The Complete Breakdown: Calories in 2 Ounces of Ham and 1 Fried Egg

Ham and eggs is a beloved breakfast combo, but have you ever wondered just how many calories are in a serving of ham and fried egg? When trying to manage your diet, it helps to know the nutrition facts of your favorite foods.

Below you’ll find a detailed overview of the calories and macros in 2 ounces of sliced ham paired with a large fried egg. Read on to learn how this protein-packed breakfast stacks up so you can enjoy it as part of a balanced diet.

An Overview of Ham and Fried Eggs

Salty, smoky sliced ham and rich, fluffy fried eggs are a match made in breakfast heaven. The contrast of textures and flavors is what makes this combination so crave-worthy.

Ham is most often enjoyed thinly sliced and provides a subtle salty, smoky flavor. Opting for leaner cuts helps keep the fat and calories down. Fried eggs offer a creamier, more indulgent texture and taste compared to scrambled or poached. The runny yolk also provides added richness when it mixes with the ham.

Serving sliced ham with a fried egg makes for a satisfying protein-focused breakfast. It provides a nutritious energy boost to start your day. When assembling this breakfast, don’t forget to add toast or an English muffin to soak up the delicious egg yolk!

Nutrition Facts for 2 Ounces of Ham and 1 Large Fried Egg

The nutrition info for 2 ounces of lean sliced ham and 1 large fried egg cooked in a small amount of oil or butter is:

• Calories: 183
• Fat: 12g
• Carbs: 2g
• Protein: 16g

As you can see this makes for a relatively low-carb high-protein breakfast. The majority of calories come from protein at 16g, or 32% of the Recommended Daily Value.

The fat content from the egg yolk provides important nutrition and flavor at 12g total fat The ham also contributes a significant amount of sodium at 35% of the Daily Value

Overall the calorie total is moderate at just 183 calories for a satisfying portion This makes it a smart breakfast choice if you’re watching your overall calorie intake

Tips for Enjoying Ham and Eggs While Managing Calories

Here are some tips to enjoy the ham and egg combo while keeping calories in check:

• Stick to a single egg and 2 oz portion of ham – splitting adds extra calories
• Choose leaner ham options like 96% fat-free versus regular deli ham
• Opt for cooking methods like poaching or pan-frying in nonstick pans over deep frying
• Use cooking sprays/minimal oils and blot cooked egg to minimize added fats
• Go for whole grain English muffins over biscuits to add fiber and nutrients
• Add veggie fillers like tomatoes, spinach, and bell peppers
• Skip fatty additions like cheese, bacon, and sausage for occasional treats
• Pair your ham and egg with fruit, yogurt, and whole grain cereal or oatmeal

The Takeaway on Ham and Egg Nutrition

When eating a diet-conscious breakfast, the classic ham and egg duo is a tasty and protein-packed choice. A serving of 2 ounces of lean ham and 1 large fried egg contains about 183 calories and 16 grams of satisfying protein. Balance out your breakfast plate with fruit, veggies, and whole grains to support overall good nutrition. With smart preparation methods and portion control, you can feel good enjoying this favorite morning meal.