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Bacon vs Ham: Calories Compared
Ham is lower in calories (100 vs 417 per 100g). Bacon has 12.6g protein per 100g versus 16.9g in Ham.
Per typical serving, Bacon provides 192 kcal (based on a 46g portion) versus Ham at 56 kcal (56g). The average adult needs around 2,000 calories per day, so bacon contributes 9.6% and ham contributes 2.8% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Bacon | Ham |
|---|---|---|
| Calories | 417 kcal | 100 kcal |
| Protein | 12.6g | 16.9g |
| Carbohydrates | 1.3g | 0.6g |
| of which Sugars | 1g | 0g |
| Fat | 39.7g | 3.4g |
| of which Saturates | 13.3g | 0.7g |
| Fibre | 0g | 0g |
| Sodium | 662mg | 1279mg |
| Potassium | 198mg | 490mg |
| Calcium | 5mg | 5mg |
| Iron | 0.4mg | 0.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 11µg | 0µg |
| Selenium | 20µg | 32µg |
| Riboflavin (B2) | 0.1mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Bacon has more (417kcal vs 100kcal per 100g) — a difference of 317kcal. Ham is the lower-calories option if that is your priority.
- Protein: Ham has more (16.9g vs 12.6g per 100g) — a difference of 4.3g. Ham is the stronger source of protein here.
- Carbohydrates: Bacon has more (1.3g vs 0.6g per 100g) — a difference of 0.7g.
- Sugars: Bacon has more (1g vs 0g per 100g) — a difference of 1g. Ham is the lower-sugars option if that is your priority.
- Fat: Bacon has more (39.7g vs 3.4g per 100g) — a difference of 36.3g. Ham is the lower-fat option if that is your priority.
- Saturated fat: Bacon has more (13.3g vs 0.7g per 100g) — a difference of 12.6g. Ham is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Ham has more (1279mg vs 662mg per 100g) — a difference of 617mg. Bacon is the lower-sodium option if that is your priority.
- Potassium: Ham has more (490mg vs 198mg per 100g) — a difference of 292mg. Ham is the stronger source of potassium here.
- Calcium: both foods contain the same amount (5mg per 100g).
- Iron: Ham has more (1mg vs 0mg per 100g) — a difference of 0mg. Ham is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Bacon has more (11µg vs 0µg per 100g) — a difference of 11µg. Bacon is the stronger source of vitamin A here.
- Selenium: Ham has more (32µg vs 20µg per 100g) — a difference of 12µg. Ham is the stronger source of selenium here.
- Riboflavin (b2): Ham has more (0mg vs 0mg per 100g) — a difference of 0mg. Ham is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Bacon | % DV | Ham | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Ham is the lower-calorie option at 100 kcal per 100g. If you need more protein, Ham provides more at 16.9g per 100g. For lower carbohydrates, Ham has fewer carbs at 0.6g per 100g.
Both bacon and ham can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Bacon or Ham?
Bacon has 417 calories per 100g while Ham has 100 calories per 100g. Bacon is higher in calories by 317 kcal per 100g.
Which has more protein, Bacon or Ham?
Bacon contains 12.6g of protein per 100g. Ham contains 16.9g of protein per 100g. Ham has more protein.
Is Bacon healthier than Ham?
Bacon has 417 kcal, 12.6g protein, 1.3g carbs and 39.7g fat per 100g. Ham has 100 kcal, 16.9g protein, 0.6g carbs and 3.4g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Bacon or Ham?
Bacon contains 0g of fibre per 100g, and Ham contains 0g per 100g. Bacon has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Bacon vs Ham?
A typical 2 rashers of bacon (46g) is around 192 calories. A typical 2 slices of ham (56g) is around 56 calories — a difference of 136 kcal per serving in favour of ham.
Can I substitute Bacon for Ham in recipes?
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).