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Beef Mince vs Ham: Calories Compared
Ham is lower in calories (100 vs 254 per 100g). Beef Mince has 17.2g protein per 100g versus 16.9g in Ham.
Per typical serving, Beef Mince provides 254 kcal (based on a 100g portion) versus Ham at 56 kcal (56g). The average adult needs around 2,000 calories per day, so beef mince contributes 12.7% 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 | Beef Mince | Ham |
|---|---|---|
| Calories | 254 kcal | 100 kcal |
| Protein | 17.2g | 16.9g |
| Carbohydrates | 0g | 0.6g |
| of which Sugars | 0g | 0g |
| Fat | 20g | 3.4g |
| of which Saturates | 7.6g | 0.7g |
| Fibre | 0g | 0g |
| Sodium | 66mg | 1279mg |
| Potassium | 270mg | 490mg |
| Calcium | 18mg | 5mg |
| Iron | 1.9mg | 0.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 4µg | 0µg |
| Selenium | 15µg | 32µg |
| Riboflavin (B2) | 0.2mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Beef Mince has more (254kcal vs 100kcal per 100g) — a difference of 154kcal. Ham is the lower-calories option if that is your priority.
- Protein: Beef Mince has more (17.2g vs 16.9g per 100g) — a difference of 0.3g. Beef Mince is the stronger source of protein here.
- Carbohydrates: Ham has more (0.6g vs 0g per 100g) — a difference of 0.6g.
- Sugars: both foods contain the same amount (0g per 100g).
- Fat: Beef Mince has more (20g vs 3.4g per 100g) — a difference of 16.6g. Ham is the lower-fat option if that is your priority.
- Saturated fat: Beef Mince has more (7.6g vs 0.7g per 100g) — a difference of 6.9g. 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 66mg per 100g) — a difference of 1213mg. Beef Mince is the lower-sodium option if that is your priority.
- Potassium: Ham has more (490mg vs 270mg per 100g) — a difference of 220mg. Ham is the stronger source of potassium here.
- Calcium: Beef Mince has more (18mg vs 5mg per 100g) — a difference of 13mg. Beef Mince is the stronger source of calcium here.
- Iron: Beef Mince has more (2mg vs 1mg per 100g) — a difference of 1mg. Beef Mince is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Beef Mince has more (4µg vs 0µg per 100g) — a difference of 4µg. Beef Mince is the stronger source of vitamin A here.
- Selenium: Ham has more (32µg vs 15µg per 100g) — a difference of 17µg. 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 | Beef Mince | % 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, Beef Mince provides more at 17.2g per 100g. For lower carbohydrates, Beef Mince has fewer carbs at 0g per 100g.
Both beef mince 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, Beef Mince or Ham?
Beef Mince has 254 calories per 100g while Ham has 100 calories per 100g. Beef Mince is higher in calories by 154 kcal per 100g.
Which has more protein, Beef Mince or Ham?
Beef Mince contains 17.2g of protein per 100g. Ham contains 16.9g of protein per 100g. Beef Mince has more protein.
Is Beef Mince healthier than Ham?
Beef Mince has 254 kcal, 17.2g protein, 0g carbs and 20g 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, Beef Mince or Ham?
Beef Mince contains 0g of fibre per 100g, and Ham contains 0g per 100g. Beef Mince has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Beef Mince vs Ham?
A typical 100g serving of beef mince (100g) is around 254 calories. A typical 2 slices of ham (56g) is around 56 calories — a difference of 198 kcal per serving in favour of ham.
Can I substitute Beef Mince 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.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).