Ham vs Egg: 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 Egg has 155 calories per 100g.
Quick Summary
Fewer Calories
Ham
145 kcal
More Protein
Ham
21g
More Fiber
Ham
0g
Less Sugar
Egg
1.1g
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
Egg
Diet Compatibility
Ham
Egg
When to Choose Ham
- ✓Lower in calories (145 vs 155)
- ✓Higher in protein (21g vs 13g)
- ✓More fiber (0g vs 0g)
Common Uses
When to Choose Egg
- ✓Lower in carbs (1.1g vs 1.5g)
- ✓Less sugar (1.1g vs 1.5g)
- ✓Lower sodium (124mg vs 1203mg)
Common Uses
Ham vs Egg: Nutritional Analysis
Egg is more calorie-dense at 155 calories per 100g compared to 145 for Ham, a difference of 10 calories. On the protein front, Ham delivers more with 21g per 100g versus 13g, 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 Egg tell different nutritional stories. Ham provides 1.5g of carbohydrates, 6g of fat, and 0g of fiber per 100g, while Egg contains 1.1g carbs, 11g fat, and 0g fiber. Sugar content also differs: Ham contains 1.5g while Egg has 1.1g 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: 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 Egg?
Egg has more calories with 155 kcal per 100g, compared to Ham with 145 kcal. That's a difference of 10 calories per 100g serving.
Is Ham healthier than Egg?
Ham and Egg 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 Egg?
Ham has more protein with 21g per 100g, compared to Egg with 13g. Ham provides 8.0g more protein per 100g serving.
Which is better for weight loss, Ham or Egg?
For weight loss, Ham is the better choice with only 145 calories per 100g compared to 155 calories in Egg. Egg also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Ham or Egg have fewer carbs?
Egg has fewer carbs with 1.1g per 100g, compared to Ham with 1.5g. If you're following a low-carb diet, Egg is the better option with 0.4g 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.