⏱ 13 min totalHam and Leek Omelet
Per 1 serving · 154 g · 7 ingredients
of a 2,000 cal day
- Protein19g29% of calories
- Carbs3.9g6% of calories
- Fat18g65% of calories
- ✓ Keto-friendly
At a glance
One serving of Ham and Leek Omelet (154 g) has 256 calories, with 19 g of protein, 3.9 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (37% DV), Vitamin A (25% DV) and riboflavin (b2) (41% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 29%, 39% and 135% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Vitamin A25%
- Riboflavin (B2)41%
- Vitamin B621%
- Vitamin B1249%
- Pantothenic acid36%
Good source of
10–19% of the daily value
- Vitamin D15%
- Thiamine18%
- Folate (B9)14%
- Zinc16%
- Copper12%
- Manganese10%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat39%
- Cholesterol135%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Crack the eggs into a bowl and whisk them well. Chop the leeks and ham.
- 2
Melt the butter in a pan over medium heat. Once it stops sizzling, add the leeks and fry lightly.
- 3
Pour in the eggs and stir gently. When the eggs are mostly cooked, add the ham and cream cheese. Season with salt pepper to taste.
- 4
Serve immediately.
Vitamins & minerals
Amounts for 1 serving (154 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 221 μg | 25% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 56 μg | 14% |
| Vitamin B12 | 1 μg | 49% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 320 mg | 58% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 90 mg | 9% |
| Iron | 2 mg | 28% |
| Potassium | 268 mg | 6% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 267 mg | 38% |
| Zinc | 2 mg | 16% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.2 mg | 10% |
| Selenium | 37 μg | 68% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 65 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 216 μg | — |
| Serine | 1 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 256 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 49minWalking (3.5 mph)
- 31minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Ham and Leek Omelet?
One serving of Ham and Leek Omelet (1 serving) has 256 calories, which works out to 167 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Ham and Leek Omelet high in protein?
It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 29% 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.
Is Ham and Leek Omelet keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 6% of calories.
How much sodium is in Ham and Leek Omelet?
673 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Ham and Leek Omelet?
1.5 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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