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Nutritional Facts: South Beach Diet Cheesy Ham Omelet

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 (100g)
eggs
2 tablespoons (30g)
nonfat milk
3 slices (0g)
ham
1 teaspoon (2g)
green onions
1 dash (3g)
black pepper
1/4 cup (0g)
reduced-fat cheddar cheese
Total 1 serving
Alanine (g) 0.7 0.0 n/a 0.0 0.0 n/a 1 0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Arginine (g) 0.8 0.0 n/a 0.0 0.0 n/a 1 0
Ash (g) 1.1 0.2 n/a 0.0 0.1 n/a 1 1
Aspartic acid (g) 1.3 0.1 n/a 0.0 0.0 n/a 1 1
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Calcium (mg) 56.0 36.6 n/a 1.4 12.8 n/a 107 53
Calories 143.0 10.2 n/a 0.6 7.3 n/a 161 81
Calories (kj) 599.0 42.6 n/a 2.7 30.5 n/a 675 337
Carbohydrates (g) 0.7 1.5 n/a 0.1 1.9 n/a 4 2
Cholesterol (mg) 372.0 0.6 n/a 0.0 0.0 n/a 373 186
Copper (mg) 0.1 0.0 n/a 0.0 0.0 n/a 0 0
Cystine (g) 0.3 0.0 n/a n/a 0.0 n/a 0 0
Dietary Fiber (g) 0.0 0.0 n/a 0.1 0.7 n/a 1 0
Folate (mcg) 47.0 1.5 n/a 1.3 0.5 n/a 50 25
Folate, DFE (mcg) 47.0 1.5 n/a 1.3 0.5 n/a 50 25
Folate, food (mcg) 47.0 1.5 n/a 1.3 0.5 n/a 50 25
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Fructose (g) 0.0 0.0 n/a n/a 0.0 n/a 0 0
Galactose (g) 0.0 0.0 n/a n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 0.4 0.0 n/a n/a 0.0 n/a 0 0
Glutamic acid (g) 1.7 0.2 n/a 0.0 0.0 n/a 2 1
Glycine (g) 0.4 0.0 n/a 0.0 0.0 n/a 0 0
Histidine (g) 0.3 0.0 n/a 0.0 0.0 n/a 0 0
Hydroxyproline n/a 0.0 n/a n/a 0.0 n/a 0 0
Iron (mg) 1.8 0.0 n/a 0.0 0.3 n/a 2 1
Isoleucine (g) 0.7 0.0 n/a 0.0 0.0 n/a 1 0
Lactose (g) 0.0 1.5 n/a n/a 0.0 n/a 2 1
Leucine (g) 1.1 0.1 n/a 0.0 0.0 n/a 1 1
Lysine (g) 0.9 0.1 n/a 0.0 0.0 n/a 1 0
Magnesium (mg) 12.0 3.3 n/a 0.4 5.0 n/a 21 10
Maltose (g) 0.0 0.0 n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.0 0.0 n/a 0.0 0.4 n/a 0 0
Methionine (g) 0.4 0.0 n/a 0.0 0.0 n/a 0 0
Monounsaturated Fat (g) 3.7 0.0 n/a 0.0 0.0 n/a 4 2
Niacin (mg) 0.1 0.0 n/a 0.0 0.0 n/a 0 0
Pantothenic acid (mg) 1.5 0.1 n/a 0.0 0.0 n/a 2 1
Phenylalanine (g) 0.7 0.0 n/a 0.0 0.0 n/a 1 0
Phosphorus (mg) 198.0 30.3 n/a 0.7 4.6 n/a 234 117
Phytosterols n/a n/a n/a n/a 2.7 n/a 3 1
Polyunsaturated Fat (g) 1.9 0.0 n/a 0.0 0.0 n/a 2 1
Potassium (mg) 138.0 46.8 n/a 5.5 38.5 n/a 229 114
Proline (g) 0.5 0.1 n/a 0.0 0.0 n/a 1 0
Protein (g) 12.6 1.0 n/a 0.0 0.3 n/a 14 7
Retinol (mcg) 160.0 0.3 n/a 0.0 0.0 n/a 160 80
Riboflavin (mg) 0.5 0.1 n/a 0.0 0.0 n/a 1 0
Saturated Fat (g) 3.1 0.0 n/a 0.0 0.0 n/a 3 2
Selenium (mcg) 30.7 0.9 n/a 0.0 0.1 n/a 32 16
Serine (g) 1.0 0.1 n/a 0.0 0.0 n/a 1 1
Sodium (mg) 142.0 12.6 n/a 0.3 0.6 n/a 156 78
Sucrose (g) 0.0 0.0 n/a n/a 0.0 n/a 0 0
Sugar (g) 0.4 1.5 n/a 0.0 0.0 n/a 2 1
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Threonine (g) 0.6 0.0 n/a 0.0 0.0 n/a 1 0
Tocopherol, alpha (mg) 1.1 0.0 n/a 0.0 0.0 n/a 1 1
Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.1 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.5 0.0 n/a n/a 0.2 n/a 1 0
Total Fat (g) 9.5 0.0 n/a 0.0 0.1 n/a 10 5
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a 0.0 n/a 0 0
TransFatty acids (g) 0.0 n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.2 0.0 n/a 0.0 0.0 n/a 0 0
Tyrosine (g) 0.5 0.0 n/a 0.0 0.0 n/a 1 0
Valine (g) 0.9 0.1 n/a 0.0 0.0 n/a 1 0
Vitamin A, IU (IU) 540.0 4.5 n/a 19.7 15.9 n/a 580 290
Vitamin A, RAE (mcg) 160.0 0.6 n/a 1.0 0.8 n/a 162 81
Vitamin B-12 (mcg) 0.9 0.2 n/a 0.0 0.0 n/a 1 1
Vitamin B-6 (mg) 0.2 0.0 n/a 0.0 0.0 n/a 0 0
Vitamin C (mg) 0.0 0.0 n/a 0.4 0.0 n/a 0 0
Vitamin D (IU) 82.0 0.0 n/a 0.0 0.0 n/a 82 41
Water (g) 76.2 27.3 n/a 1.8 0.4 n/a 106 53
Zinc (mg) 1.3 0.1 n/a 0.0 0.0 n/a 1 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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