1 serving (150 grams) contains 200 calories, 15.0 grams of protein, 14.0 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 396.8 mg | 132% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 4.8 g | 1% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 23.8 g | 47% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 79.4 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 396.8 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
Source of Calories
About Scrambled eggs with ham and vegetables
Scrambled eggs with ham and vegetables is a hearty and versatile dish common in many cuisines, particularly American and European breakfast fare. This dish typically combines whisked eggs, diced ham, and a mix of vegetables such as bell peppers, onions, or spinach, cooked together in a pan. Rich in protein from eggs and ham, it also provides a variety of vitamins and minerals from the vegetables, including vitamin A, vitamin C, and potassium. The inclusion of ham adds a savory flavor and additional protein, though it can increase sodium levels. Scrambled eggs are a good source of choline, which supports brain function, while the vegetables contribute dietary fiber and antioxidants, promoting overall health. This dish is a balanced and nutrient-dense option for any meal of the day and can be customized based on dietary preferences or ingredient availability.
Health Benefits
- Rich in protein: Provides high-quality protein from eggs and ham for muscle repair and growth.
- Good source of choline: Eggs contain choline, which supports brain health and cognitive function.
- Antioxidants from vegetables: Vegetables like bell peppers and spinach are high in vitamin C and beta-carotene, which help combat oxidative stress.
- Supports eye health: Eggs contain lutein and zeaxanthin, antioxidants beneficial for eye health.
- Provides potassium: Vegetables such as spinach contribute potassium, which aids in maintaining healthy blood pressure.
Dietary Considerations
Selection and Storage
Consume immediately for optimal freshness, but leftovers can be stored in an airtight container in the refrigerator for up to two days. Reheat thoroughly before serving.
Common Questions About Scrambled eggs with ham and vegetables Nutrition
Are scrambled eggs with ham and vegetables high in protein?
Yes, scrambled eggs with ham and vegetables are a great source of protein. A typical serving (2 large eggs, 2 oz ham, and a mix of vegetables) contains approximately 20-25 grams of protein, depending on the specific ingredients and portion sizes used. This makes it an excellent option for muscle repair and maintaining a balanced diet.
Can I eat scrambled eggs with ham and vegetables on a keto diet?
Yes, scrambled eggs with ham and vegetables can fit into a keto diet, as they are naturally low in carbs. For example, one serving typically contains around 4-6 grams of carbohydrates, depending on the vegetables used. To keep it keto-friendly, choose low-carb vegetables like spinach, bell peppers, or zucchini and ensure no sugary or starchy additions are included.
Are there any health benefits or concerns with eating scrambled eggs with ham and vegetables?
This dish provides a balanced mix of protein, healthy fats, and essential nutrients such as vitamin A, choline, and potassium. However, some concerns may arise from processed or high-sodium ham, which can contribute to elevated sodium intake. Opting for fresh or low-sodium ham and using healthy cooking methods, like minimal oil, can mitigate these concerns.
What is the recommended portion size for scrambled eggs with ham and vegetables?
A common portion consists of 2-3 large eggs, 2-3 oz of ham, and about 1 cup of mixed vegetables. This portion typically provides around 300-400 calories, depending on preparation. Adjust portion sizes as necessary to align with your caloric or macronutrient goals.
How does scrambled eggs with ham and vegetables compare to an omelet?
Scrambled eggs with ham and vegetables and an omelet are very similar nutritionally, as both can include the same ingredients. However, scrambled eggs tend to have a softer, chunkier texture, while omelets are cooked flat and folded, which may allow for denser fillings. Both are excellent options; preference often comes down to texture and presentation.
