Ham and rice with mushroom sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A savory and comforting dish featuring diced ham and fluffy rice, all coated in a rich, earthy mushroom sauce, perfect for a hearty and flavorful meal. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 2 cups cooked ham, diced - 2 cups cooked white rice - 1 tbsp olive oil - 1 onion, chopped - 8 oz sliced mushrooms - 2 cloves garlic, minced - 2 tbsp butter - 2 tbsp all-purpose flour - 2 cups chicken or vegetable broth - 1/2 tsp dried thyme - Salt and black pepper to taste - Fresh parsley, chopped, for garnish Instructions: 1. Heat olive oil in a large skillet over medium-high heat. Add onion and cook until softened, about 5 minutes. Add mushrooms and cook until browned, about 5-7 minutes. Add garlic and cook for 1 minute more. Remove vegetables and set aside. 2. In the same skillet, melt butter over medium heat. Whisk in flour and cook for 1 minute to create a roux. 3. Gradually whisk in chicken or vegetable broth and thyme. Cook, stirring constantly, until the sauce thickens. 4. Return ham, cooked mushrooms, and onion to the skillet. Add cooked rice and toss everything together to combine and coat in the sauce. Heat through gently. Season with salt and pepper. 5. Garnish with fresh parsley and serve immediately.
Per 100g reference serving, Ham and rice with mushroom sauce provides 136 kcal of energy, 5.37g protein (16% of calories), 16.3g total carbohydrates (49% of calories, including 0.4g dietary fiber and 0.62g sugars), and 5.19g total fat (35% of calories).
Vitamins Profile in Ham and rice with mushroom sauce (Per 100g)
Track how Ham and rice with mushroom sauce contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.3 µg | 1.5% DV |
| Vitamin B12 (Cobalamin) | 0.16 µg | 6.7% DV |
| Vitamin A (RAE) | 6 µg | 0.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.59 mg | 3.9% DV |
| Vitamin K (Phylloquinone) | 7.8 µg | 6.5% DV |
| Vitamin B1 (Thiamin) | 0.196 mg | 16.3% DV |
| Vitamin B2 (Riboflavin) | 0.073 mg | 5.6% DV |
| Vitamin B3 (Niacin) | 1.74 mg | 10.9% DV |
| Vitamin B6 (Pyridoxine) | 0.102 mg | 6% DV |
| Total Folate (Vitamin B9) | 30 µg | 7.5% DV |
| Folate (Dietary Folate Equivalents) | 49 µg | 12.2% DV |
| Natural Food Folate | 3 µg | 0.8% DV |
| Choline | 18.6 mg | 3.4% DV |
| Preformed Retinol | 6 µg | 0.7% DV |
| Lutein + Zeaxanthin | 1 µg | 0% DV |
Minerals & Electrolytes in Ham and rice with mushroom sauce (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.84 mg | 4.7% DV |
| Calcium (Ca) | 22 mg | 1.7% DV |
| Magnesium (Mg) | 11 mg | 2.6% DV |
| Potassium (K) | 111 mg | 2.4% DV |
| Zinc (Zn) | 0.68 mg | 6.2% DV |
| Selenium (Se) | 7.6 µg | 13.8% DV |
| Phosphorus (P) | 79 mg | 6.3% DV |
| Copper (Cu) | 0.062 mg | 6.9% DV |
| Sodium (Na) | 580 mg | 25.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.228 g | 14.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.63 g | 11.6% DV |
| Monounsaturated Fat (MUFA) | 1.93 g | 6.4% DV |
| Polyunsaturated Fat (PUFA) | 1.86 g | 9.3% DV |
| Saturated Fat (SFA) | 1.16 g | 5.8% DV |
| Dietary Cholesterol | 10 mg | 3.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Ham and rice with mushroom sauce contains 136 calories (kcal), 5.37g of protein, 16.3g of carbohydrates (0.4g fiber, 0.62g total sugars), and 5.19g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Ham and rice with mushroom sauce has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 2.65 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Ham and rice with mushroom sauce: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Ham and rice with mushroom sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.