Mozzarella 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?
Mozzarella is generally healthier
Mozzarella comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (28g vs 21g), more fiber (0g vs 0g), less sugar (0.7g vs 1.5g), less sodium (505mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Ham
145 kcal
More Protein
Mozzarella
28g
More Fiber
Mozzarella
0g
Less Sugar
Mozzarella
0.7g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Mozzarella | Ham | Difference |
|---|---|---|---|
| Calories | 280kcal | 145kcal✓ | +135.0kcal |
| Protein | 28g✓ | 21g | +7.0g |
| Carbohydrates | 3.1g | 1.5g✓ | +1.6g |
| Fat | 17g | 6g✓ | +11.0g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 0.7g✓ | 1.5g | -0.8g |
| Sodium | 505mg✓ | 1203mg | -698.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Mozzarella
Ham
Diet Compatibility
Mozzarella
Ham
When to Choose Mozzarella
- ✓Higher in protein (28g vs 21g)
- ✓More fiber (0g vs 0g)
- ✓Less sugar (0.7g vs 1.5g)
- ✓Lower sodium (505mg vs 1203mg)
Common Uses
When to Choose Ham
- ✓Lower in calories (145 vs 280)
- ✓Lower in carbs (1.5g vs 3.1g)
Common Uses
Mozzarella vs Ham: Nutritional Analysis
Mozzarella is more calorie-dense at 280 calories per 100g compared to 145 for Ham, a difference of 135 calories. On the protein front, Mozzarella delivers more with 28g 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 Mozzarella and Ham tell different nutritional stories. Mozzarella provides 3.1g of carbohydrates, 17g of fat, and 0g of fiber per 100g, while Ham contains 1.5g carbs, 6g fat, and 0g fiber. Sugar content also differs: Mozzarella contains 0.7g 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: Ham is the lower-calorie choice at 145 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Mozzarella provides more protein (28g/100g), supporting muscle repair and growth.
- For sustained energy: Mozzarella 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, Mozzarella or Ham?
Mozzarella has more calories with 280 kcal per 100g, compared to Ham with 145 kcal. That's a difference of 135 calories per 100g serving.
Is Mozzarella healthier than Ham?
Based on our nutritional analysis, Mozzarella is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Mozzarella has 280 calories, 28g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Mozzarella and Ham?
Mozzarella has more protein with 28g per 100g, compared to Ham with 21g. Mozzarella provides 7.0g more protein per 100g serving.
Which is better for weight loss, Mozzarella or Ham?
For weight loss, Ham is the better choice with only 145 calories per 100g compared to 280 calories in Mozzarella. Ham also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Mozzarella or Ham have fewer carbs?
Ham has fewer carbs with 1.5g per 100g, compared to Mozzarella with 3.1g. If you're following a low-carb diet, Ham is the better option with 1.6g 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.