Chicken Thigh 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?
Chicken Thigh is generally healthier
Chicken Thigh comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (26g vs 21g), more fiber (0g vs 0g), less sugar (0g vs 1.5g), less sodium (82mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Ham
145 kcal
More Protein
Chicken Thigh
26g
More Fiber
Chicken Thigh
0g
Less Sugar
Chicken Thigh
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Chicken Thigh | Ham | Difference |
|---|---|---|---|
| Calories | 209kcal | 145kcal✓ | +64.0kcal |
| Protein | 26g✓ | 21g | +5.0g |
| Carbohydrates | 0g✓ | 1.5g | -1.5g |
| Fat | 11g | 6g✓ | +5.0g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 0g✓ | 1.5g | -1.5g |
| Sodium | 82mg✓ | 1203mg | -1121.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Chicken Thigh
Ham
Diet Compatibility
Chicken Thigh
Ham
When to Choose Chicken Thigh
- ✓Higher in protein (26g vs 21g)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (0g vs 1.5g)
- ✓Less sugar (0g vs 1.5g)
- ✓Lower sodium (82mg vs 1203mg)
Common Uses
When to Choose Ham
- ✓Lower in calories (145 vs 209)
Common Uses
Chicken Thigh vs Ham: Nutritional Analysis
Chicken Thigh is more calorie-dense at 209 calories per 100g compared to 145 for Ham, a difference of 64 calories. On the protein front, Chicken Thigh delivers more with 26g per 100g versus 21g, 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 Chicken Thigh and Ham tell different nutritional stories. Chicken Thigh provides 0g of carbohydrates, 11g of fat, and 0g of fiber per 100g, while Ham contains 1.5g carbs, 6g fat, and 0g fiber. Sugar content also differs: Chicken Thigh contains 0g 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: Chicken Thigh provides more protein (26g/100g), supporting muscle repair and growth.
- For sustained energy: Chicken Thigh offers more fiber (0g/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, Chicken Thigh or Ham?
Chicken Thigh has more calories with 209 kcal per 100g, compared to Ham with 145 kcal. That's a difference of 64 calories per 100g serving.
Is Chicken Thigh healthier than Ham?
Based on our nutritional analysis, Chicken Thigh is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Chicken Thigh has 209 calories, 26g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Chicken Thigh and Ham?
Chicken Thigh has more protein with 26g per 100g, compared to Ham with 21g. Chicken Thigh provides 5.0g more protein per 100g serving.
Which is better for weight loss, Chicken Thigh or Ham?
For weight loss, Ham is the better choice with only 145 calories per 100g compared to 209 calories in Chicken Thigh. Ham also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Chicken Thigh or Ham have fewer carbs?
Chicken Thigh has fewer carbs with 0g per 100g, compared to Ham with 1.5g. If you're following a low-carb diet, Chicken Thigh is the better option with 1.5g 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.