Ham vs Cheese: 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?
Cheese is generally healthier
Cheese comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (23g vs 21g), less sugar (0.7g vs 1.5g), less sodium (714mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Ham
145 kcal
More Protein
Cheese
23g
More Fiber
Ham
0g
Less Sugar
Cheese
0.7g
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
Cheese
Diet Compatibility
Ham
Cheese
When to Choose Ham
- ✓Lower in calories (145 vs 402)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (1.5g vs 3.4g)
Common Uses
When to Choose Cheese
- ✓Higher in protein (23g vs 21g)
- ✓Less sugar (0.7g vs 1.5g)
- ✓Lower sodium (714mg vs 1203mg)
Common Uses
Ham vs Cheese: Nutritional Analysis
Cheese is more calorie-dense at 402 calories per 100g compared to 145 for Ham, a difference of 257 calories. On the protein front, Cheese delivers more with 23g 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 Ham and Cheese tell different nutritional stories. Ham provides 1.5g of carbohydrates, 6g of fat, and 0g of fiber per 100g, while Cheese contains 3.4g carbs, 33g fat, and 0g fiber. Sugar content also differs: Ham contains 1.5g while Cheese has 0.7g 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: Cheese provides more protein (23g/100g), supporting muscle repair and growth.
- For sustained energy: Ham 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, Ham or Cheese?
Cheese has more calories with 402 kcal per 100g, compared to Ham with 145 kcal. That's a difference of 257 calories per 100g serving.
Is Ham healthier than Cheese?
Based on our nutritional analysis, Cheese is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Cheese has 402 calories, 23g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Ham and Cheese?
Cheese has more protein with 23g per 100g, compared to Ham with 21g. Cheese provides 2.0g more protein per 100g serving.
Which is better for weight loss, Ham or Cheese?
For weight loss, Ham is the better choice with only 145 calories per 100g compared to 402 calories in Cheese. Cheese also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Ham or Cheese have fewer carbs?
Ham has fewer carbs with 1.5g per 100g, compared to Cheese with 3.4g. If you're following a low-carb diet, Ham is the better option with 1.9g 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.