⏱ 14 min totalHam and Cheese Egg Dunkers
Per 1 serving · 316 g · 5 ingredients
of a 2,000 cal day
- Protein47g25% of calories
- Carbs64g34% of calories
- Fat33g40% of calories
At a glance
One serving of Ham and Cheese Egg Dunkers (316 g) has 747 calories, with 47 g of protein, 64 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (93% DV), dietary fiber (34% DV) and Vitamin A (23% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 83%, 73% and 94% of the daily value.
High in
20%+ of the daily value
- Protein93%
- Dietary fiber34%
- Vitamin A23%
- Vitamin E31%
- Thiamine92%
- Riboflavin (B2)58%
Good source of
10–19% of the daily value
- Vitamin D13%
- Vitamin K10%
- Potassium15%
Watch
20%+ of the daily value
- Sodium83%
- Saturated fat73%
- Cholesterol94%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Fill a small pot two-thirds full with water and bring to a boil.
- 2
Poke a small hole into the wider end of each egg with a paring knife.
- 3
Gently lower the eggs into the boiling water and boil for exactly 5 minutes.
- 4
Transfer the eggs to a bowl of ice water to cool.
- 5
Cut the cheddar cheese into strips, each 4 inches long and ¼ inch thick.
- 6
Roll out a piece of white bread until flat and dense.
- 7
Place a slice of ham on the bread, then top with a strip of cheddar.
- 8
Roll up the bread tightly to enclose the cheese and ham.
- 9
Fry the bread rolls in a buttered sauté pan over medium-high heat for about 4 minutes, turning halfway through until lightly browned.
- 10
Cut out egg holders from an egg carton for each egg.
- 11
Remove the eggs from the ice water and serve with the ham and cheese dunkers.
Vitamins & minerals
Amounts for 1 serving (316 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 211 μg | 23% |
| Vitamin C | 3 mg | 4% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 5 mg | 31% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 1 mg | 92% |
| Riboflavin (B2) | 1 mg | 58% |
| Niacin | 9 mg | 54% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 98 μg | 25% |
| Vitamin B12 | 1 μg | 46% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 261 mg | 47% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 527 mg | 53% |
| Iron | 5 mg | 66% |
| Potassium | 695 mg | 15% |
| Magnesium | 140 mg | 33% |
| Phosphorus | 702 mg | 100% |
| Zinc | 6 mg | 50% |
| Copper | 0.4 mg | 49% |
| Manganese | 4 mg | 153% |
| Selenium | 79 μg | 144% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 42 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 14 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 3 g | — |
| Retinol | 207 μg | — |
| Serine | 2 g | — |
| Starch | 40 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 747 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 142minWalking (3.5 mph)
- 90minCycling (moderate)
- 62minRunning (6 mph)
- 105minSwimming laps
Common questions
How many calories are in Ham and Cheese Egg Dunkers?
One serving of Ham and Cheese Egg Dunkers (1 serving) has 747 calories, which works out to 236 calories per 100 g. That is about 37% of a 2,000-calorie day.
Are Ham and Cheese Egg Dunkers high in protein?
It provides a solid 47 g of protein per serving (93% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Ham and Cheese Egg Dunkers keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Ham and Cheese Egg Dunkers?
1909 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Ham and Cheese Egg Dunkers?
6.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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