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A protein-rich omelet made with eggs, ham, and milk.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Ham and milk omelet (150 g) has 245 calories. That works out to 163 calories per 100 g. It contains 3 g of carbs, 19.5 g of protein, 16.5 g of fat and 0 g of fiber. Its 1.7 µg of B12 covers 72% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
245
KCAL / 150G
Carbs
3g
· 1% DV
Protein
19.5g
· 39% DV
Fat
16.5g
· 21% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 33% · Fat 62%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 5.4 g | 27% |
| Trans fat | 0.08 g | |
| Sodium | 735 mg | 32% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 19.5 g | 39% |
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 serving (medium) | 150 g | 245 kcal |
| 1 piece (thin) | 60 g | 98 kcal |
| 100 g | 100 g | 163 kcal |
| 1 piece (small) | 100 g | 163 kcal |
| 2 piece (small) | 100 g | 163 kcal |
| 2 piece (medium) | 150 g | 245 kcal |
| 1 serving (large) | 200 g | 326 kcal |
| 1 cup (chopped) | 220 g | 359 kcal |
Calculated from 163 calories per 100 g.
A ham and milk omelet is made by mixing beaten eggs with milk and chopped ham, then cooking the mixture in a lightly greased pan. Cook over medium-low heat until the center is set, folding the omelet if you like.
Milk can make a ham and milk omelet softer and moister, but it does not guarantee a fluffier result. Too much milk can leave the eggs loose or watery, so use only enough to loosen the beaten eggs.
A ham and milk omelet can turn watery if you add too much milk, use very wet ham, or cook it too quickly. Chop the ham finely, avoid excess milk, and let the eggs set gently over medium-low heat.
Use a nonstick pan and lightly grease it before adding the ham and egg mixture. Let the base set before trying to fold or move the omelet; scraping it too early can tear the tender egg.
Cooked deli ham works well in a ham and milk omelet because it is ready to eat and easy to chop. Use thin slices, and taste before adding salt since some ham is already salty.
Yes, cheese can be added to a ham and milk omelet for a richer, more savory filling. Sprinkle grated or thinly sliced cheese over the eggs as they begin to set, so it melts without making the mixture too wet.
A ham and milk omelet pairs well with toast, a green salad, or fresh vegetables such as tomatoes. For brunch, serve it with fruit or potatoes; the omelet is already savory, so a fresh side balances the plate.
Yes, you can reheat a ham and milk omelet, though the eggs may become firmer. Refrigerate leftovers promptly in a covered container, then reheat until hot throughout; discard the omelet if it was left out for an extended time.
A ham and milk omelet can be frozen, but thawing may make its texture less tender or slightly watery. Cool it promptly, wrap it well, and thaw it in the refrigerator before reheating thoroughly.
Cook a ham and milk omelet gently and take it off the heat as soon as the eggs are set. High heat and prolonged cooking squeeze moisture from the eggs, making the omelet tough and rubbery.
Vitamins
B12
1.73µg · 72% DV
Biotin
18µg · 60% DV
B2
0.51mg · 39% DV
B5
1.58mg · 32% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
285mg · 41% DV
Sodium
735mg · 32% DV
Iodine
33µg · 22% DV
Potassium ⭐
285mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 245 calories in 1 serving (medium) (150 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.
Ham and milk omelet is a simple variation on an omelet, made by cooking beaten eggs with milk and pieces of ham in a pan. It is an easy home-cooked dish rather than a recipe tied to one particular tradition, and the ham’s seasoning can vary.
The milk gives the eggs a tender, softly creamy texture, while ham adds a savoury, salty note. Serve it hot for breakfast or a quick lunch, perhaps with toast, salad or sliced tomatoes. It is a protein-rich choice; for a lighter plate, use just enough cooking fat and pair it with vegetables.
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 2
Minimally 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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
5.4g
MONOUNSATURATED
6.45g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.