Saveur Mallorcas (puerto Rican Ham And Egg Sandwiches) Recipe

Keto Friendliness Gauge

Net Carbs are 5% of calories per serving, at 48g per serving. The amount is close to the maximum number of net carbs allowed for the keto diet and much higher than the standard recommendation of 25g Net Carbs. You'll have little flexibility to consume additional foods that contain carbs.

How keto-friendly is Saveur Mallorcas (puerto Rican Ham And Egg Sandwiches)? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Saveur Mallorcas (puerto Rican Ham And Egg Sandwiches) Recipe

  • Net Carbs are 5% of calories per serving, at 48g per serving. This food is at the upper limits (extremely risky) of what's considered keto-friendly and much higher than standard net carb guidelines for the keto diet. You risk kicking yourself out of ketosis and there's little flexibility to eat more foods that contain carbs. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food contains trans fat, a type of fat that's considered extremely unhealthy. Trans-fatty acids elevate bad cholesterol and lowers good cholesterol. And increases the likelihood for heart disease, strokes, and Type 2 diabetes. The FDA has mostly banned high amounts of trans-fatty acids in prepared foods, but you can still find trans fat quantities on food labels. Especially for most fast-food meals. Learn more about unhealthy fats.
  • This meal's calories per serving is around 40% of a standard 2,000 calorie diet and probably higher if your calorie limit is lower than 2,000. If you plan to eat more meals later in the day, you should reconsider this item. If the portion size of this meal is large and satiates your appetite, and keeps you full until much later in the day, then you shouldn't have any worries. The problem is if you eat a lot of calories later, which puts you at risk for overconsumption.
  • This food's %DV (daily value percentage) for sodium is 61%. At 1406mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • Since this food is a sandwich or a wrap, it might come with a bun or similar bread item. Remove the sandwich bun to significantly reduce the amount of net carbs and calories. Eliminating breads from a meal can make it more keto-friendly. A single slice of bread contains at least 75 calories and 15g of carbohydrates; a single English muffin usually has 120 calories and 25g of carbohydrates; the average bagel has 350 calories and 50g of carbohydrates; a regular tortilla has 470 calories and 98g of carbohydrates.

Saveur Mallorcas (puerto Rican Ham And Egg Sandwiches) Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 307 g )
Amount Per Serving
Calories: 948
Total Fat: 64g
Saturated Fat: 35g
Polyunsaturated Fat: 4g
Monounsaturated Fat: 19g
Trans Fat: 2g
Cholesterol: 422mg
Sodium: 1406mg
Total Carbohydrates: 51g
Dietary Fiber: 3g
Sugar: 13g
Protein: 41g
Calcium: 475mg Iron: 2mg
Potassium: 477mg Vitamin A: 512mcg
Vitamin C: 3mg Vitamin D: 3mcg

Ingredients

  • 1 ¼ oz. package active dry yeast
  • ½ cup milk
  • 16 tbsp. unsalted butter, melted, plus more for greasing the pan
  • 3 egg yolks, lightly beaten
  • 2 ½ cups flour
  • ¼ cup sugar
  • 1 tsp. kosher salt
  • 6 eggs
  • 18 slices deli ham
  • 12 oz. sliced cheddar cheese
  • Confectioners' sugar, for dusting

Instructions

Visit Saveur's website to view the recipe instructions. (Via Edamam)