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Ham, Egg, and Spinach Roll-Ups⏱ 10 min total
Recipes

Ham, Egg, and Spinach Roll-Ups

Per 1 serving · 215 g · 5 ingredients

Calories
235
12%
of a 2,000 cal day
  • Protein
    18g
    32% of calories
  • Carbs
    5g
    9% of calories
  • Fat
    16g
    60% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Ham, Egg, and Spinach Roll-Ups (215 g) has 235 calories, with 18 g of protein, 5 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (37% DV), Vitamin A (32% DV) and Vitamin K (97% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 21%, 22% and 129% of the daily value.

Per 100 g
109cal
low energy density
Protein per 100 cal
7.8g
Net carbs
3g
carbs minus fiber
Fiber
1.6g
2.1 g sugar

High in

20%+ of the daily value

  • Protein37%
  • Vitamin A32%
  • Vitamin K97%
  • Thiamine22%
  • Riboflavin (B2)43%
  • Vitamin B627%

Good source of

10–19% of the daily value

  • Vitamin C18%
  • Vitamin D15%
  • Vitamin E16%
  • Potassium10%
  • Magnesium10%
  • Zinc17%

Watch

20%+ of the daily value

  • Sodium21%
  • Saturated fat22%
  • Cholesterol129%

Ingredients

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

Directions

Prep 1 minCook 9 min
  1. 1

    Core and dice tomato.

  2. 2

    Place a skillet over medium-high heat and add olive oil. Add spinach and cook briefly until wilted, about 1 minute.

  3. 3

    Beat egg in a small bowl, then add to pan with spinach and stir gently until starting to set. When nearly set, add tomato and remove from heat.

  4. 4

    Add egg mixture into the center of ham and roll up. Place back in the pan for 30 seconds on each side, until ham is lightly browned. Remove from pan and serve.

Vitamins & minerals

Amounts for 1 serving (215 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A291 μg
32%
Vitamin C16 mg
18%
Vitamin D2 μg
15%
Vitamin E2 mg
16%
Vitamin K116 μg
97%
Thiamine0.3 mg
22%
Riboflavin (B2)1 mg
43%
Niacin1 mg
9%
Vitamin B60.3 mg
27%
Folate (B9)102 μg
25%
Vitamin B121 μg
41%
Pantothenic acid2 mg
35%
Choline325 mg
59%

Minerals

NutrientAmount% Daily Value
Calcium91 mg
9%
Iron3 mg
35%
Potassium490 mg
10%
Magnesium43 mg
10%
Phosphorus267 mg
38%
Zinc2 mg
17%
Copper0.2 mg
17%
Manganese0.4 mg
19%
Selenium37 μg
67%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene62 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,542 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene1,582 μg—
Lysine1 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol160 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 62 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 235 calories

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

  • 45min
    Walking (3.5 mph)
  • 28min
    Cycling (moderate)
  • 20min
    Running (6 mph)
  • 33min
    Swimming laps

Common questions

How many calories are in Ham, Egg, and Spinach Roll-Ups?

One serving of Ham, Egg, and Spinach Roll-Ups (1 serving) has 235 calories, which works out to 109 calories per 100 g. That is about 12% of a 2,000-calorie day.

Are Ham, Egg, and Spinach Roll-Ups high in protein?

Yes. It has 18 g of protein per serving, and 32% of its calories come from protein (7.8 g of protein per 100 calories).

Are Ham, Egg, and Spinach Roll-Ups 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 Spinach Roll-Ups?

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

How much sugar is in Ham, Egg, and Spinach Roll-Ups?

2.1 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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