Ham vs Skim Milk: 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 Skim Milk has 34 calories per 100g.
Ham
145 cal | 21g protein | 0g fiber
Skim Milk
34 cal | 3.4g protein | 0g fiber
Quick Summary
Fewer Calories
Skim Milk
34 kcal
More Protein
Ham
21g
More Fiber
Ham
0g
Less Sugar
Ham
1.5g
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
Skim Milk
Diet Compatibility
Ham
Skim Milk
When to Choose Ham
- ✓Higher in protein (21g vs 3.4g)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (1.5g vs 5g)
- ✓Less sugar (1.5g vs 5g)
Common Uses
When to Choose Skim Milk
- ✓Lower in calories (34 vs 145)
- ✓Lower sodium (42mg vs 1203mg)
Common Uses
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Ham vs Skim Milk: Nutritional Analysis
Ham is more calorie-dense at 145 calories per 100g compared to 34 for Skim Milk, a difference of 111 calories. On the protein front, Ham delivers more with 21g per 100g versus 3.4g, 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 Skim Milk tell different nutritional stories. Ham provides 1.5g of carbohydrates, 6g of fat, and 0g of fiber per 100g, while Skim Milk contains 5g carbs, 0.1g fat, and 0g fiber. Sugar content also differs: Ham contains 1.5g while Skim Milk has 5g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Skim Milk is the lower-calorie choice at 34 cal/100g. Use our calorie calculator to find your daily target.
- 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. Try our macro calculator to determine your ideal macronutrient split.
Frequently Asked Questions
Which has more calories, Ham or Skim Milk?
Ham has more calories with 145 kcal per 100g, compared to Skim Milk with 34 kcal. That's a difference of 111 calories per 100g serving.
Is Ham healthier than Skim Milk?
Ham and Skim Milk 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 Skim Milk?
Ham has more protein with 21g per 100g, compared to Skim Milk with 3.4g. Ham provides 17.6g more protein per 100g serving.
Which is better for weight loss, Ham or Skim Milk?
For weight loss, Skim Milk is the better choice with only 34 calories per 100g compared to 145 calories in Ham. Skim Milk also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Ham or Skim Milk have fewer carbs?
Ham has fewer carbs with 1.5g per 100g, compared to Skim Milk with 5g. If you're following a low-carb diet, Ham is the better option with 3.5g 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.