Ham vs Chicken Breast: 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 Breast is generally healthier
Chicken Breast comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (31g vs 21g), less sugar (0g vs 1.5g), less sodium (74mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Ham
145 kcal
More Protein
Chicken Breast
31g
More Fiber
Ham
0g
Less Sugar
Chicken Breast
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Ham | Chicken Breast | Difference |
|---|---|---|---|
| Calories | 145kcal✓ | 165kcal | -20.0kcal |
| Protein | 21g | 31g✓ | -10.0g |
| Carbohydrates | 1.5g | 0g✓ | +1.5g |
| Fat | 6g | 3.6g✓ | +2.4g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 1.5g | 0g✓ | +1.5g |
| Sodium | 1203mg | 74mg✓ | +1129.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Ham
Chicken Breast
Diet Compatibility
Ham
Chicken Breast
When to Choose Ham
- ✓Lower in calories (145 vs 165)
- ✓More fiber (0g vs 0g)
Common Uses
When to Choose Chicken Breast
- ✓Higher in protein (31g vs 21g)
- ✓Lower in carbs (0g vs 1.5g)
- ✓Less sugar (0g vs 1.5g)
- ✓Lower sodium (74mg vs 1203mg)
Common Uses
Ham vs Chicken Breast: Nutritional Analysis
Chicken Breast is more calorie-dense at 165 calories per 100g compared to 145 for Ham, a difference of 20 calories. On the protein front, Chicken Breast delivers more with 31g 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 Chicken Breast tell different nutritional stories. Ham provides 1.5g of carbohydrates, 6g of fat, and 0g of fiber per 100g, while Chicken Breast contains 0g carbs, 3.6g fat, and 0g fiber. Sugar content also differs: Ham contains 1.5g while Chicken Breast has 0g 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 Breast provides more protein (31g/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 Chicken Breast?
Chicken Breast has more calories with 165 kcal per 100g, compared to Ham with 145 kcal. That's a difference of 20 calories per 100g serving.
Is Ham healthier than Chicken Breast?
Based on our nutritional analysis, Chicken Breast is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Chicken Breast has 165 calories, 31g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Ham and Chicken Breast?
Chicken Breast has more protein with 31g per 100g, compared to Ham with 21g. Chicken Breast provides 10.0g more protein per 100g serving.
Which is better for weight loss, Ham or Chicken Breast?
For weight loss, Ham is the better choice with only 145 calories per 100g compared to 165 calories in Chicken Breast. Chicken Breast also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Ham or Chicken Breast have fewer carbs?
Chicken Breast has fewer carbs with 0g per 100g, compared to Ham with 1.5g. If you're following a low-carb diet, Chicken Breast 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.