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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Ham and Cheese Taco (120 g) has 334 calories. That works out to 278 calories per 100 g. It contains 31 g of carbs, 15.8 g of protein, 16.6 g of fat and 2.2 g of fiber. Its 25.8 µg of Selenium covers 47% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
334
KCAL / 120G
Carbs
31g
· 11% DV
Protein
15.8g
· 32% DV
Fat
16.6g
· 21% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 19% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 334 kcal | |
| Total fat | 16.6 g | 21% |
| Saturated fat | 7.32 g | 37% |
| Trans fat | 0.22 g | |
| Sodium | 938 mg | 41% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 2.2 g | 8% |
| Protein | 15.8 g | 32% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 334 kcal |
| 1 piece (mini) | 65 g | 181 kcal |
| 1 piece (small) | 90 g | 250 kcal |
| 100 g | 100 g | 278 kcal |
| 1 serving (medium) | 150 g | 417 kcal |
| 1 piece (large) | 170 g | 473 kcal |
| 1 piece (jumbo) | 220 g | 612 kcal |
| 2 piece (double) | 240 g | 667 kcal |
| 1 serving (large) | 250 g | 695 kcal |
Calculated from 278 calories per 100 g.
A ham and cheese taco is a tortilla filled with ham and cheese, then folded and heated until the cheese melts. It is a simple taco variation rather than one fixed recipe, so the tortilla style and toppings can vary.
To make a ham and cheese taco, place sliced ham and grated cheese on a tortilla, fold it, and cook it in a skillet over medium-low heat. Turn it once the underside is lightly browned, and cook until the cheese melts.
No, ham and cheese tacos are better described as a modern or home-style variation than a classic Mexican taco filling. Tacos have deep roots in Mexican cuisine, where fillings and regional preparations vary widely.
A soft flour tortilla is easy to fold around the ham and cheese and works well in a skillet. A soft corn tortilla can also be used, but warm it first so it is more flexible and less likely to crack.
Keep a ham and cheese taco from getting soggy by using a dry skillet and adding wet toppings, such as salsa, only when serving. If the ham is moist, briefly blot it before adding it to the tortilla.
Cheddar, Monterey Jack, or a blend of the two melts well in a ham and cheese taco. Grating the cheese helps it melt evenly before the tortilla becomes too browned.
Yes, you can freeze ham and cheese tacos, although the tortilla may soften after thawing. Cool them first, wrap each one tightly, and thaw in the refrigerator before reheating in a skillet to improve the texture.
Fresh salsa, shredded lettuce, diced tomato, and pickled jalapeños add brightness to a ham and cheese taco. Add them after heating so the tortilla stays warm and the fresh toppings keep their texture.
Yes, cooked leftover ham works well in a ham and cheese taco. Chop or slice it into small pieces so it heats quickly and spreads evenly; remove any thick rind or tough edges first.
A ham and cheese taco is usually best served hot, while the tortilla is warm and the cheese is melted. Let it rest briefly after cooking so the filling settles before you bite into it.
Vitamins
B12
0.86µg · 36% DV
B1
0.37mg · 31% DV
B3
4.68mg · 29% DV
B2
0.29mg · 22% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
298mg · 43% DV
Sodium
938mg · 41% DV
Calcium
283mg · 28% DV
Potassium ⭐
247mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 334 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A Ham and Cheese Taco is a folded tortilla filled with ham and kaşar, a mild Turkish semi-hard cheese that melts readily. It takes inspiration from Mexican tacos, though this combination is a casual variation rather than a traditional taco filling. In Turkey, it is often an easy home-made snack or quick meal.
It is best served warm, when the tortilla is lightly crisp and the cheese softens around the ham. Fresh tomato, greens or a little hot sauce make good accompaniments. The filling contributes protein and calcium, while the tortilla makes it more substantial; pair it with a salad or add vegetables to the filling for a lighter, more balanced plate.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
7.32g
MONOUNSATURATED
5.28g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.