Which is healthier, Ham or Sardine?

Sardine wins in 4 out of 10 nutritional categories. Ham has 145 calories and 21g protein per 100g, while Sardine has 208 calories and 24.6g protein.

How many calories are in Ham vs Sardine?

Ham contains 145 calories per 100g, while Sardine contains 208 calories per 100g.

Which has more protein, Ham or Sardine?

Sardine has more protein with 24.6g per 100g compared to 21g.

Ham vs Sardine

Nutrition Comparison per 100g

Ham 3

4 Sardine

Meat vs Fish

Side-by-Side Nutrition Facts

Nutrient	Ham	Sardine	Better
Calories	145kcal	208kcal	Ham
Protein	21g	24.6g	Sardine
Total Fat	5.5g	11.5g	Ham
Carbohydrates	1.5g	0g	Ham
Fiber	0g	0g	Tie
Sugar	0g	0g	Tie
Vitamin C	0mg	0mg	Tie
Calcium	7mg	382mg	Sardine
Iron	0.7mg	2.9mg	Sardine
Potassium	287mg	397mg	Sardine

Macronutrient Breakdown

Ham

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

Sardine

Protein: 24.6g Fat: 11.5g Carbs: 0g

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 Sardine — Key Takeaway

Ham has 63 fewer calories per 100g than Sardine, making it the lighter option. For protein, Sardine leads with 24.6g per 100g.

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