Ham vs Turkey nutrition
Ham has more fiber, sugar and fat. Roasted turkey breast has more protein.
- Ham100 g
- Roasted turkey breast100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Ham | Roasted turkey breast | Daily Value |
|---|---|---|---|
| Calories | 164 kcal (8%) | 147 kcal (7%) | 2,000 kcal |
| Protein | 16.6 g (33%) | 30.1 g (60%) | 50 g |
| Fat | 8.8 g (11%) | 2.1 g (3%) | 78 g |
| Saturated fat | 0.5 g (3%) | 0.59 g (3%) | 20 g |
| Carbs | 3.6 g (1%) | 0 g (0%) | 275 g |
| Fiber | 1.3 g (5%) | 0 g (0%) | 28 g |
| Sugar | 1 g | 0 g | none set |
| Cholesterol | 57 mg (19%) | 80 mg (27%) | 300 mg |
| Salt (sodium) | 814 mg (35%) | 99 mg (4%) | 2,300 mg |
| Potassium | 287 mg (6%) | 249 mg (5%) | 4,700 mg |
| Calcium | 24 mg (2%) | 9 mg (<1%) | 1,300 mg |
| Iron | 1 mg (6%) | 0.71 mg (4%) | 18 mg |
| Magnesium | 22 mg (5%) | 32 mg (8%) | 420 mg |
| Vitamin A | 0 µg (0%) | 3 µg (<1%) | 900 µg |
| Vitamin C | 4 mg (4%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares ham and roasted turkey breast as USDA FoodData Central lists them: “Ham, sliced, regular (approximately 11% fat)” (FDC 173864) and “Turkey, whole, breast, meat only, cooked, roasted” (FDC 171496). All figures start from 100 grams of the edible part. A search for “turkey” is taken here as roasted turkey breast; roasted turkey (dark meat), roasted turkey (whole, meat only), cooked ground turkey and cooked ground turkey (85% lean) are in the comparer above.
Per 100 grams
Per 100 grams, ham has more calories (164 vs 147 kcal), fat (8.8 vs 2.1 g, 4.2 times as much), carbohydrate (3.6 vs 0 g, against none), fiber (1.3 vs 0 g, against none), sugars (1 vs 0 g, against none), sodium (814 vs 99 mg, 8.2 times as much), potassium (287 vs 249 mg), calcium (24 vs 9 mg, 2.7 times as much), iron (1 vs 0.71 mg) and vitamin C (4 vs 0 mg, against none). Roasted turkey breast has more protein (30.1 vs 16.6 g, 1.8 times as much), saturated fat (0.59 vs 0.5 g), cholesterol (80 vs 57 mg), magnesium (32 vs 22 mg) and vitamin A (3 vs 0 µg, against none).
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 slice of ham (28 g) and 3 oz of roasted turkey breast (85 g). The roasted turkey breast serving is 3.0 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for calories (now roasted turkey breast), potassium (now roasted turkey breast), calcium (now roasted turkey breast) and iron (now roasted turkey breast). One serving is 45.9 kcal of ham against 125 kcal of roasted turkey breast.
For the same calories
To get 100 kcal you would eat 61 g of ham or 68 g of roasted turkey breast. At that equal energy, ham carries 10.1 g of protein and roasted turkey breast 20.5 g. Fiber per 100 kcal is 0.79 g against 0 g. Measured per 100 kcal, every nutrient keeps the same leader as per 100 g.
Where the calories come from
Roughly, 41% of the energy in ham comes from protein, 49% from fat and 9% from carbohydrate; for roasted turkey breast it is 87%, 13% and 0%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 slice of ham reaches its largest shares of the Daily Value in sodium (10%), protein (9%) and cholesterol (5%); 3 oz of roasted turkey breast reaches its largest shares of the Daily Value in protein (51%), cholesterol (23%) and magnesium (6%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.