Ham & Egg Fried Rice
1 serving of ham & egg fried rice contains 421 Calories. The macronutrient breakdown is 51% carbs, 18% fat, and 31% protein. This is a good source of protein (58% of your Daily Value), fiber (14% of your Daily Value), and potassium (9% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Cook rice: combine one part rice to around 2 parts water. Bring to boil, reduce heat to low and cover, cooking until rice is tender..
- Heat the olive oil in a pan and add the cooked rice. Scramble the egg whites and whole egg together in a bowl and add to rice. Mix well.
- Add your favorite mixed vegetables.
- Cook until heated all the way through. Optional: add a little soy sauce if it's too dry, or some chicken to make it a full meal.
Nutrition Facts
For 1 serving of ham & egg fried rice (448g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 421 | |
| Fats | 8g | 11% |
| Saturated fats | 3g | 14% |
| Trans fats | 0g | |
| Cholesterol | 221mg | 74% |
| Sodium | 1403mg | 61% |
| Carbs | 54g | 20% |
| Net carbs | 50g | |
| Fiber | 4g | 14% |
| Sugar | 1g | |
| Protein | 32g | |
| Calcium | 62mg | 6% |
| Iron | 2mg | 29% |
| Potassium | 438mg | 9% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 149mg | 27% |
| Copper | 0.1mg | 15% |
| Fluoride | 1μg | |
| Folate (B9) | 57μg | 14% |
| Lycopene | 0μg | |
| Magnesium | 43mg | 10% |
| Manganese | 0.3mg | 12% |
| Niacin | 2mg | 10% |
| Pantothenic acid | 1mg | 22% |
| Phosphorus | 180mg | 26% |
| Retinol | 80μg | |
| Riboflavin (B2) | 1mg | 52% |
| Selenium | 32μg | 58% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 11% |
| Vitamin A IU | 5348IU | |
| Vitamin A | 334μg | 37% |
| Vitamin B12 | 1μg | 24% |
| Vitamin B6 | 0.2mg | 14% |
| Vitamin C | 31mg | 35% |
| Vitamin D IU | 41IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 4% |
| Vitamin K | 0.1μg | 0.1% |
| Zinc | 1mg | 11% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0g | |
| Glucose | 3g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 14% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.4g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
Similar Foods
Cauliflower Chicken Fried Rice http://www.joyfulhealthyeats.com/15-minute-cauliflower-chicken-fried-rice/
