Frederic Melton
Calzones are a versatile dish that can be baked or fried and stuffed with meat, vegetables, and cheese. They originated in Naples, Italy, in the 18th century and are often sold by Italian street vendors and at lunch counters. A ham and cheese calzone is a popular variety, and its calories can range from 341 to 640, depending on the ingredients used and portion size. For example, a recipe that includes pizza dough, mozzarella, pepperoni, ham, and Parmesan cheese can result in a calzone with 341 calories per serving. On the other hand, a calzone made with pizza dough, mozzarella, goat cheese, and prosciutto can contain up to 601 calories per serving.
| Characteristics | Values |
|---|---|
| Calories | 341-640 |
| Fat | 19-20g |
| Saturated Fat | 8-9g |
| Cholesterol | 65-66mg |
| Sodium | 1087mg |
| Carbohydrates | 20-61g |
| Sugar | 4g |
| Protein | 21-37g |
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What You'll Learn
Calories vary based on ingredients
The calorie count of a ham and cheese calzone varies depending on the ingredients used and the quantities. Calzones are typically made with pizza dough, meat, vegetables, and cheese, and then baked or fried.
A calzone made with pizza dough, pepperoni, ham, mozzarella, and Parmesan cheese can contain approximately 341 calories per piece. However, if you use different types of meat, such as prosciutto or salami, or add additional ingredients like goat cheese or mustard, the calorie count can increase. For example, a calzone made with 13.8 ounces of pizza dough, 2 cups of mozzarella, 3.5 ounces of goat cheese, and 2 ounces of prosciutto can contain up to 601 calories per serving.
The quantity of ingredients also plays a significant role in determining the calorie count. A larger calzone made with 14 ounces of dough, 4 ounces of provolone, and 8 ounces of ham can have 459 calories per serving. On the other hand, a smaller calzone made with 10 ounces of pizza dough, marinara sauce, 1 ounce of pepperoni, and 1 cup each of mozzarella and part-skim ricotta can result in a dish with 425 calories per serving.
Vegetarian calzones can sometimes be lower in calories than meat-based ones, but this depends on the amount and type of cheese used. A vegetarian calzone loaded with cheese, such as one made with 13.8 ounces of dough, mushrooms, baby spinach, 1/4 cup of whole milk ricotta, 5 tablespoons of Parmesan, and 1 1/2 cups of Fontina, can have 522 calories per serving. However, a vegetarian calzone with moderate cheese amounts, such as one made with 10 ounces of pizza dough, spinach, marinara sauce, spices, and 1 cup each of mozzarella and part-skim ricotta, can have only 400 calories per serving.
Overall, the calorie count of a ham and cheese calzone can vary significantly depending on the specific ingredients and their quantities. The type of meat, the amount and variety of cheese, the use of vegetables, and the size of the calzone all contribute to the final calorie count.
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Ham and cheese calzone recipes
The calorie count of a ham and cheese calzone varies depending on the ingredients used and the size of the calzone. On average, a calzone can contain anywhere from 341 to 601 calories per serving. To reduce the calorie count, consider using leaner meats, less cheese, and whole-wheat dough.
Chef John's Ham and Cheese Calzones
This recipe uses a canned pizza dough that is versatile and easy to work with. For the filling, you can use a combination of prosciutto, smoked ham, ricotta, and mozzarella cheese. You can also experiment with other fillings such as pepperoni, salami, shredded mozzarella, and mushrooms.
To make the calzones, divide the dough into two equal parts. On one half, layer the fillings, leaving the edges clear. Brush the edges with an egg wash, then fold the other half of the dough over the fillings and seal the edges. Bake in a preheated oven at 475°F for 7-10 minutes or until golden brown.
Olivia's Ham and Cheese Calzone
This recipe uses Smithfield® Anytime Favorites™ Diced Ham, which is cured, gluten-free, and 95% fat-free. For the cheese, a combination of mozzarella and ricotta is recommended. To make the calzones, preheat the oven to 500°F. Divide the pizza dough into four equal parts and roll each piece into a 1/4-inch thick circle, about 6 inches in diameter.
Add a layer of mozzarella, diced ham, diced tomatoes, and a sprinkle of oregano to the lower part of the circle, leaving a 1-inch space around the edges for sealing. Fold the top half of the dough over the toppings and seal the edges, creating a half-moon shape. Bake in the oven for about 15 minutes or until browned.
Variations and Tips
When making ham and cheese calzones, you can experiment with different types of cheese, such as provolone, parmesan, or fontina. You can also add additional fillings like pepperoni, salami, bacon, or vegetables. If you want to reduce the calorie count, consider using leaner meats, low-fat cheese, and whole-wheat dough.
Remember to serve your calzones with a side of warm pizza sauce for dipping! You can also offer a side salad, such as a simple green salad, Caesar salad, or an Italian salad. Enjoy your homemade ham and cheese calzones!
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Nutritional value
The nutritional value of a ham and cheese calzone depends on the ingredients and their quantities used in its preparation. Calzones are typically made with pizza dough, meat, vegetables, and cheese, and can be baked or fried.
A ham and cheese calzone made with 14 ounces of dough, 4 ounces of provolone cheese, 8 ounces of ham, and a little coarse-grain mustard contains 459 calories per serving. The same calzone made without the mustard but with the addition of pepperoni contains 640 calories.
Using 13.8 ounces of pizza dough, 2 cups of mozzarella, 3.5 ounces of goat cheese, and 2 ounces of prosciutto as the primary ingredients will result in a calzone with 601 calories per serving.
A calzone can also be made with 10 ounces of pizza dough, marinara sauce, an ounce of pepperoni, and a cup each of mozzarella and part-skim ricotta, totalling 425 calories per serving.
To reduce the calorie content of a calzone, one can use leaner meats in smaller quantities or opt for a vegetarian option with plenty of vegetables. Using low-fat cheese and whole-wheat dough can also help lower the calorie count.
In addition to calories, other nutritional considerations for a ham and cheese calzone include its carbohydrate, protein, and fat content. For example, a calzone made with pizza dough, ham, mozzarella, and parmesan can contain approximately 20 grams of carbohydrates, 21 grams of protein, and 20 grams of fat.
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Calorie burning activities
The calorie content of a ham and cheese calzone varies depending on its ingredients and size. For example, a calzone made with 14 ounces of dough, 4 ounces of provolone, 8 ounces of ham, and a little coarse-grain mustard contains 459 calories per serving or 1,836 calories for the entire calzone. On the other hand, a calzone with different ingredients, such as 13.8 ounces of pizza dough, 2 cups of mozzarella, 3.5 ounces of goat cheese, and 2 ounces of prosciutto, has 601 calories per serving or 2,404 calories in total.
Now, to burn off those calories, here are some calorie-burning activities to consider:
Walking
Walking is an underrated form of exercise that can effectively burn calories. The number of calories burned depends on your pace and body weight. For example, a 155-pound person burns 133 calories by walking for 30 minutes at a pace of 3.5 miles per hour. Increasing the pace to 4 mph (15-minute miles) can burn 340 calories per hour. Setting a daily step goal or targeting a specific walking duration per week is an excellent way to enhance your overall calorie expenditure.
Running
Running is a more intense form of walking and, thus, burns more calories. The number of calories burned will depend on your pace and body weight. For example, running at a pace of 4 mph (15-minute miles) burns approximately 340 calories per hour for a 150-pound person.
Swimming
Swimming is an excellent full-body cardio workout that provides a low-impact option for those seeking to reduce joint strain. The buoyancy of the water reduces the weight burden on your body, while the water's resistance offers additional muscle-building benefits compared to other cardio exercises.
Jumping Rope
Jumping rope is a simple yet highly effective way to burn calories. It can quickly become a form of high-intensity interval training (HIIT), torching calories and improving your cardiovascular health. For a 155-pound person, slow rope-jumping burns 150 calories in 16 minutes, while increasing the speed and intensity can burn the same amount in just 10 minutes.
Rowing
Using a rowing machine or rowing on water is another full-body workout that combines cardio and strength-training benefits while remaining low-impact. Rowing is an efficient way to increase calorie expenditure while strengthening your back, arms, and legs.
Housework and Gardening
Housework and gardening are not just chores; they are constructive workouts that offer physical and mental health benefits. Heavy cleaning, such as window washing or car washing, burns approximately 162 calories per half-hour for a 155-pound person. Gardening can help reduce stress, improve mood, support mental well-being, and potentially enhance your overall physical health.
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Calzone serving size
For example, a calzone made with 13.8 ounces of pizza dough, 2 cups of mozzarella, 3.5 ounces of goat cheese, and 2 ounces of prosciutto contains 601 calories per serving, or 2,404 calories for the entire calzone. On the other hand, a calzone made with 14 ounces of dough, 4 ounces of provolone, 8 ounces of ham, and a small amount of coarse-grain mustard contains 459 calories per serving or 1,836 calories for the whole calzone.
Vegetarian calzones may have fewer calories than meat calzones, but only if they are not loaded with cheese. For example, a calzone made with 13.8 ounces of dough, mushrooms, baby spinach, spices, 1/4 cup of whole milk ricotta, 5 tablespoons of Parmesan, and 1 1/2 cups of Fontina has 522 calories per serving or 2,088 calories per calzone. However, a calzone made with 10 ounces of pizza dough, spinach, marinara sauce, spices, and a cup each of mozzarella and part-skim ricotta contains only 400 calories per serving or 1,600 per calzone.
The size of the calzone can also affect the baking time. Larger calzones may need to be baked for longer, while smaller calzones may be done in a shorter amount of time. Additionally, the number of servings per calzone can vary depending on the size. For example, one recipe for an easy calzone makes eight servings, while another recipe for a larger calzone may only yield one or two servings.
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Frequently asked questions
A ham and cheese calzone can contain anywhere between 341 and 640 calories.
The calorie count of a calzone depends on the ingredients used and their quantities. For example, calzones made with more dough, meat, and cheese tend to have more calories.
Yes, using leaner meats, reducing the amount of meat, opting for low-fat cheese, and choosing whole-wheat dough are some ways to lower the calorie count of a calzone.
Ham is the most commonly used meat in a calzone, but other options include salami, pepperoni, and prosciutto.
Mozzarella and Parmesan are the most commonly used cheeses in a calzone, but other options include ricotta, provolone, and Fontina.
