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⏱ 62 min total

Meat Bagel

Name: Meat Bagel
Prep time: 15 min
Cook time: 47 min
Total time: 62 min
Yield: 1 serving
Ingredients: ³⁄₁₆ medium Onion; ³⁄₁₆ tbsp Butter; ⅓ lb Cured ham; ⅓ extra large Egg; ⅛ cup Tomato sauce; ³⁄₁₆ tsp Paprika; ³⁄₁₆ tsp Salt; ³⁄₁₆ tsp Black pepper

Per 1 serving · 219 g · 8 ingredients

Calories

319

16%
of a 2,000 cal day

Protein
37g
47% of calories
Carbs
4.2g
5% of calories
Fat
16g
47% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Meat Bagel (219 g) has 319 calories, with 37 g of protein, 4.2 g of carbohydrates and 16 g of fat. Most of its energy comes from protein (47% of calories). It is high in protein (73% DV), thiamine (91% DV) and riboflavin (b2) (44% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 82%, 30% and 54% of the daily value.

Per 100 g

146cal

low energy density

Protein per 100 cal

12g

Net carbs

carbs minus fiber

Fiber

0.9g

1.8 g sugar

High in

20%+ of the daily value

Protein73%
Thiamine91%
Riboflavin (B2)44%
Niacin56%
Vitamin B644%
Vitamin B1251%

Good source of

10–19% of the daily value

Vitamin D11%
Potassium16%
Magnesium10%

Watch

20%+ of the daily value

Sodium82%
Saturated fat30%
Cholesterol54%

Ingredients

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

Directions

Prep 15 minCook 47 min

1
Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper.
2
Melt the butter in a sauté pan over medium heat. Add the onions and cook, stirring, until translucent, 5–7 minutes; let cool slightly.
3
Finely chop the cured ham so it binds well. In a large bowl, combine the chopped ham, eggs, tomato sauce, paprika, salt, pepper, and the cooked onions; mix until the seasonings are evenly distributed.
4
Divide the mixture into 6 portions. With damp hands, roll each portion into a ball, press a hole in the center, and flatten slightly to resemble a bagel.
5
Arrange the shaped pieces on the prepared baking sheet, leaving space between them.
6
Bake until set, lightly browned, and the center reaches about 160°F (the eggs will be fully cooked), about 40 minutes.
7
Cool slightly. Slice horizontally like a bagel and use as desired.

Vitamins & minerals

Amounts for 1 serving (219 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	61 μg	7%
Vitamin C	3 mg	4%
Vitamin D	2 μg	11%
Vitamin E	1 mg	8%
Vitamin K	2 μg	2%
Thiamine	1 mg	91%
Riboflavin (B2)	1 mg	44%
Niacin	9 mg	56%
Vitamin B6	1 mg	44%
Folate (B9)	20 μg	5%
Vitamin B12	1 μg	51%
Pantothenic acid	0.4 mg	8%
Choline	191 mg	35%

Minerals

Nutrient	Amount	% Daily Value
Calcium	34 mg	3%
Iron	3 mg	35%
Potassium	730 mg	16%
Magnesium	41 mg	10%
Phosphorus	452 mg	65%
Zinc	4 mg	38%
Copper	0.2 mg	27%
Manganese	0.1 mg	4%
Selenium	35 μg	65%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2 μg	—
Arginine	0.2 g	—
Aspartic acid	0.3 g	—
Beta carotene	167 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	10 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	3,783 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	2 g	—
Proline	0.1 g	—
Retinol	46 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.3 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 319 calories

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

61min
Walking (3.5 mph)
38min
Cycling (moderate)
27min
Running (6 mph)
45min
Swimming laps

Common questions

How many calories are in Meat Bagel?

One serving of Meat Bagel (1 serving) has 319 calories, which works out to 146 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Meat Bagel high in protein?

Yes. It has 37 g of protein per serving, and 47% of its calories come from protein (12 g of protein per 100 calories).

Is Meat Bagel keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 5% of calories.

How much sodium is in Meat Bagel?

1882 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Meat Bagel?

1.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (219 g)

Calories319

% Daily Value*

Total fat 16g	21%
Saturated fat 6g	30%
Trans fat 0.1g
Cholesterol 162mg	54%
Sodium 1,882mg	82%
Total carbohydrate 4.2g	2%
Dietary fiber 0.9g	3%
Total sugars 1.8g
Protein 37g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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