Which is healthier, Ham or Kale?

Kale wins in 8 out of 10 nutritional categories. Ham has 145 calories and 21g protein per 100g, while Kale has 49 calories and 4.3g protein.

How many calories are in Ham vs Kale?

Ham contains 145 calories per 100g, while Kale contains 49 calories per 100g.

Which has more protein, Ham or Kale?

Ham has more protein with 21g per 100g compared to 4.3g.

Ham vs Kale

Nutrition Comparison per 100g

Ham 2

8 Kale

Meat vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Ham	Kale	Better
Calories	145kcal	49kcal	Kale
Protein	21g	4.3g	Ham
Total Fat	5.5g	0.9g	Kale
Carbohydrates	1.5g	8.8g	Kale
Fiber	0g	3.6g	Kale
Sugar	0g	2.3g	Ham
Vitamin C	0mg	120mg	Kale
Calcium	7mg	150mg	Kale
Iron	0.7mg	1.5mg	Kale
Potassium	287mg	491mg	Kale

Macronutrient Breakdown

Ham

Protein: 21g Fat: 5.5g Carbs: 1.5g

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Ham vs Kale — Key Takeaway

Kale has 96 fewer calories per 100g than Ham, making it the lighter option. For protein, Ham leads with 21g per 100g. Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.

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