Kombucha vs Ham: 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. Kombucha has 17 calories while Ham has 145 calories per 100g.
Quick Summary
Fewer Calories
Kombucha
17 kcal
More Protein
Ham
21g
More Fiber
Kombucha
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:
Kombucha
Ham
Diet Compatibility
Kombucha
Ham
When to Choose Kombucha
- ✓Lower in calories (17 vs 145)
- ✓More fiber (0g vs 0g)
- ✓Lower sodium (5mg vs 1203mg)
Common Uses
When to Choose Ham
- ✓Higher in protein (21g vs 0g)
- ✓Lower in carbs (1.5g vs 4.5g)
- ✓Less sugar (1.5g vs 3g)
Common Uses
Kombucha vs Ham: Nutritional Analysis
Ham is more calorie-dense at 145 calories per 100g compared to 17 for Kombucha, a difference of 128 calories. On the protein front, Ham delivers more with 21g per 100g versus 0g, 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 Kombucha and Ham tell different nutritional stories. Kombucha provides 4.5g of carbohydrates, 0g of fat, and 0g of fiber per 100g, while Ham contains 1.5g carbs, 6g fat, and 0g fiber. Sugar content also differs: Kombucha contains 3g while Ham has 1.5g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Kombucha is the lower-calorie choice at 17 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: Kombucha 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, Kombucha or Ham?
Ham has more calories with 145 kcal per 100g, compared to Kombucha with 17 kcal. That's a difference of 128 calories per 100g serving.
Is Kombucha healthier than Ham?
Kombucha and Ham 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 Kombucha and Ham?
Ham has more protein with 21g per 100g, compared to Kombucha with 0g. Ham provides 21.0g more protein per 100g serving.
Which is better for weight loss, Kombucha or Ham?
For weight loss, Kombucha is the better choice with only 17 calories per 100g compared to 145 calories in Ham. Ham also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Kombucha or Ham have fewer carbs?
Ham has fewer carbs with 1.5g per 100g, compared to Kombucha with 4.5g. If you're following a low-carb diet, Ham is the better option with 3.0g 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.