Bagel 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?
Ham is generally healthier
Ham comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (145 vs 257), more protein (21g vs 10g), less sugar (1.5g vs 6.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Ham
145 kcal
More Protein
Ham
21g
More Fiber
Bagel
2.1g
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:
Bagel
Ham
Diet Compatibility
Bagel
Ham
When to Choose Bagel
- ✓More fiber (2.1g vs 0g)
- ✓Lower sodium (430mg vs 1203mg)
Common Uses
When to Choose Ham
- ✓Lower in calories (145 vs 257)
- ✓Higher in protein (21g vs 10g)
- ✓Lower in carbs (1.5g vs 50g)
- ✓Less sugar (1.5g vs 6.6g)
Common Uses
Bagel vs Ham: Nutritional Analysis
Bagel is more calorie-dense at 257 calories per 100g compared to 145 for Ham, a difference of 112 calories. On the protein front, Ham delivers more with 21g per 100g versus 10g, which matters for muscle maintenance, satiety, and overall metabolic health. 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 Bagel and Ham tell different nutritional stories. Bagel provides 50g of carbohydrates, 1.7g of fat, and 2.1g of fiber per 100g, while Ham contains 1.5g carbs, 6g fat, and 0g fiber. The higher fiber content in Bagel supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Bagel contains 6.6g 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: Ham provides more protein (21g/100g), supporting muscle repair and growth.
- For sustained energy: Bagel offers more fiber (2.1g/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, Bagel or Ham?
Bagel has more calories with 257 kcal per 100g, compared to Ham with 145 kcal. That's a difference of 112 calories per 100g serving.
Is Bagel healthier than Ham?
Based on our nutritional analysis, Ham is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Ham has 145 calories, 21g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Bagel and Ham?
Ham has more protein with 21g per 100g, compared to Bagel with 10g. Ham provides 11.0g more protein per 100g serving.
Which is better for weight loss, Bagel or Ham?
For weight loss, Ham is the better choice with only 145 calories per 100g compared to 257 calories in Bagel. Bagel also offers 2.1g of fiber per 100g, which helps you feel fuller longer.
Does Bagel or Ham have fewer carbs?
Ham has fewer carbs with 1.5g per 100g, compared to Bagel with 50g. If you're following a low-carb diet, Ham is the better option with 48.5g 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.