Ham vs Turkey Breast: Nutrition Comparison
A detailed side-by-side comparison of ham and turkey breast, including calories, macronutrients, and which is better for your dietary goals.
Calorie & Macro Comparison
When comparing ham and turkey breast per serving, turkey breast contains 10 fewer calories (7% less). Here is how they stack up across all major nutrients:
| Nutrient | Ham (3 oz (85g)) | Turkey Breast (3 oz (85g)) | Winner |
|---|---|---|---|
| Calories | 145 | 135 | Turkey Breast Lower |
| Protein | 21.0g | 30.0g | Turkey Breast More |
| Carbs | 1.5g | 0.0g | Turkey Breast Lower |
| Fat | 5.5g | 1.0g | Turkey Breast Lower |
| Fiber | 0.0g | 0.0g | Turkey Breast More |
Per 100g Comparison
Comparing per 100 grams gives a standardized view that accounts for different serving sizes. This is especially useful when deciding how much of each food to include in your meals.
| Per 100g | Ham | Turkey Breast |
|---|---|---|
| Calories | 170.6 | 158.8 |
| Protein | 24.7g | 35.3g |
| Carbs | 1.8g | 0.0g |
| Fat | 6.5g | 1.2g |
| Fiber | 0.0g | 0.0g |
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Visual Comparison
See how ham and turkey breast compare at a glance with these charts:
Which Is Better For...
Weight Loss Turkey Breast
Turkey Breast wins for weight loss with fewer calories and more fiber. When trying to lose weight, choosing foods with fewer calories and more fiber helps you stay full longer without consuming excess energy. Turkey Breast has 135 calories per serving with 0.0g of fiber, making it a solid option for anyone watching their calorie intake. That said, both foods can fit into a weight loss diet when portioned correctly.
Muscle Building Turkey Breast
Turkey Breast is the better choice for muscle building with 30.0g of protein per serving compared to 21.0g. Protein is the primary macronutrient responsible for muscle repair and growth. To maximize muscle protein synthesis, aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. Pairing your protein source with resistance training is essential for the best results. Both ham and turkey breast can contribute to your daily protein target as part of a balanced diet.
Low-Carb / Keto Turkey Breast
Turkey Breast is more suitable for low-carb diets with only 0.0g of carbs per serving versus 1.5g. On a standard ketogenic diet, you aim for 20 to 50 grams of net carbs per day. Choosing the lower-carb option lets you stay within your carb budget while still enjoying the other nutritional benefits. Keep in mind that net carbs equal total carbs minus fiber, so a food with high fiber relative to its total carbs is even more keto-friendly.
Key Takeaways
Both ham and turkey breast have their place in a healthy diet. Here is a quick summary to help you decide:
- ✓ Ham has 145 calories, 21.0g protein, 1.5g carbs, and 5.5g fat per 3 oz (85g).
- ✓ Turkey Breast has 135 calories, 30.0g protein, 0.0g carbs, and 1.0g fat per 3 oz (85g).
- ✓ For weight loss, turkey breast has the edge.
- ✓ For muscle building, turkey breast provides more protein.
- ✓ For low-carb diets, turkey breast is the better pick.
The best food is the one that fits your personal goals, preferences, and overall meal plan. Use the Calory app to track both foods and see how they fit into your daily targets.
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