1 serving (150 grams) contains 250 calories, 18.0 grams of protein, 20.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 40% | |
| Saturated Fat | 12.7 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 349.2 mg | 116% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.6 g | ||
| protein | 28.6 g | 57% | |
| 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 Omelette with ham and cheese
An omelette with ham and cheese is a classic dish made by whisking eggs and cooking them with diced ham and shredded cheese. Originating in European cuisine, particularly French culinary traditions, this dish is widely popular for its versatility and ease of preparation. An omelette is an excellent source of protein, and the added ham provides a boost of amino acids, while cheese contributes calcium to its nutrient profile. It also contains essential vitamins like B2, B12, and choline, which support energy and brain health. However, this dish can vary greatly in nutritional content depending on the type of cheese and ham used, as well as portion size. When prepared thoughtfully, it can be a balanced choice for breakfast or brunch.
Health Benefits
- Eggs are rich in choline, which supports cognitive function and overall brain health.
- Cheese provides calcium, essential for strong bones and teeth, and supports nerve function.
- Ham is high in protein and provides B vitamins, particularly B12, which is crucial for energy production.
Dietary Considerations
Selection and Storage
Leftover omelette can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking the eggs.
Common Questions About Omelette with ham and cheese Nutrition
Is an omelette with ham and cheese high in protein?
Yes, an omelette with ham and cheese is high in protein. A 2-egg omelette with 1 ounce of ham and 1 ounce of cheese typically contains around 20-25 grams of protein, making it an excellent choice for meeting daily protein needs.
Can I eat an omelette with ham and cheese on a keto diet?
Yes, an omelette with ham and cheese is compatible with a keto diet. Eggs, ham, and cheese are all low in carbohydrates, and a typical serving has less than 3 grams of net carbs while providing high amounts of fat and protein, ideal for keto macros.
Are there health concerns with eating an omelette with ham and cheese?
While an omelette with ham and cheese is nutrient-rich, it can be high in sodium and saturated fat, especially if processed ham or full-fat cheese is used. This might raise concerns for individuals with hypertension or cholesterol issues. Choosing leaner ham and reduced-fat cheese can mitigate these concerns.
What is the recommended portion size for an omelette with ham and cheese?
A recommended portion size is a 2-egg omelette with 1 ounce each of ham and cheese, which provides around 250-300 calories. This portion balances macronutrients without being overly caloric for most dietary plans.
How does an omelette with ham and cheese compare to a plain omelette?
An omelette with ham and cheese has more protein and fat compared to a plain 2-egg omelette, which has about 12 grams of protein and 140 calories. Adding ham and cheese increases calories to around 250-300 and protein to 20-25 grams, providing a more filling and flavorful option.
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.
