Almonds vs Ham: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Almonds has 579 calories while Ham has 145 calories per 100g.
Quick Summary
Fewer Calories
Ham
145 kcal
More Protein
Almonds
21g
More Fiber
Almonds
12.5g
Less Sugar
Ham
1.5g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Almonds
Ham
Diet Compatibility
Almonds
Ham
When to Choose Almonds
- ✓Higher in protein (21g vs 21g)
- ✓More fiber (12.5g vs 0g)
- ✓Lower sodium (1mg vs 1203mg)
Common Uses
When to Choose Ham
- ✓Lower in calories (145 vs 579)
- ✓Lower in carbs (1.5g vs 22g)
- ✓Less sugar (1.5g vs 4.4g)
Common Uses
Almonds vs Ham: Nutritional Analysis
Almonds is more calorie-dense at 579 calories per 100g compared to 145 for Ham, a difference of 434 calories. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Almonds and Ham tell different nutritional stories. Almonds provides 22g of carbohydrates, 50g of fat, and 12.5g of fiber per 100g, while Ham contains 1.5g carbs, 6g fat, and 0g fiber. The higher fiber content in Almonds supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Almonds contains 4.4g while Ham has 1.5g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Ham is the lower-calorie choice at 145 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Almonds provides more protein (21g/100g), supporting muscle repair and growth.
- For sustained energy: Almonds offers more fiber (12.5g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Almonds or Ham?
Almonds has more calories with 579 kcal per 100g, compared to Ham with 145 kcal. That's a difference of 434 calories per 100g serving.
Is Almonds healthier than Ham?
Almonds and Ham have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Almonds and Ham?
Almonds and Ham have the same protein content at 21g per 100g.
Which is better for weight loss, Almonds or Ham?
For weight loss, Ham is the better choice with only 145 calories per 100g compared to 579 calories in Almonds. Almonds also offers 12.5g of fiber per 100g, which helps you feel fuller longer.
Does Almonds or Ham have fewer carbs?
Ham has fewer carbs with 1.5g per 100g, compared to Almonds with 22g. If you're following a low-carb diet, Ham is the better option with 20.5g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.