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Ham and Cheese Taco Calories

Source of protein and calcium

CALORIES · 100 G

278kcal

GI

55medium

POTASSIUM · 100 G

206mg

FIBER · 100 G

1.8g

Quick answer

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.

Ham and Cheese Taco Nutrition Facts

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%

Ham and Cheese Taco nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories334 kcal
Total fat16.6 g21%
Saturated fat7.32 g37%
Trans fat0.22 g
Sodium938 mg41%
Total carbohydrate31 g11%
Fiber2.2 g8%
Protein15.8 g32%

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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How Many Calories in 1 Medium Ham and Cheese Taco?

ServingAmountCalories
1 piece (medium)120 g334 kcal
1 piece (mini)65 g181 kcal
1 piece (small)90 g250 kcal
100 g100 g278 kcal
1 serving (medium)150 g417 kcal
1 piece (large)170 g473 kcal
1 piece (jumbo)220 g612 kcal
2 piece (double)240 g667 kcal
1 serving (large)250 g695 kcal

Calculated from 278 calories per 100 g.

Frequently Asked Questions About Ham and Cheese Taco

What is a ham and cheese taco?

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.

How do you make a ham and cheese taco?

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.

Are ham and cheese tacos traditional Mexican tacos?

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.

What kind of tortilla works best for a ham and cheese taco?

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.

How do you keep a ham and cheese taco from getting soggy?

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.

What cheese melts best in a ham and cheese taco?

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.

Can you freeze ham and cheese tacos?

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.

What toppings go well with a ham and cheese taco?

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.

Can leftover ham be used in a ham and cheese taco?

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.

Should a ham and cheese taco be served hot or cold?

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.

Ham and Cheese Taco Vitamins & Minerals

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

Ham and Cheese Taco Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

16.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ham and Cheese Taco

To burn the 334 calories in 1 piece (medium) (120 g):

🚶

83min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

45min

Cycling

🏊

39min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Ham and Cheese Taco?

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.

How Nutritious Is Ham and Cheese Taco?

Nutrient density

Medium

48/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

41/ 100

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.

Is Ham and Cheese Taco Processed?

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.

Does Ham and Cheese Taco Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Ham and Cheese Taco Good For?

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

Ham and Cheese Taco Fat Profile

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.