diets, traditional american cuisine

Not suitable for: Vegan diets, low-sodium diets

Selection and Storage

Store cooked ham casserole in an airtight container in the refrigerator for up to 3-5 days. Reheat thoroughly to ensure safety and flavor when serving leftovers.

Common Questions About Ham casserole Nutrition

Is ham casserole high in protein?

Ham casserole can be a good source of protein, depending on the recipe. A typical serving (1 cup) of ham casserole contains around 15-20 grams of protein, primarily from the ham, cheese, or any added dairy. However, the exact protein content will vary based on additional ingredients like pasta or vegetables.

Can I eat ham casserole on a keto diet?

Ham casserole can be keto-friendly if prepared without high-carb ingredients like pasta or breadcrumbs. A typical keto variation includes ham, cheese, heavy cream, and vegetables like broccoli or cauliflower, keeping the net carbs under 10 grams per serving. Always check ingredient labels if you're following a strict keto plan.

Are there any health concerns with eating ham casserole?

Ham casserole can be high in sodium and saturated fats due to ingredients like processed ham, cheese, and cream. A single serving may contain 800-1,200 mg of sodium, which is significant for those watching sodium intake. Moderation and incorporating fresh vegetables can make it a healthier option.

What is the recommended serving size for ham casserole?

A standard serving size of ham casserole is about 1 cup (approximately 200-250 grams), which typically contains 300-400 calories. Pair it with a side salad or steamed vegetables to create a balanced meal without overindulging.

How does ham casserole compare to chicken casserole in terms of nutrition?

Ham casserole tends to be higher in sodium due to the cured ham, while chicken casserole is often leaner and lower in salt if made from fresh chicken. However, both can have similar calorie and protein content, around 300-400 calories and 15-20 grams of protein per serving, depending on the recipe. The choice is often based on dietary needs and flavor preferences.

Data Sources & Scientific References