SardinevsHam Sliced
Sardine has 208 calories and 25g protein per 100g. Ham Sliced has 164 calories and 17g protein per 100g Sardine has more protein, Ham Sliced is lower in calories.
🎯When to Eat What
Goal-based picks for Sardine vs Ham Sliced
Go with Ham Sliced at just 164 kcal per 100g — 21% fewer calories.
Sardine's natural fat (11.4g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D and calcium — not all fat is bad, moderate amounts are essential.
Sardine packs 24.6g of protein per 100g (47% of calories from protein) — the better pick for muscle growth and recovery.
Sardine has 142mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
Sardine provides 397mg of potassium per 100g — important for muscle function and hydration.
Sardine provides 382mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Sardine
Relatively high in cholesterol at 142mg 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 Sardine Atlantic Canned In Oil | Ham Sliced Regular (approximately 11% Fat) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 208kcal10% | 164kcal8% | +44kcal |
| Protein | 25g49% | 17g33% | +8.0g |
| Total Fat | 11g15% | 8.8g11% | +2.6g |
| Saturated Fat | 1.5g8% | 0.50g3% | +1.0g |
| Cholesterol | 142mg47% | 57mg19% | +85mg |
| Carbohydrates | 0g0% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 1.3g5% | <0.1g |
| Sugars | 0g | 1.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 0mcg0% | +32mcg |
| Vitamin C | 0mg0% | 4.0mg4% | <0.1mg |
| Vitamin D | 4.8mcg24% | 0.70mcg3% | +4.1mcg |
| Vitamin E | 2.0mg14% | <0.1mg1% | +2.0mg |
| Vitamin K | 2.6mcg2% | 0mcg0% | +2.6mcg |
| Vitamin B6 | 0.17mg10% | 0.33mg19% | <0.1mg |
| Vitamin B12 | 8.9mcg373% | 0.42mcg18% | +8.5mcg |
| Folate | 10mcg3% | 7.0mcg2% | +3.0mcg |
| Thiamin (B1) | <0.1mg7% | 0.63mg52% | <0.1mg |
| Riboflavin (B2) | 0.23mg17% | 0.18mg14% | +<0.1mg |
| Niacin (B3) | 5.2mg33% | 2.9mg18% | +2.3mg |
| 🔶Minerals | |||
| Sodium | 307mg13% | 814mg35% | <0.1mg |
| Calcium | 382mg29% | 24mg2% | +358mg |
| Iron | 2.9mg16% | 1.0mg6% | +1.9mg |
| Potassium | 397mg8% | 287mg6% | +110mg |
| Phosphorus | 490mg39% | 153mg12% | +337mg |
| Magnesium | 39mg9% | 22mg5% | +17mg |
| Zinc | 1.3mg12% | 1.4mg12% | <0.1mg |
| Copper | 0.19mg21% | <0.1mg10% | +<0.1mg |
| Manganese | 0.11mg5% | 0.56mg24% | <0.1mg |
| Selenium | 53mcg96% | 21mcg38% | +32mcg |
🔬Nutritional Analysis
Calories: Ham Sliced is moderately lower in calories than Sardine, containing 164 kcal compared to 208 kcal per 100g (27% fewer calories).
Protein: Sardine provides more protein with 24.6g versus 16.6g per 100g. In terms of protein-to-calorie efficiency, Sardine offers better value for building and maintaining muscle.
Fat: Sardine has more fat (11.4g 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 1.53g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sardine: 32mcg vs 0mcg), Vitamin C (Ham Sliced: 4mg vs 0mg), Vitamin K (Sardine: 2.6mcg vs 0mcg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 24mg), Manganese (Ham Sliced: 0.557mg vs 0.108mg), Phosphorus (Sardine: 490mg vs 153mg).
Diet Suitability: Both fit a low-carb or keto diet. Sardine fits a high-protein diet.
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❓Frequently Asked Questions
- Which has more protein, Sardine or Ham Sliced?
- Sardine has more protein with 24.6g per 100g compared to 16.6g for Ham Sliced.
- Which is lower in calories, Sardine or Ham Sliced?
- Ham Sliced is lower in calories with 164 kcal per 100g versus 208 kcal.
- Is Sardine or Ham Sliced healthier?
- It depends on your goals. Sardine has 208 calories and 24.6g 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, Sardine or Ham Sliced?
- Ham Sliced is leaner with 8.8g of fat per 100g compared to 11.4g.
- Which has more fiber, Sardine or Ham Sliced?
- Ham Sliced has more fiber with 1.3g per 100g compared to 0g.