Ham SlicedvsTurkey Breast (Raw)
Ham Sliced has 164 calories and 17g protein per 100g. Turkey Breast (Raw) has 102 calories and 22g protein per 100g Turkey Breast (Raw) has more protein, Turkey Breast (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Ham Sliced vs Turkey Breast (Raw)
Go with Turkey Breast (Raw) at just 102 kcal per 100g — 38% 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.
Turkey Breast (Raw) packs 21.5g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Turkey Breast (Raw) is the heart-friendlier option with less sodium.
⚠️Things to Watch
Ham Sliced
High in sodium at 814mg per 100g, so it may not be the best fit for a low-sodium diet.
Turkey Breast (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Ham Sliced Regular (approximately 11% Fat) | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 164kcal8% | 102kcal5% | +62kcal |
| Protein | 17g33% | 22g43% | <0.1g |
| Total Fat | 8.8g11% | 1.7g2% | +7.1g |
| Saturated Fat | 0.50g3% | 0.54g3% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 57mg19% | 54mg18% | +3.0mg |
| Carbohydrates | 3.6g1% | 0.14g0% | +3.5g |
| Dietary Fiber | 1.3g5% | 0g0% | +1.3g |
| Sugars | 1.0g | <0.1g | +0.95g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 4.0mg4% | 0mg0% | +4.0mg |
| Vitamin D | 0.70mcg3% | 0.10mcg1% | +0.60mcg |
| Vitamin E | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 0mcg0% | 0mcg0% | — |
| Vitamin B6 | 0.33mg19% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 0.42mcg18% | 0.63mcg26% | <0.1mcg |
| Folate | 7.0mcg2% | 7.0mcg2% | — |
| Thiamin (B1) | 0.63mg52% | <0.1mg3% | +0.59mg |
| Riboflavin (B2) | 0.18mg14% | 0.14mg11% | +<0.1mg |
| Niacin (B3) | 2.9mg18% | 9.9mg62% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 814mg35% | 206mg9% | +608mg |
| Calcium | 24mg2% | 14mg1% | +10mg |
| Iron | 1.0mg6% | 0.54mg3% | +0.48mg |
| Potassium | 287mg6% | 242mg5% | +45mg |
| Phosphorus | 153mg12% | 236mg19% | <0.1mg |
| Magnesium | 22mg5% | 25mg6% | <0.1mg |
| Zinc | 1.4mg12% | 1.3mg12% | +<0.1mg |
| Copper | <0.1mg10% | <0.1mg6% | +<0.1mg |
| Manganese | 0.56mg24% | <0.1mg0% | +0.55mg |
| Selenium | 21mcg38% | 23mcg41% | <0.1mcg |
🔬Nutritional Analysis
Calories: Turkey Breast (Raw) is significantly lower in calories at just 102 kcal per 100g compared to 164 kcal for Ham Sliced — that's 61% fewer calories, making Turkey Breast (Raw) the better choice for calorie-conscious diets.
Protein: Turkey Breast (Raw) provides more protein with 21.5g versus 16.6g per 100g. In terms of protein-to-calorie efficiency, Turkey Breast (Raw) offers better value for building and maintaining muscle.
Fat: Ham Sliced has more fat (8.8g vs 1.66g 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 (Turkey Breast (Raw): 6mcg vs 0mcg), Vitamin C (Ham Sliced: 4mg vs 0mg), Thiamin (B1) (Ham Sliced: 0.626mg vs 0.033mg).
Key Minerals: Notable mineral differences include Manganese (Ham Sliced: 0.557mg vs 0.007mg), Sodium (Ham Sliced: 814mg vs 206mg), Iron (Ham Sliced: 1.02mg vs 0.54mg).
Diet Suitability: Both fit a low-carb or keto diet. Turkey Breast (Raw) fits a high-protein diet. Turkey Breast (Raw) fits a low-fat diet.
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❓Frequently Asked Questions
- Which has more protein, Ham Sliced or Turkey Breast (Raw)?
- Turkey Breast (Raw) has more protein with 21.5g per 100g compared to 16.6g for Ham Sliced.
- Which is lower in calories, Ham Sliced or Turkey Breast (Raw)?
- Turkey Breast (Raw) is lower in calories with 102 kcal per 100g versus 164 kcal.
- Is Ham Sliced or Turkey Breast (Raw) healthier?
- It depends on your goals. Ham Sliced has 164 calories and 16.6g protein per 100g, while Turkey Breast (Raw) has 102 calories and 21.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Ham Sliced or Turkey Breast (Raw)?
- Turkey Breast (Raw) is leaner with 1.66g of fat per 100g compared to 8.8g.
- Which has more fiber, Ham Sliced or Turkey Breast (Raw)?
- Ham Sliced has more fiber with 1.3g per 100g compared to 0g.