Randy Chandler
Eggs, cheese, and ham are all popular foods that are often included in meals throughout the day. They are also common ingredients in various dishes and recipes. When considering the nutritional value of foods, carbohydrates often steal the limelight. And all three of these foods have relatively low carbohydrate content. A large whole egg contains less than 1 gram of carbohydrates, while ham contains around 1 gram of carbohydrates per serving, and cheese typically has 1-2 grams of carbohydrates per ounce.
| Characteristics | Values |
|---|---|
| Calories | 196 (for an omelet with one egg, one slice of cheese, and a 3-oz slice of ham) or 347 (for a fast-food sandwich) |
| Macronutrient breakdown | 4% carbs, 43% fat, and 54% protein (omelet) or 36% carbs, 42% fat, and 22% protein (fast-food sandwich) |
| Daily Value | Good source of protein (34%), calcium (21%), and vitamin A (18%) |
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What You'll Learn
A large egg has less than 1 gram of carbohydrates
Eggs are a low-carb food, with a large egg containing less than 1 gram of carbohydrates. In fact, according to the National Agricultural Library, a large egg contains less than 0.5 grams of carbohydrates. This means that eggs make a negligible contribution to your daily carbohydrate requirements, which are roughly 180 to 260 grams per day on a 1,600-calorie diet.
Eggs are a good source of high-quality protein, with a large egg providing approximately 6 grams. They are also rich in several other nutrients, including calcium, phosphorus, potassium, and choline. Choline, in particular, supports memory and mood, while eggs are also a source of good fats that help lower LDL cholesterol and promote heart health.
While eggs have a minimal amount of carbohydrates, they can be paired with carb-rich foods to create a more complete meal. For example, scrambled eggs or omelets can be combined with high-carb vegetables like leafy greens, corn, shredded potatoes, or bell peppers. Alternatively, fried eggs can be served between slices of whole-wheat bread for a fiber-filled carbohydrate option.
It is worth noting that the carbohydrate content of eggs can vary slightly depending on their preparation method. For instance, frying eggs in butter or oil will add extra fat and calories to your meal. However, even when prepared with additional ingredients, eggs remain a low-carb option, making them suitable for those following a low-carbohydrate diet plan.
In summary, a large egg has less than 1 gram of carbohydrates, making it a low-carb food option that can be easily incorporated into a well-balanced diet.
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Ham is low in calories and high in protein
Ham is a popular food, often eaten as part of a sandwich or as a holiday meal. But is ham healthy? Well, it is low in calories and high in protein.
Ham is a good source of protein, with 14 grams per 3-ounce serving. It is also a complete protein, providing all nine essential amino acids. These amino acids help build proteins and play a critical role in metabolism, gene expression, and cell communication. Ham is also a good source of calcium, vitamin A, selenium, phosphorus, zinc, and potassium. Selenium is an essential nutrient that aids reproduction, DNA construction, and defence from infections. Phosphorus, zinc, and potassium help the body produce energy, fight infections, and maintain heart health.
Ham is also low in calories, with one serving (roughly 3 ounces of cured ham) containing about 100 calories. Sliced ham has a low-calorie density of 1.2. Gammon, the rear leg of the pig that is cured and sold raw, has about 123 calories per serving. Prosciutto, an Italian dry-cured ham, is even lower in calories, with one thin slice containing only 18 calories.
However, ham does have some drawbacks. It is high in sodium, with one serving providing up to 44% of the daily limit. It is also high in preservatives and the cooking methods used for ham, such as curing and smoking, result in higher concentrations of known carcinogens. Therefore, it is important to consume ham in moderation and to pair it with lower-sodium foods to balance its high sodium content.
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Cheese is a naturally high-fat, low-carb food
A ham, egg, and cheese sandwich contains 347 calories, with a macronutrient breakdown of 36% carbs, 42% fat, and 22% protein. While this is a good source of protein, calcium, and vitamin A, the fat content is notably high.
Cheese is a naturally high-fat food, and some types are especially so. For example, cheddar is higher in fat than other cheeses, and blue cheese is high in sodium, which can contribute to high blood pressure and heart disease. Cheese is also rich in essential nutrients, such as amino acids, protein, fatty acids, vitamins, and minerals. However, not all cheeses have the same nutritional benefits. For instance, cottage cheese is very low in calories and fat, and mozzarella is relatively low in fat and calories, making it a healthier cheese option.
Cheese is often included in the keto diet, a high-fat, moderate-protein, and low-carb diet. The keto diet is based on changing your body's biochemistry to induce weight loss, and cheese can help meet macronutrient goals. However, not all cheeses are equal in this regard. Goat cheese, for instance, contains zero carbs, making it an excellent keto option. Cheddar, Gouda, and blue cheese are also good choices, while cottage cheese and low-fat, processed varieties should be avoided. While cheese can add flavour and variety to keto meals, it is not unlimited on the keto diet due to its calorie and carb content, as well as its high saturated fat content.
Overall, cheese is a naturally high-fat food, and while some types are healthier than others, it is also a good source of various essential nutrients. When included in diets like keto, which emphasize high-fat and low-carb foods, certain types of cheese can be beneficial, but it's important to be mindful of portion sizes and overall nutritional needs.
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Blue cheese has 0.6g of carbohydrates per ounce
When considering the carbohydrate content of a ham, egg, and cheese sandwich, it is important to note that the carbs will vary depending on the type of cheese used. While a typical fast-food sandwich of this variety contains 347 calories with a macronutrient breakdown of 36% carbs, the specific carbohydrate contribution of each ingredient may differ slightly.
Blue cheese, for example, is a variety that stands out for its distinct flavour and aroma, often used to enhance salads, pasta dishes, or simply enjoyed on its own. In terms of nutrition, blue cheese offers a unique profile. Specifically, an ounce of blue cheese contains approximately 0.6 grams of carbohydrates, contributing to a small portion of the total macronutrient composition.
The carbohydrate content of blue cheese is relatively low compared to its fat and protein content. In an ounce of blue cheese, carbohydrates make up only about 3% of the total macronutrient intake, while fat constitutes 73% and protein accounts for 24%. This equates to 0.7 grams of total carbs and 100 calories in an ounce of blue cheese, making it a food with a relatively high calorie density.
The slight variation in carbohydrate content, ranging from 0.6 grams to 0.7 grams per ounce, can be attributed to differences in brands, styles, and serving sizes. Nevertheless, blue cheese is generally known for its pungent flavour and distinctive appearance, often featuring veining or spots caused by the introduction of specific mould cultures during the cheesemaking process.
In conclusion, while a ham, egg, and cheese sandwich typically provides a substantial amount of carbohydrates, the specific type of cheese used can significantly impact the overall carb count. Blue cheese, with its characteristic flavour and nutritional profile, contributes a modest 0.6 grams of carbohydrates per ounce, making it a worthwhile consideration for those monitoring their carbohydrate intake while still enjoying the indulgent taste.
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A thin slice of baked ham has 0.2g of carbohydrates
When it comes to the carbohydrate content of a combination of egg, cheese, and ham, it is important to consider the proportions and types of each ingredient, as well as any additional components or cooking methods involved. While I could not find specific information about the carbohydrate content of a thin slice of baked ham being 0.2g, I can provide some insights into the carbohydrate content of similar dishes.
Firstly, let's consider an egg, cheese, and ham omelet. According to one source, a serving of this dish, which includes one egg, one slice of American cheese, and a 3-ounce ham slice, contains approximately 4% carbohydrates. This equates to around 7.84 grams of carbohydrates per serving, assuming a 2000-calorie diet. This option provides a substantial amount of protein and fat as well.
On the other hand, a ham, egg, and cheese sandwich from a fast-food restaurant may offer a different nutritional profile. While the exact carbohydrate content is not specified, it is mentioned that 36% of the sandwich's macronutrients come from carbohydrates. This suggests a higher carbohydrate contribution compared to the aforementioned omelet. It is worth noting that this sandwich also provides a good amount of protein, calcium, and vitamin A.
It is important to remember that the carbohydrate content of any dish can vary depending on the specific ingredients and cooking methods used. For instance, the type of bread used in a sandwich or the addition of other vegetables or condiments can significantly impact the overall carbohydrate count. Similarly, the thickness and curing process of the ham can also influence its carbohydrate content.
In summary, while the exact carbohydrate value of a thin slice of baked ham may differ, understanding the carbohydrate contributions of egg, cheese, and ham combinations can help guide dietary choices. It is always advisable to refer to specific product labels, consult reliable nutritional databases, or seek professional dietary advice to ensure accuracy and make informed decisions regarding your dietary intake.
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Frequently asked questions
A ham, egg, and cheese sandwich contains 36% carbs, which equates to around 125 grams of carbohydrates.
Yes, an egg, cheese, and ham omelette contains only 4% carbs, which is around 8 grams of carbohydrates.
This sandwich also provides a good source of protein (34% of your Daily Value), calcium (21%), and vitamin A (18%).
