Mackerel (Raw)vsHam Sliced
Mackerel (Raw) has 205 calories and 19g protein per 100g. Ham Sliced has 164 calories and 17g protein per 100g Mackerel (Raw) has more protein, Ham Sliced is lower in calories.
🎯When to Eat What
Goal-based picks for Mackerel (Raw) vs Ham Sliced
Go with Ham Sliced at just 164 kcal per 100g — 20% fewer calories.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Ham Sliced packs 16.6g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Ham Sliced is the heart-friendlier option with lower saturated fat, more fiber.
⚠️Things to Watch
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
Ham Sliced
High in sodium at 814mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Mackerel Atlantic | Ham Sliced Regular (approximately 11% Fat) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 205kcal10% | 164kcal8% | +41kcal |
| Protein | 19g37% | 17g33% | +2.0g |
| Total Fat | 14g18% | 8.8g11% | +5.1g |
| Saturated Fat | 3.3g16% | 0.50g3% | +2.8g |
| Cholesterol | 70mg23% | 57mg19% | +13mg |
| Carbohydrates | 0g0% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 1.3g5% | <0.1g |
| Sugars | 0g | 1.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 50mcg6% | 0mcg0% | +50mcg |
| Vitamin C | 0.40mg0% | 4.0mg4% | <0.1mg |
| Vitamin D | 16mcg81% | 0.70mcg3% | +15mcg |
| Vitamin E | 1.5mg10% | <0.1mg1% | +1.4mg |
| Vitamin K | 5.0mcg4% | 0mcg0% | +5.0mcg |
| Vitamin B6 | 0.40mg23% | 0.33mg19% | +<0.1mg |
| Vitamin B12 | 8.7mcg363% | 0.42mcg18% | +8.3mcg |
| Folate | 1.0mcg0% | 7.0mcg2% | <0.1mcg |
| Thiamin (B1) | 0.18mg15% | 0.63mg52% | <0.1mg |
| Riboflavin (B2) | 0.31mg24% | 0.18mg14% | +0.13mg |
| Niacin (B3) | 9.1mg57% | 2.9mg18% | +6.2mg |
| 🔶Minerals | |||
| Sodium | 90mg4% | 814mg35% | <0.1mg |
| Calcium | 12mg1% | 24mg2% | <0.1mg |
| Iron | 1.6mg9% | 1.0mg6% | +0.61mg |
| Potassium | 314mg7% | 287mg6% | +27mg |
| Phosphorus | 217mg17% | 153mg12% | +64mg |
| Magnesium | 76mg18% | 22mg5% | +54mg |
| Zinc | 0.63mg6% | 1.4mg12% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg1% | 0.56mg24% | <0.1mg |
| Selenium | 44mcg80% | 21mcg38% | +23mcg |
🔬Nutritional Analysis
Calories: Ham Sliced is moderately lower in calories than Mackerel (Raw), containing 164 kcal compared to 205 kcal per 100g (25% fewer calories).
Protein: Mackerel (Raw) has more protein per 100g (18.6g vs 16.6g), but Ham Sliced delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Mackerel (Raw) has more fat (13.9g vs 8.8g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Ham Sliced has less saturated fat (0.5g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Mackerel (Raw): 50mcg vs 0mcg), Vitamin K (Mackerel (Raw): 5mcg vs 0mcg), Vitamin D (Mackerel (Raw): 16.1mcg vs 0.7mcg).
Key Minerals: Notable mineral differences include Manganese (Ham Sliced: 0.557mg vs 0.015mg), Sodium (Ham Sliced: 814mg vs 90mg), Magnesium (Mackerel (Raw): 76mg vs 22mg).
Diet Suitability: Both fit a low-carb or keto diet. Mackerel (Raw) fits a low-sodium diet.
🔗Related Comparisons
More with Mackerel
More with Ham Sliced
❓Frequently Asked Questions
- Which has more protein, Mackerel (Raw) or Ham Sliced?
- Mackerel (Raw) has more protein with 18.6g per 100g compared to 16.6g for Ham Sliced.
- Which is lower in calories, Mackerel (Raw) or Ham Sliced?
- Ham Sliced is lower in calories with 164 kcal per 100g versus 205 kcal.
- Is Mackerel (Raw) or Ham Sliced healthier?
- It depends on your goals. Mackerel (Raw) has 205 calories and 18.6g protein per 100g, while Ham Sliced has 164 calories and 16.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mackerel (Raw) or Ham Sliced?
- Ham Sliced is leaner with 8.8g of fat per 100g compared to 13.9g.
- Which has more fiber, Mackerel (Raw) or Ham Sliced?
- Ham Sliced has more fiber with 1.3g per 100g compared to 0g.