⏱ 3 min totalMicrowave Ham Egg Cup
Per 1 serving · 3 ingredients
of a 2,000 cal day
- Protein17g31% of calories
- Carbs1.8g3% of calories
- Fat16g66% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Microwave Ham Egg Cup has 222 calories, with 17 g of protein, 1.8 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (34% DV), riboflavin (b2) (28% DV) and Vitamin B12 (32% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 24%, 38% and 69% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Riboflavin (B2)28%
- Vitamin B1232%
- Choline29%
- Calcium22%
- Phosphorus37%
Good source of
10–19% of the daily value
- Vitamin A16%
- Thiamine18%
- Vitamin B613%
- Pantothenic acid18%
- Iron14%
- Zinc17%
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat38%
- Cholesterol69%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Line the bottom of a ramekin or similar microwave save container with ham slice, folding in half if needed.
- 2
Pour egg over ham and sprinkle with cheese.
- 3
Microwave on high for 30 seconds and stir. Microwave again until egg is almost set, about 15 to 30 seconds more. Serve immediately.
- 4
Note: Egg may be added whole or beaten first, depending on your preference.
Vitamins & minerals
Amounts for 1 serving. Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 144 μg | 16% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 30 μg | 7% |
| Vitamin B12 | 1 μg | 32% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 157 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 220 mg | 22% |
| Iron | 1 mg | 14% |
| Potassium | 162 mg | 3% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 262 mg | 37% |
| Zinc | 2 mg | 17% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.2 mg | 8% |
| 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 | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 24 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 142 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 222 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Microwave Ham Egg Cup?
One serving of Microwave Ham Egg Cup (1 serving) has 222 calories. That is about 11% of a 2,000-calorie day.
Is Microwave Ham Egg Cup high in protein?
Yes. It has 17 g of protein per serving, and 31% of its calories come from protein (7.6 g of protein per 100 calories).
Is Microwave Ham Egg Cup keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Microwave Ham Egg Cup?
563 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Microwave Ham Egg Cup?
0.2 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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