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Spinach, Ham, and Egg Breakfast Muffins⏱ 30 min total
Recipes

Spinach, Ham, and Egg Breakfast Muffins

Per 1 serving · 46 g · 5 ingredients

Calories
70
4%
of a 2,000 cal day
  • Protein
    5.7g
    33% of calories
  • Carbs
    0.9g
    5% of calories
  • Fat
    4.8g
    62% of calories
Portion
  • ✓ Keto-friendly
  • ✓ Sugar free

At a glance

One serving of Spinach, Ham, and Egg Breakfast Muffins (46 g) has 70 calories, with 5.7 g of protein, 0.9 g of carbohydrates and 4.8 g of fat. Most of its energy comes from fat (62% of calories). Keep an eye on cholesterol, which provides 34% of the daily value.

Per 100 g
152cal
medium energy density
Protein per 100 cal
8.1g
Net carbs
1g
carbs minus fiber
Fiber
0.2g
0.3 g sugar

High in

20%+ of the daily value

Nothing notable

Good source of

10–19% of the daily value

  • Riboflavin (B2)12%
  • Vitamin B1212%
  • Choline15%
  • Phosphorus13%
  • Selenium19%

Watch

20%+ of the daily value

  • Cholesterol34%

Ingredients

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

Directions

Prep 10 minCook 20 min
  1. 1

    Preheat oven to 350 degrees F.

  2. 2

    Whisk eggs.

  3. 3

    Chop up ham, tomato, and spinach.

  4. 4

    Add egg and chopped ingredients to a well sprayed muffin tin.

  5. 5

    Add grated cheese ontop.

  6. 6

    Bake for about 20 minutes or until eggs are set. Enjoy!

Vitamins & minerals

Amounts for 1 serving (46 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A63 μg
7%
Vitamin C2 mg
2%
Vitamin D1 μg
4%
Vitamin E0.4 mg
2%
Vitamin K7 μg
6%
Thiamine0.1 mg
5%
Riboflavin (B2)0.2 mg
12%
Niacin0.3 mg
2%
Vitamin B60.1 mg
6%
Folate (B9)17 μg
4%
Vitamin B120.3 μg
12%
Pantothenic acid0.4 mg
9%
Choline81 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium54 mg
5%
Iron1 mg
7%
Potassium84 mg
2%
Magnesium8 mg
2%
Phosphorus88 mg
13%
Zinc1 mg
6%
Copper0 mg
4%
Manganese0.1 mg
3%
Selenium11 μg
19%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene8 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene109 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine0.5 g—
Lycopene198 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.3 g—
Polyunsaturated fats1 g—
Proline0.3 g—
Retinol54 μg—
Serine0.3 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60.4 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 70 calories

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

  • 13min
    Walking (3.5 mph)
  • 8min
    Cycling (moderate)
  • 6min
    Running (6 mph)
  • 10min
    Swimming laps

Common questions

How many calories are in Spinach, Ham, and Egg Breakfast Muffins?

One serving of Spinach, Ham, and Egg Breakfast Muffins (1 serving) has 70 calories, which works out to 152 calories per 100 g. That is about 3.5% of a 2,000-calorie day.

Are Spinach, Ham, and Egg Breakfast Muffins high in protein?

Not especially. It has 5.7 g of protein per serving, and protein supplies 33% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Spinach, Ham, and Egg Breakfast Muffins keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 5% of calories.

How much sodium is in Spinach, Ham, and Egg Breakfast Muffins?

151 mg per serving.

How much sugar is in Spinach, Ham, and Egg Breakfast Muffins?

0.3 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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