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Ham and Sweet Potato Hash with Fried Eggs⏱ 70 min total
Recipes

Ham and Sweet Potato Hash with Fried Eggs

Per 1 serving · 316 g · 8 ingredients

Calories
498
25%
of a 2,000 cal day
  • Protein
    28g
    23% of calories
  • Carbs
    25g
    20% of calories
  • Fat
    32g
    58% of calories
Portion

At a glance

One serving of Ham and Sweet Potato Hash with Fried Eggs (316 g) has 498 calories, with 28 g of protein, 25 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (56% DV), Vitamin A (79% DV) and Vitamin E (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 25%, 40% and 91% of the daily value.

Per 100 g
158cal
medium energy density
Protein per 100 cal
5.6g
Net carbs
20g
carbs minus fiber
Fiber
4.2g
6.6 g sugar

High in

20%+ of the daily value

  • Protein56%
  • Vitamin A79%
  • Vitamin E21%
  • Vitamin K44%
  • Thiamine53%
  • Riboflavin (B2)46%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Vitamin C17%
  • Vitamin D11%
  • Folate (B9)15%
  • Calcium11%
  • Potassium16%

Watch

20%+ of the daily value

  • Sodium25%
  • Saturated fat40%
  • Cholesterol91%

Ingredients

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

Directions

Prep 35 minCook 35 min
  1. 1

    Peel and cut sweet potatoes into 1/3-inch cubes. Mix together mustard and horseradish.

  2. 2

    Heat 3 tablespoons oil in large nonstick skillet over medium-high heat. Add sweet potato cubes; cover and cook 5 minutes. Mix in ham, onion, and mustard. Cover and cook until yam is tender and bottom of hash begins to brown, about 8 minutes. Sprinkle with pepper. Using spatula, turn hash over in portions and press to compact. Cook uncovered until golden, turning and pressing occasionally, about 10 minutes longer. Stir in chopped watercress until wilted, about 1 minute.

  3. 3

    Meanwhile, heat remaining 1 tablespoon oil in another large nonstick skillet over medium-high heat. Crack eggs into skillet and cook until whites are firm but yolks are still runny, about 3 minutes.

  4. 4

    Divide hash among 4 plates. Top with eggs. Garnish with watercress sprigs.

Vitamins & minerals

Amounts for 1 serving (316 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A709 μg
79%
Vitamin C15 mg
17%
Vitamin D2 μg
11%
Vitamin E3 mg
21%
Vitamin K53 μg
44%
Thiamine1 mg
53%
Riboflavin (B2)1 mg
46%
Niacin4 mg
24%
Vitamin B61 mg
49%
Folate (B9)58 μg
15%
Vitamin B121 μg
41%
Pantothenic acid2 mg
41%
Choline246 mg
45%

Minerals

NutrientAmount% Daily Value
Calcium111 mg
11%
Iron3 mg
33%
Potassium770 mg
16%
Magnesium61 mg
14%
Phosphorus373 mg
53%
Zinc3 mg
29%
Copper0.3 mg
28%
Manganese0.4 mg
18%
Selenium54 μg
98%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene6 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene7,399 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats18 g—
Phenylalanine1 g—
Polyunsaturated fats4 g—
Proline1 g—
Retinol92 μg—
Serine1 g—
Starch11 g—
Sucrose3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 498 calories

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

  • 95min
    Walking (3.5 mph)
  • 60min
    Cycling (moderate)
  • 42min
    Running (6 mph)
  • 70min
    Swimming laps

Common questions

How many calories are in Ham and Sweet Potato Hash with Fried Eggs?

One serving of Ham and Sweet Potato Hash with Fried Eggs (1 serving) has 498 calories, which works out to 158 calories per 100 g. That is about 25% of a 2,000-calorie day.

Are Ham and Sweet Potato Hash with Fried Eggs high in protein?

It provides a solid 28 g of protein per serving (56% of the 50 g daily value), but protein supplies only 23% 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 Sweet Potato Hash with Fried Eggs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 20% 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 Sweet Potato Hash with Fried Eggs?

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

How much sugar is in Ham and Sweet Potato Hash with Fried Eggs?

6.6 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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