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Smoked salmon vs sliced ham

By our estimate, smoked salmon is more filling per calorie than sliced ham: 5 versus 3 out of 5. Smoked salmon provides more protein per calorie: 15.6 g per 100 kcal, versus 10.1 g for sliced ham.

Two ready-to-eat toppings for toast and sandwiches.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 173687 and 173864

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Key differences

  • Smoked salmon provides more protein per calorie: 15.6 g per 100 kcal, versus 10.1 g for sliced ham.
  • Smoked salmon has fewer calories: 117 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 smoked salmon.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Smoked salmon; Ham, sliced, regular.
NutrientSmoked salmonserving: 50 g (2 oz)Sliced hamserving: 40 g (1.5 oz)Difference
Calories117 kcal per 100 g (3.5 oz)59 kcal per serving164 kcal per 100 g (3.5 oz)66 kcal per serving+47 kcal per 100 g (3.5 oz)+7 kcal per serving
Protein18.3 g per 100 g (3.5 oz)9.2 g per serving16.6 g per 100 g (3.5 oz)6.6 g per serving−1.7 g per 100 g (3.5 oz)−2.5 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving3.6 g per 100 g (3.5 oz)1.5 g per serving+3.6 g per 100 g (3.5 oz)+1.5 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving1 g per 100 g (3.5 oz)0.4 g per serving+1 g per 100 g (3.5 oz)+0.4 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving1.3 g per 100 g (3.5 oz)0.5 g per serving+1.3 g per 100 g (3.5 oz)+0.5 g per serving
Fat4.3 g per 100 g (3.5 oz)2.2 g per serving8.8 g per 100 g (3.5 oz)3.5 g per serving+4.5 g per 100 g (3.5 oz)+1.4 g per serving
of which saturated0.9 g per 100 g (3.5 oz)0.5 g per serving0.5 g per 100 g (3.5 oz)0.2 g per serving−0.4 g per 100 g (3.5 oz)−0.3 g per serving
Water72 g per 100 g (3.5 oz)36 g per serving67.3 g per 100 g (3.5 oz)26.9 g per serving−4.7 g per 100 g (3.5 oz)−9.1 g per serving
Protein per 100 kcal15.6 g10.1 g−5.5 g
Estimated satiety (1 to 5)5 / 53 / 5−2

In bold, the value more favorable to satiety when the gap is clear. Difference: Sliced ham minus Smoked salmon. Source: USDA FDC 173687 and 173864.

Per typical serving

With typical servings, 50 g (2 oz) of smoked salmon has about 59 kcal and 9.2 g of protein, and 40 g (1.5 oz) of sliced ham about 66 kcal and 6.6 g.

To get 20 g of protein you would need about 109 g of smoked salmon (128 kcal) or about 120 g of sliced ham (198 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, smoked salmon is more filling per calorie than sliced ham: 5 versus 3 out of 5.

  • Smoked salmon: Calculation: 1 (base) + 1 (low energy density: 117 kcal/100 g) + 2 (protein: 15.6 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 72.0 g of water) = 5.
  • Sliced ham: Moderate energy density; a lot of protein per calorie.

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

Smoked salmon

  • If you want more protein per calorie: 15.6 g per 100 kcal.
  • If you want to eat more grams for the same calories: 117 kcal per 100 g.
  • If you want more protein in a typical serving: 9.2 g in 50 g (2 oz).

Sliced ham

  • If you want to add fiber: 1.3 g per 100 g.

On a GLP-1 medication

Smoked salmon. “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.

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.

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

Full food pages

  • Smoked salmon: every nutrient, frequently asked questions, and similar foods.
  • Sliced ham: 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: Fish, salmon, chinook, smoked (FDC ID 173687).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Ham, sliced, regular (approximately 11% fat) (FDC ID 173864).accessed .