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Omelette with Ham Calories
High in protein and B12, classic breakfast choice
CALORIES
GI
POTASSIUM
FIBER
Omelette with Ham Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
2g
· 5%
Protein
13.5g
· 32%
Fat
12g
· 63%
Fiber
0g
Omelette with Ham Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
B12
1.2µg · 50% DV
B2
0.35mg · 27% DV
B5
1.2mg · 24% DV
Minerals
Selenium
16µg · 29% DV
Sodium
540mg · 23% DV
Phosphorus
140mg · 20% DV
Iodine
18µg · 12% DV
Omelette with Ham Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette with Ham Processed?
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.
Does Omelette with Ham Contain Allergens?
Contains these allergens:
Which Diets Is Omelette with Ham Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omelette with Ham Fat Profile
SATURATED
4.2g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Foods Similar to Omelette with Ham
Omelette with Ham — Frequently Asked Questions
Can ham omelette be eaten outside breakfast?
Yes. It works well as a quick protein-rich meal for lunch or dinner, especially when paired with vegetables or a more balanced side.
Is ham omelette better before or after a workout?
It is often more comfortable after training because its protein can fit into a recovery meal. Before exercise, the fat content may feel heavy for some people, so a smaller portion is usually easier to tolerate.
How do you keep a ham omelette soft instead of rubbery?
Cook it over low to medium heat and avoid overcooking. Taking it off the heat while it is just set helps preserve a softer texture.
Why does ham omelette sometimes taste too salty?
Ham is usually already salty, so adding extra salt too early can make the dish overpowering. Taste with the ham in mind and season lightly at the end if needed.
How long does a cooked ham omelette keep in the fridge?
A cooked omelette is best eaten within 1–2 days when stored in a sealed container in the refrigerator. It should not be left at room temperature for long.
Can you freeze ham omelette?
Yes, but the texture may change after thawing and reheating. Freezing individual portions usually gives better results than freezing one large piece.
What goes well with ham omelette for a more balanced meal?
Because it contains no fibre, pairing it with vegetables such as tomatoes, spinach, peppers, or mushrooms can make the meal more balanced. Whole-grain toast or a salad can also work well depending on your needs.
How does ham omelette compare with a plain cheese omelette?
Ham omelette usually brings a more savory taste and often feels more substantial because of the added meat. Cheese omelettes can be richer, while ham gives a firmer bite and may add more sodium depending on the product used.
Who should be careful with ham omelette?
People with egg or dairy allergies should avoid it because those allergens are present. Those limiting sodium may also want to be cautious, since ham is commonly a salty processed meat.
Is ham omelette automatically unhealthy because it includes processed meat?
No food is automatically unhealthy on its own, but context matters. Ham is a processed meat, so it is usually best treated as an occasional ingredient rather than the only protein choice every day.
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Nutrition data compiled from USDA FoodData Central and scientific sources.