⏱ 22 min total

Ham and Asparagus Frittata

Name: Ham and Asparagus Frittata
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 1 serving
Ingredients: ½ tsp Butter; ¼ cup Asparagus; 2 oz Ham; ⅛ cup, chopped Red bell pepper; 3 large Egg; ½ tbsp Parmesan cheese; ½ dash Salt; ½ dash Black pepper

Per 1 serving · 264 g · 8 ingredients

Calories

347

17%
of a 2,000 cal day

Protein
30g
35% of calories
Carbs
5.8g
7% of calories
Fat
22g
58% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Ham and Asparagus Frittata (264 g) has 347 calories, with 30 g of protein, 5.8 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (60% DV), Vitamin A (34% DV) and Vitamin C (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 43%, 40% and 199% of the daily value.

Per 100 g

131cal

low energy density

Protein per 100 cal

8.7g

Net carbs

carbs minus fiber

Fiber

1.8g

2 g sugar

High in

20%+ of the daily value

Protein60%
Vitamin A34%
Vitamin C31%
Vitamin D23%
Thiamine37%
Riboflavin (B2)67%

Good source of

10–19% of the daily value

Vitamin E16%
Vitamin K13%
Niacin14%
Calcium14%
Potassium10%

Watch

20%+ of the daily value

Sodium43%
Saturated fat40%
Cholesterol199%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 12 min

1
Position an oven rack 6 inches from the broiler and preheat the broiler.
2
Heat an oven-safe 8- to 10-inch nonstick or well-seasoned skillet over medium heat. Add the butter until melted.
3
Add the chopped asparagus, ham, and red bell pepper and sauté until the vegetables are crisp-tender, 3 to 5 minutes.
4
In a bowl, whisk the eggs, Parmesan, salt, and black pepper until well combined. Pour into the skillet over the sautéed mixture.
5
Cook on the stove without stirring until the edges are set and the center is slightly loose, about 3 to 5 minutes.
6
Transfer the skillet to the oven and broil until the top is puffed and lightly browned, 2 to 3 minutes. Let stand 1 minute, then slice and serve.

Vitamins & minerals

Amounts for 1 serving (264 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	304 μg	34%
Vitamin C	28 mg	31%
Vitamin D	3 μg	23%
Vitamin E	2 mg	16%
Vitamin K	16 μg	13%
Thiamine	0.4 mg	37%
Riboflavin (B2)	1 mg	67%
Niacin	2 mg	14%
Vitamin B6	1 mg	41%
Folate (B9)	101 μg	25%
Vitamin B12	2 μg	67%
Pantothenic acid	3 mg	53%
Choline	494 mg	90%

Minerals

Nutrient	Amount	% Daily Value
Calcium	139 mg	14%
Iron	4 mg	50%
Potassium	480 mg	10%
Magnesium	39 mg	9%
Phosphorus	425 mg	61%
Zinc	3 mg	27%
Copper	0.2 mg	23%
Manganese	0.4 mg	20%
Selenium	59 μg	108%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	7 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	459 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	9 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	261 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 347 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

66min
Walking (3.5 mph)
42min
Cycling (moderate)
29min
Running (6 mph)
49min
Swimming laps

Common questions

How many calories are in Ham and Asparagus Frittata?

One serving of Ham and Asparagus Frittata (1 serving) has 347 calories, which works out to 131 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Ham and Asparagus Frittata high in protein?

Yes. It has 30 g of protein per serving, and 35% of its calories come from protein (8.7 g of protein per 100 calories).

Is Ham and Asparagus Frittata keto-friendly?

It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 7% of calories.

How much sodium is in Ham and Asparagus Frittata?

983 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Ham and Asparagus Frittata?

2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (264 g)

Calories347

% Daily Value*

Total fat 22g	28%
Saturated fat 8g	40%
Trans fat 0.1g
Cholesterol 597mg	199%
Sodium 983mg	43%
Total carbohydrate 5.8g	2%
Dietary fiber 1.8g	7%
Total sugars 2g
Protein 30g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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