Ham vs Pork Chop: 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?
Pork Chop is generally healthier
Pork Chop comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (27g vs 21g), less sugar (0g vs 1.5g), less sodium (75mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Ham
145 kcal
More Protein
Pork Chop
27g
More Fiber
Ham
0g
Less Sugar
Pork Chop
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
Pork Chop
Diet Compatibility
Ham
Pork Chop
When to Choose Ham
- ✓Lower in calories (145 vs 242)
- ✓More fiber (0g vs 0g)
Common Uses
When to Choose Pork Chop
- ✓Higher in protein (27g vs 21g)
- ✓Lower in carbs (0g vs 1.5g)
- ✓Less sugar (0g vs 1.5g)
- ✓Lower sodium (75mg vs 1203mg)
Common Uses
Ham vs Pork Chop: Nutritional Analysis
Pork Chop is more calorie-dense at 242 calories per 100g compared to 145 for Ham, a difference of 97 calories. On the protein front, Pork Chop delivers more with 27g 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 Pork Chop tell different nutritional stories. Ham provides 1.5g of carbohydrates, 6g of fat, and 0g of fiber per 100g, while Pork Chop contains 0g carbs, 14g fat, and 0g fiber. Sugar content also differs: Ham contains 1.5g while Pork Chop 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: Pork Chop provides more protein (27g/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 Pork Chop?
Pork Chop has more calories with 242 kcal per 100g, compared to Ham with 145 kcal. That's a difference of 97 calories per 100g serving.
Is Ham healthier than Pork Chop?
Based on our nutritional analysis, Pork Chop is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Pork Chop has 242 calories, 27g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Ham and Pork Chop?
Pork Chop has more protein with 27g per 100g, compared to Ham with 21g. Pork Chop provides 6.0g more protein per 100g serving.
Which is better for weight loss, Ham or Pork Chop?
For weight loss, Ham is the better choice with only 145 calories per 100g compared to 242 calories in Pork Chop. Pork Chop also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Ham or Pork Chop have fewer carbs?
Pork Chop has fewer carbs with 0g per 100g, compared to Ham with 1.5g. If you're following a low-carb diet, Pork Chop 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.