Ham vs Tuna: 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?
Tuna is generally healthier
Tuna comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (132 vs 145), more protein (29g vs 21g), less sugar (0g vs 1.5g), less sodium (41mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tuna
132 kcal
More Protein
Tuna
29g
More Fiber
Ham
0g
Less Sugar
Tuna
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
Tuna
Diet Compatibility
Ham
Tuna
When to Choose Ham
- ✓More fiber (0g vs 0g)
Common Uses
When to Choose Tuna
- ✓Lower in calories (132 vs 145)
- ✓Higher in protein (29g vs 21g)
- ✓Lower in carbs (0g vs 1.5g)
- ✓Less sugar (0g vs 1.5g)
- ✓Lower sodium (41mg vs 1203mg)
Common Uses
Ham vs Tuna: Nutritional Analysis
Ham is more calorie-dense at 145 calories per 100g compared to 132 for Tuna, a difference of 13 calories. On the protein front, Tuna delivers more with 29g 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 Tuna tell different nutritional stories. Ham provides 1.5g of carbohydrates, 6g of fat, and 0g of fiber per 100g, while Tuna contains 0g carbs, 1.3g fat, and 0g fiber. Sugar content also differs: Ham contains 1.5g while Tuna has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Tuna is the lower-calorie choice at 132 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Tuna provides more protein (29g/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 Tuna?
Ham has more calories with 145 kcal per 100g, compared to Tuna with 132 kcal. That's a difference of 13 calories per 100g serving.
Is Ham healthier than Tuna?
Based on our nutritional analysis, Tuna is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Tuna has 132 calories, 29g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Ham and Tuna?
Tuna has more protein with 29g per 100g, compared to Ham with 21g. Tuna provides 8.0g more protein per 100g serving.
Which is better for weight loss, Ham or Tuna?
For weight loss, Tuna is the better choice with only 132 calories per 100g compared to 145 calories in Ham. Tuna also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Ham or Tuna have fewer carbs?
Tuna has fewer carbs with 0g per 100g, compared to Ham with 1.5g. If you're following a low-carb diet, Tuna 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.