Tofu 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?
Tofu is generally healthier
Tofu comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (76 vs 145), more fiber (1.2g vs 0g), less sugar (0g vs 1.5g), less sodium (7mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tofu
76 kcal
More Protein
Ham
21g
More Fiber
Tofu
1.2g
Less Sugar
Tofu
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:
Tofu
Ham
Diet Compatibility
Tofu
Ham
When to Choose Tofu
- ✓Lower in calories (76 vs 145)
- ✓More fiber (1.2g vs 0g)
- ✓Less sugar (0g vs 1.5g)
- ✓Lower sodium (7mg vs 1203mg)
Common Uses
When to Choose Ham
- ✓Higher in protein (21g vs 15g)
- ✓Lower in carbs (1.5g vs 1.9g)
Common Uses
Tofu vs Ham: Nutritional Analysis
Ham is more calorie-dense at 145 calories per 100g compared to 76 for Tofu, a difference of 69 calories. On the protein front, Ham delivers more with 21g per 100g versus 15g, 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 Tofu and Ham tell different nutritional stories. Tofu provides 1.9g of carbohydrates, 4.8g of fat, and 1.2g of fiber per 100g, while Ham contains 1.5g carbs, 6g fat, and 0g fiber. The higher fiber content in Tofu supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Tofu 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: Tofu is the lower-calorie choice at 76 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: Tofu offers more fiber (1.2g/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, Tofu or Ham?
Ham has more calories with 145 kcal per 100g, compared to Tofu with 76 kcal. That's a difference of 69 calories per 100g serving.
Is Tofu healthier than Ham?
Based on our nutritional analysis, Tofu is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Tofu has 76 calories, 15g protein, and 1.2g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Tofu and Ham?
Ham has more protein with 21g per 100g, compared to Tofu with 15g. Ham provides 6.0g more protein per 100g serving.
Which is better for weight loss, Tofu or Ham?
For weight loss, Tofu is the better choice with only 76 calories per 100g compared to 145 calories in Ham. Tofu also offers 1.2g of fiber per 100g, which helps you feel fuller longer.
Does Tofu or Ham have fewer carbs?
Ham has fewer carbs with 1.5g per 100g, compared to Tofu with 1.9g. If you're following a low-carb diet, Ham is the better option with 0.4g 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.