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Snack5 min · 1 servingRollitos de jamón cocido con queso fresco y pepino

Ham roll-ups with queso fresco and cucumber

Each serving has 164 kcal, 12.5 g of protein, and 0.8 g of fiber, or 7.6 g of protein per 100 kcal. Ready in 5 minutes; makes 1 serving.

  • Easy to digest
  • Nutritious in small servings

Per serving

  • 164 kcalCalories
  • 12.5 gProtein
  • 0.8 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 7.6 g of protein per 100 kcal.

Ham roll-ups with queso fresco and cucumber, seen from above
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Ingredients

1 serving

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Cut the queso fresco and cucumber into sticks as long as a slice of ham.
  2. Lay the ham slices flat on a cutting board.
  3. Place one stick of cheese and one of cucumber on each slice.
  4. Roll them up and secure them with a toothpick if needed.

Why it is filling

These are small bites that combine protein from the ham and queso fresco in very little volume, useful when a full meal won’t fit. The cucumber adds freshness, water, and a bit of volume with hardly any calories. They take five minutes to make and are eaten cold, with no cooking smells.

In numbers, each serving has 12.5 g of protein and 0.8 g of fiber, with an energy density of 126 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Nutritious in small servings
A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.

If your appetite is small

  • Make several roll-ups and keep them covered in the fridge until the next day.
  • Two roll-ups can go with a broth or a blended soup to round out a light dinner.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 7.6 g.
NutrientPer serving
Calories164 kcal
Protein12.5 g
Carbohydrates4.5 g
Fiber0.8 g
Fat10.7 g
Approximate weight130 g (4.5 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Sliced ham40 g66 kcal6.6 g0.5 g
Queso fresco30 g90 kcal5.4 g0 g
Cucumber60 g9 kcal0.4 g0.3 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Ham, sliced, regular (approximately 11% fat) (FDC ID 173864).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, fresh, queso fresco (FDC ID 172223).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cucumber, with peel, raw (FDC ID 168409).accessed .
  4. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .