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Sliced ham vs turkey breast

By our estimate, turkey breast is more filling per calorie than sliced ham: 5 versus 3 out of 5. Turkey breast provides more protein per calorie: 20.8 g per 100 kcal, versus 10.1 g for sliced ham.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 173864 and 171098

No clinical review. No advertising from drug companies and no affiliate links.How we work

Key differences

  • Turkey breast provides more protein per calorie: 20.8 g per 100 kcal, versus 10.1 g for sliced ham.
  • Turkey breast has fewer calories: 114 kcal per 100 g, versus 164 for sliced ham, so the same calories come with more grams of food.
  • Sliced ham has more fiber: 1.3 g per 100 g, versus 0 g for turkey breast.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Ham, sliced, regular; Turkey breast, skinless, raw.
NutrientSliced hamserving: 40 g (1.5 oz)Turkey breastserving: 125 g (4.5 oz)Difference
Calories164 kcal per 100 g (3.5 oz)66 kcal per serving114 kcal per 100 g (3.5 oz)143 kcal per serving−50 kcal per 100 g (3.5 oz)+77 kcal per serving
Protein16.6 g per 100 g (3.5 oz)6.6 g per serving23.7 g per 100 g (3.5 oz)29.6 g per serving+7.1 g per 100 g (3.5 oz)+23 g per serving
Carbohydrates3.6 g per 100 g (3.5 oz)1.5 g per serving0.1 g per 100 g (3.5 oz)0.2 g per serving−3.5 g per 100 g (3.5 oz)−1.3 g per serving
of which sugars1 g per 100 g (3.5 oz)0.4 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving−0.9 g per 100 g (3.5 oz)−0.3 g per serving
Fiber1.3 g per 100 g (3.5 oz)0.5 g per serving0 g per 100 g (3.5 oz)0 g per serving−1.3 g per 100 g (3.5 oz)−0.5 g per serving
Fat8.8 g per 100 g (3.5 oz)3.5 g per serving1.5 g per 100 g (3.5 oz)1.9 g per serving−7.3 g per 100 g (3.5 oz)−1.7 g per serving
of which saturated0.5 g per 100 g (3.5 oz)0.2 g per serving0.3 g per 100 g (3.5 oz)0.4 g per serving−0.2 g per 100 g (3.5 oz)+0.2 g per serving
Water67.3 g per 100 g (3.5 oz)26.9 g per serving74.9 g per 100 g (3.5 oz)93.6 g per serving+7.6 g per 100 g (3.5 oz)+66.7 g per serving
Protein per 100 kcal10.1 g20.8 g+10.7 g
Estimated satiety (1 to 5)3 / 55 / 5+2

In bold, the value more favorable to satiety when the gap is clear. Difference: Turkey breast minus Sliced ham. Source: USDA FDC 173864 and 171098.

Per typical serving

With typical servings, 40 g (1.5 oz) of sliced ham has about 66 kcal and 6.6 g of protein, and 125 g (4.5 oz) of turkey breast about 143 kcal and 29.6 g.

To get 20 g of protein you would need about 120 g of sliced ham (198 kcal) or about 84 g of turkey breast (96 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, turkey breast is more filling per calorie than sliced ham: 5 versus 3 out of 5.

  • Sliced ham: Moderate energy density; a lot of protein per calorie.
  • Turkey breast: Low energy density; a lot of protein per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Sliced ham

  • If you want to add fiber: 1.3 g per 100 g.
  • If you prefer a lighter typical serving: about 66 kcal in 40 g (1.5 oz).
  • If you eat very little: it carries our “Nutritious in small servings” tag.

Turkey breast

  • If you want more protein per calorie: 20.8 g per 100 kcal.
  • If you want to eat more grams for the same calories: 114 kcal per 100 g.
  • If you want more protein in a typical serving: 29.6 g in 125 g (4.5 oz).
  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

On a GLP-1 medication

Sliced ham. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

Turkey breast. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Sliced ham: every nutrient, frequently asked questions, and similar foods.
  • Turkey breast: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Ham, sliced, regular (approximately 11% fat) (FDC ID 173864).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Turkey, whole, breast, meat only, raw (FDC ID 171098).accessed .