Ham vs Shrimp: 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?
Shrimp is generally healthier
Shrimp comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (99 vs 145), more protein (24g vs 21g), less sugar (0g vs 1.5g), less sodium (148mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Shrimp
99 kcal
More Protein
Shrimp
24g
More Fiber
Ham
0g
Less Sugar
Shrimp
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
Shrimp
Diet Compatibility
Ham
Shrimp
When to Choose Ham
- ✓More fiber (0g vs 0g)
Common Uses
When to Choose Shrimp
- ✓Lower in calories (99 vs 145)
- ✓Higher in protein (24g vs 21g)
- ✓Lower in carbs (0.2g vs 1.5g)
- ✓Less sugar (0g vs 1.5g)
- ✓Lower sodium (148mg vs 1203mg)
Common Uses
Ham vs Shrimp: Nutritional Analysis
Ham is more calorie-dense at 145 calories per 100g compared to 99 for Shrimp, a difference of 46 calories. On the protein front, Shrimp delivers more with 24g 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 Shrimp tell different nutritional stories. Ham provides 1.5g of carbohydrates, 6g of fat, and 0g of fiber per 100g, while Shrimp contains 0.2g carbs, 0.3g fat, and 0g fiber. Sugar content also differs: Ham contains 1.5g while Shrimp has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Shrimp is the lower-calorie choice at 99 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Shrimp provides more protein (24g/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 Shrimp?
Ham has more calories with 145 kcal per 100g, compared to Shrimp with 99 kcal. That's a difference of 46 calories per 100g serving.
Is Ham healthier than Shrimp?
Based on our nutritional analysis, Shrimp is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Shrimp has 99 calories, 24g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Ham and Shrimp?
Shrimp has more protein with 24g per 100g, compared to Ham with 21g. Shrimp provides 3.0g more protein per 100g serving.
Which is better for weight loss, Ham or Shrimp?
For weight loss, Shrimp is the better choice with only 99 calories per 100g compared to 145 calories in Ham. Shrimp also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Ham or Shrimp have fewer carbs?
Shrimp has fewer carbs with 0.2g per 100g, compared to Ham with 1.5g. If you're following a low-carb diet, Shrimp is the better option with 1.3g 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.