1 serving (200 grams) contains 350 calories, 15.0 grams of protein, 12.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35.3 mg | 11% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 52.9 g | 19% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 2.4 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 11.8 mcg | 59% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 235.3 mg | 5% | |
* 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 Rice with ham and cheese
Rice with ham and cheese is a versatile dish commonly found in Western and fusion cuisines. It combines cooked rice as a carbohydrate base with ham, a processed meat product rich in proteins but also sodium, and cheese, which provides fats, protein, and calcium. This dish is a convenient and satisfying meal option as it balances macronutrients—carbohydrates from rice, protein from ham, and fats from cheese. However, it can be high in sodium and saturated fats, depending on the type of cheese and ham used. Nutritionally, it offers key nutrients such as calcium, phosphorus, and vitamin B12 from the cheese and protein and zinc from the ham, alongside energy-providing carbohydrates from the rice. It is important to choose whole-grain rice for added fiber and micronutrients to improve overall nutritional quality.
Health Benefits
- Provides a good source of protein (from ham and cheese), essential for muscle growth and repair.
- High in calcium (from cheese), which supports bone health and aids in nerve transmission.
- Contains vitamin B12 (from ham and cheese), essential for red blood cell formation and neurological function.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consumption to ensure food safety.
Common Questions About Rice with ham and cheese Nutrition
Is rice with ham and cheese high in protein?
Rice with ham and cheese contains a moderate amount of protein, primarily from the ham and cheese. On average, a 1-cup serving provides around 15-20 grams of protein, depending on how much ham and cheese are used. To boost protein content, you could add more ham or opt for higher-protein cheese varieties like Parmesan.
Can I eat rice with ham and cheese on a keto diet?
Rice with ham and cheese is not compatible with a keto diet because rice is high in carbohydrates. A standard serving can contain 45-50 grams of carbs, far exceeding the daily allowance for keto. If you're following a keto diet, you could substitute the rice with cauliflower rice to significantly reduce the carb content.
What are the health benefits or concerns of eating rice with ham and cheese?
Rice with ham and cheese provides a good source of energy from carbs and protein, as well as calcium from the cheese. However, it may be high in sodium due to the processed ham and cheese, which can be a concern for those managing blood pressure. Choosing low-sodium ham and cheese options can help make this dish healthier.
What is a recommended serving size for rice with ham and cheese?
A typical serving size is about 1 cup, which provides approximately 350-400 calories depending on the recipe. For a balanced meal, pair it with a side of vegetables to increase fiber and nutrient intake, and adjust portion sizes based on your specific calorie and dietary needs.
How does rice with ham and cheese compare to other similar dishes?
Compared to plain rice, rice with ham and cheese is higher in protein and fat due to the added ingredients. However, it is also higher in sodium and calories. In comparison to dishes like risotto or fried rice, it tends to be simpler but can be made more nutrient-rich by adding vegetables like peas or spinach.
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.
