Salmon (Raw)vsHam Sliced
Salmon (Raw) has 142 calories and 20g protein per 100g. Ham Sliced has 164 calories and 17g protein per 100g Salmon (Raw) has more protein, Salmon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Salmon (Raw) vs Ham Sliced
Ham Sliced's natural fat (8.8g/100g) helps your body absorb fat-soluble nutrients like vitamin D — not all fat is bad, moderate amounts are essential.
Salmon (Raw) packs 19.8g of protein per 100g (56% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) is the heart-friendlier option with less sodium, more potassium.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Salmon (Raw)
No major nutritional red flags stand out 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 Salmon Atlantic Wild Raw | Ham Sliced Regular (approximately 11% Fat) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 142kcal7% | 164kcal8% | <0.1kcal |
| Protein | 20g40% | 17g33% | +3.2g |
| Total Fat | 6.3g8% | 8.8g11% | <0.1g |
| Saturated Fat | 0.98g5% | 0.50g3% | +0.48g |
| Cholesterol | 55mg18% | 57mg19% | <0.1mg |
| Carbohydrates | 0g0% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 1.3g5% | <0.1g |
| Sugars | — | 1.0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 0mcg0% | +12mcg |
| Vitamin C | 0mg0% | 4.0mg4% | <0.1mg |
| Vitamin D | — | 0.70mcg3% | — |
| Vitamin E | — | <0.1mg1% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.82mg48% | 0.33mg19% | +0.49mg |
| Vitamin B12 | 3.2mcg133% | 0.42mcg18% | +2.8mcg |
| Folate | 25mcg6% | 7.0mcg2% | +18mcg |
| Thiamin (B1) | 0.23mg19% | 0.63mg52% | <0.1mg |
| Riboflavin (B2) | 0.38mg29% | 0.18mg14% | +0.20mg |
| Niacin (B3) | 7.9mg49% | 2.9mg18% | +5.0mg |
| 🔶Minerals | |||
| Sodium | 44mg2% | 814mg35% | <0.1mg |
| Calcium | 12mg1% | 24mg2% | <0.1mg |
| Iron | 0.80mg4% | 1.0mg6% | <0.1mg |
| Potassium | 490mg10% | 287mg6% | +203mg |
| Phosphorus | 200mg16% | 153mg12% | +47mg |
| Magnesium | 29mg7% | 22mg5% | +7.0mg |
| Zinc | 0.64mg6% | 1.4mg12% | <0.1mg |
| Copper | 0.25mg28% | <0.1mg10% | +0.16mg |
| Manganese | <0.1mg1% | 0.56mg24% | <0.1mg |
| Selenium | 37mcg66% | 21mcg38% | +16mcg |
🔬Nutritional Analysis
Calories: Salmon (Raw) is moderately lower in calories than Ham Sliced, containing 142 kcal compared to 164 kcal per 100g (15% fewer calories).
Protein: Salmon (Raw) provides more protein with 19.8g versus 16.6g per 100g. In terms of protein-to-calorie efficiency, Salmon (Raw) offers better value for building and maintaining muscle.
Fat: Ham Sliced has more fat (8.8g vs 6.34g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Salmon (Raw): 12mcg vs 0mcg), Vitamin C (Ham Sliced: 4mg vs 0mg), Vitamin B12 (Salmon (Raw): 3.18mcg vs 0.42mcg).
Key Minerals: Notable mineral differences include Manganese (Ham Sliced: 0.557mg vs 0.016mg), Sodium (Ham Sliced: 814mg vs 44mg), Copper (Salmon (Raw): 0.25mg vs 0.089mg).
Diet Suitability: Both fit a low-carb or keto diet. Salmon (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Salmon (Raw) or Ham Sliced?
- Salmon (Raw) has more protein with 19.8g per 100g compared to 16.6g for Ham Sliced.
- Which is lower in calories, Salmon (Raw) or Ham Sliced?
- Salmon (Raw) is lower in calories with 142 kcal per 100g versus 164 kcal.
- Is Salmon (Raw) or Ham Sliced healthier?
- It depends on your goals. Salmon (Raw) has 142 calories and 19.8g 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, Salmon (Raw) or Ham Sliced?
- Salmon (Raw) is leaner with 6.34g of fat per 100g compared to 8.8g.
- Which has more fiber, Salmon (Raw) or Ham Sliced?
- Ham Sliced has more fiber with 1.3g per 100g compared to 0g.