Ham vs Almonds: 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. Ham has 145 calories while Almonds has 579 calories per 100g.
Quick Summary
Fewer Calories
Ham
145 kcal
More Protein
Ham
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:
Ham
Almonds
Diet Compatibility
Ham
Almonds
When to Choose Ham
- ✓Lower in calories (145 vs 579)
- ✓Higher in protein (21g vs 21g)
- ✓Lower in carbs (1.5g vs 22g)
- ✓Less sugar (1.5g vs 4.4g)
Common Uses
When to Choose Almonds
- ✓More fiber (12.5g vs 0g)
- ✓Lower sodium (1mg vs 1203mg)
Common Uses
Ham vs Almonds: 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 Ham and Almonds tell different nutritional stories. Ham provides 1.5g of carbohydrates, 6g of fat, and 0g of fiber per 100g, while Almonds contains 22g carbs, 50g fat, and 12.5g 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: Ham contains 1.5g while Almonds has 4.4g 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: 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, Ham or Almonds?
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 Ham healthier than Almonds?
Ham and Almonds 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 Ham and Almonds?
Ham and Almonds have the same protein content at 21g per 100g.
Which is better for weight loss, Ham or Almonds?
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 Ham or Almonds 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.