Ham vs Cod: 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?
Cod is generally healthier
Cod comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (82 vs 145), less sugar (0g vs 1.5g), less sodium (77mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Cod
82 kcal
More Protein
Ham
21g
More Fiber
Ham
0g
Less Sugar
Cod
0g
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
Cod
Diet Compatibility
Ham
Cod
When to Choose Ham
- ✓Higher in protein (21g vs 17g)
- ✓More fiber (0g vs 0g)
Common Uses
When to Choose Cod
- ✓Lower in calories (82 vs 145)
- ✓Lower in carbs (0g vs 1.5g)
- ✓Less sugar (0g vs 1.5g)
- ✓Lower sodium (77mg vs 1203mg)
Common Uses
Ham vs Cod: Nutritional Analysis
Ham is more calorie-dense at 145 calories per 100g compared to 82 for Cod, a difference of 63 calories. On the protein front, Ham delivers more with 21g per 100g versus 17g, 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 Cod tell different nutritional stories. Ham provides 1.5g of carbohydrates, 6g of fat, and 0g of fiber per 100g, while Cod contains 0g carbs, 0.7g fat, and 0g fiber. Sugar content also differs: Ham contains 1.5g while Cod has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Cod is the lower-calorie choice at 82 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: 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 Cod?
Ham has more calories with 145 kcal per 100g, compared to Cod with 82 kcal. That's a difference of 63 calories per 100g serving.
Is Ham healthier than Cod?
Based on our nutritional analysis, Cod is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Cod has 82 calories, 17g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Ham and Cod?
Ham has more protein with 21g per 100g, compared to Cod with 17g. Ham provides 4.0g more protein per 100g serving.
Which is better for weight loss, Ham or Cod?
For weight loss, Cod is the better choice with only 82 calories per 100g compared to 145 calories in Ham. Cod also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Ham or Cod have fewer carbs?
Cod has fewer carbs with 0g per 100g, compared to Ham with 1.5g. If you're following a low-carb diet, Cod 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.