Tilapia (Raw)vsHam Sliced
Tilapia (Raw) has 96 calories and 20g protein per 100g. Ham Sliced has 164 calories and 17g protein per 100g Tilapia (Raw) has more protein, Tilapia (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Tilapia (Raw) vs Ham Sliced
Go with Tilapia (Raw) at just 96 kcal per 100g — 41% fewer calories.
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.
Tilapia (Raw) packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Tilapia (Raw) is the heart-friendlier option with less sodium, more potassium.
⚠️Things to Watch
Tilapia (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 Tilapia | Ham Sliced Regular (approximately 11% Fat) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 164kcal8% | <0.1kcal |
| Protein | 20g40% | 17g33% | +3.5g |
| Total Fat | 1.7g2% | 8.8g11% | <0.1g |
| Saturated Fat | 0.58g3% | 0.50g3% | +<0.1g |
| Cholesterol | 50mg17% | 57mg19% | <0.1mg |
| Carbohydrates | 0g0% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 1.3g5% | <0.1g |
| Sugars | 0g | 1.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 4.0mg4% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0.70mcg3% | +2.4mcg |
| Vitamin E | 0.40mg3% | <0.1mg1% | +0.32mg |
| Vitamin K | 1.4mcg1% | 0mcg0% | +1.4mcg |
| Vitamin B6 | 0.16mg10% | 0.33mg19% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0.42mcg18% | +1.2mcg |
| Folate | 24mcg6% | 7.0mcg2% | +17mcg |
| Thiamin (B1) | <0.1mg3% | 0.63mg52% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.18mg14% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 2.9mg18% | +1.0mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 814mg35% | <0.1mg |
| Calcium | 10mg1% | 24mg2% | <0.1mg |
| Iron | 0.56mg3% | 1.0mg6% | <0.1mg |
| Potassium | 302mg6% | 287mg6% | +15mg |
| Phosphorus | 170mg14% | 153mg12% | +17mg |
| Magnesium | 27mg6% | 22mg5% | +5.0mg |
| Zinc | 0.33mg3% | 1.4mg12% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg2% | 0.56mg24% | <0.1mg |
| Selenium | 42mcg76% | 21mcg38% | +21mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is significantly lower in calories at just 96 kcal per 100g compared to 164 kcal for Ham Sliced — that's 71% fewer calories, making Tilapia (Raw) the better choice for calorie-conscious diets.
Protein: Tilapia (Raw) provides more protein with 20.1g versus 16.6g per 100g. In terms of protein-to-calorie efficiency, Tilapia (Raw) offers better value for building and maintaining muscle.
Fat: Ham Sliced has more fat (8.8g vs 1.7g 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 C (Ham Sliced: 4mg vs 0mg), Vitamin K (Tilapia (Raw): 1.4mcg vs 0mcg), Thiamin (B1) (Ham Sliced: 0.626mg vs 0.041mg).
Key Minerals: Notable mineral differences include Sodium (Ham Sliced: 814mg vs 52mg), Manganese (Ham Sliced: 0.557mg vs 0.037mg), Zinc (Ham Sliced: 1.35mg vs 0.33mg).
Diet Suitability: Both fit a low-carb or keto diet. Tilapia (Raw) fits a high-protein diet. Tilapia (Raw) fits a low-fat diet. Tilapia (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Tilapia (Raw) or Ham Sliced?
- Tilapia (Raw) has more protein with 20.1g per 100g compared to 16.6g for Ham Sliced.
- Which is lower in calories, Tilapia (Raw) or Ham Sliced?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 164 kcal.
- Is Tilapia (Raw) or Ham Sliced healthier?
- It depends on your goals. Tilapia (Raw) has 96 calories and 20.1g 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, Tilapia (Raw) or Ham Sliced?
- Tilapia (Raw) is leaner with 1.7g of fat per 100g compared to 8.8g.
- Which has more fiber, Tilapia (Raw) or Ham Sliced?
- Ham Sliced has more fiber with 1.3g per 100g compared to 0g.