Steak 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?
Steak is generally healthier
Steak comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (25g vs 21g), more fiber (0g vs 0g), less sugar (0g vs 1.5g), less sodium (54mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Ham
145 kcal
More Protein
Steak
25g
More Fiber
Steak
0g
Less Sugar
Steak
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:
Steak
Ham
Diet Compatibility
Steak
Ham
When to Choose Steak
- ✓Higher in protein (25g vs 21g)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (0g vs 1.5g)
- ✓Less sugar (0g vs 1.5g)
- ✓Lower sodium (54mg vs 1203mg)
Common Uses
When to Choose Ham
- ✓Lower in calories (145 vs 271)
Common Uses
Steak vs Ham: Nutritional Analysis
Steak is more calorie-dense at 271 calories per 100g compared to 145 for Ham, a difference of 126 calories. On the protein front, Steak delivers more with 25g 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 Steak and Ham tell different nutritional stories. Steak provides 0g of carbohydrates, 19g of fat, and 0g of fiber per 100g, while Ham contains 1.5g carbs, 6g fat, and 0g fiber. Sugar content also differs: Steak contains 0g 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: Steak provides more protein (25g/100g), supporting muscle repair and growth.
- For sustained energy: Steak 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, Steak or Ham?
Steak has more calories with 271 kcal per 100g, compared to Ham with 145 kcal. That's a difference of 126 calories per 100g serving.
Is Steak healthier than Ham?
Based on our nutritional analysis, Steak is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Steak has 271 calories, 25g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Steak and Ham?
Steak has more protein with 25g per 100g, compared to Ham with 21g. Steak provides 4.0g more protein per 100g serving.
Which is better for weight loss, Steak or Ham?
For weight loss, Ham is the better choice with only 145 calories per 100g compared to 271 calories in Steak. Ham also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Steak or Ham have fewer carbs?
Steak has fewer carbs with 0g per 100g, compared to Ham with 1.5g. If you're following a low-carb diet, Steak 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.