⏱ 25 min totalHam, Egg, and Cheese Cupcake
Per 1 serving · 163 g · 6 ingredients
of a 2,000 cal day
- Protein20g28% of calories
- Carbs6.6g9% of calories
- Fat20g63% of calories
- ✓ Keto-friendly
At a glance
One serving of Ham, Egg, and Cheese Cupcake (163 g) has 278 calories, with 20 g of protein, 6.6 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (39% DV), riboflavin (b2) (35% DV) and Vitamin B6 (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 33% and 81% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Riboflavin (B2)35%
- Vitamin B626%
- Vitamin B1235%
- Pantothenic acid34%
- Choline36%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A14%
- Vitamin E11%
- Thiamine19%
- Niacin11%
- Folate (B9)18%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat33%
- Cholesterol81%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat oven to 400°F (200°C).
- 2
Place a slice of ham into each cup of a muffin tin. Fill the bottom with avocado slices and top with an egg.
- 3
Season with salt and pepper.
- 4
Bake for 15 minutes.
- 5
Sprinkle the tops with mozzarella cheese and bake for an additional 5 minutes.
Vitamins & minerals
Amounts for 1 serving (163 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 129 μg | 14% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 72 μg | 18% |
| Vitamin B12 | 1 μg | 35% |
| Pantothenic acid | 2 mg | 34% |
| Choline | 199 mg | 36% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 266 mg | 27% |
| Iron | 2 mg | 20% |
| Potassium | 427 mg | 9% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 311 mg | 44% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.3 mg | 11% |
| Selenium | 27 μg | 50% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 43 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 3 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 | 2 g | — |
| Proline | 1 g | — |
| Retinol | 125 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 278 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Ham, Egg, and Cheese Cupcake?
One serving of Ham, Egg, and Cheese Cupcake (1 serving) has 278 calories, which works out to 171 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Ham, Egg, and Cheese Cupcake high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 28% 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, Egg, and Cheese Cupcake keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 9% of calories.
How much sodium is in Ham, Egg, and Cheese Cupcake?
734 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Ham, Egg, and Cheese Cupcake?
0.9 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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