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 |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 12.6 g | 63% | |
| 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 | 28.4 g | 56% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 315.5 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
An omelette with ham is a classic dish typically associated with Western cuisine, often enjoyed as a hearty breakfast or brunch item. It consists of beaten eggs cooked in a skillet, combined with diced or shredded ham, and optionally enhanced with ingredients like cheese or vegetables. Eggs provide a rich source of high-quality protein, while ham adds additional protein and essential minerals such as sodium and phosphorus. A standard serving of an omelette with ham (made with two large eggs and 50g ham) provides approximately 250-300 calories, 20-25g protein, and 5-7g carbohydrates, making it a highly satiating, low-carb option for those seeking balanced energy and muscle-supportive nutrients.
Health Benefits
- High-quality protein from eggs supports muscle repair and growth, essential for active individuals (6g protein per large egg).
- Rich in vitamin B12 from eggs and ham, which is crucial for red blood cell production and nervous system health.
- Provides choline from eggs, an important nutrient for brain function and memory.
- Contains selenium, a powerful antioxidant found in eggs, supporting immune health and thyroid function.
- Source of iron from ham, aiding oxygen transport and reducing fatigue.
Dietary Considerations
Selection and Storage
Store cooked omelette with ham in an airtight container in the refrigerator and consume within 2 days. Reheat thoroughly before eating.
Common Questions About Omelette with ham Nutrition
Is an omelette with ham high in protein?
Yes, an omelette with ham is high in protein. A typical 2-egg omelette with 2 ounces of ham contains around 20-22 grams of protein, making it a great option for those looking to boost their protein intake.
Can I eat an omelette with ham on a keto diet?
Yes, an omelette with ham is keto-friendly as it is low in carbohydrates. A standard 2-egg omelette with ham typically contains less than 3 grams of carbohydrates, making it a suitable choice for ketogenic diets.
Are there any health concerns with eating an omelette with ham regularly?
While an omelette with ham can be a healthy, protein-rich option, regular consumption of processed ham may increase sodium intake, which can be a concern for those monitoring blood pressure or heart health. Opting for low-sodium ham or fresh alternatives may be a better choice.
What is the recommended portion size for an omelette with ham?
For a balanced meal, a serving size of a 2-egg omelette with around 2 ounces of ham is generally recommended. This portion provides approximately 200-250 calories, depending on preparation, and fits well within most dietary plans.
How does an omelette with ham compare to one with vegetables in terms of nutrition?
An omelette with ham is higher in protein but often lacks the fiber and vitamins provided by vegetables. Swapping or combining the ham with nutrient-rich vegetables like spinach or bell peppers can enhance the omelette's micronutrient profile while keeping the calorie content similar.
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.
