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Chicken Breast vs Ham: Calories Compared
Ham is lower in calories (100 vs 165 per 100g). Chicken Breast has 31g protein per 100g versus 16.9g in Ham.
Per typical serving, Chicken Breast provides 231 kcal (based on a 140g portion) versus Ham at 56 kcal (56g). The average adult needs around 2,000 calories per day, so chicken breast contributes 11.6% 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 | Chicken Breast | Ham |
|---|---|---|
| Calories | 165 kcal | 100 kcal |
| Protein | 31g | 16.9g |
| Carbohydrates | 0g | 0.6g |
| of which Sugars | 0g | 0g |
| Fat | 3.6g | 3.4g |
| of which Saturates | 1g | 0.7g |
| Fibre | 0g | 0g |
| Sodium | 74mg | 1279mg |
| Potassium | 256mg | 490mg |
| Calcium | 15mg | 5mg |
| Iron | 1mg | 0.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 6µg | 0µg |
| Selenium | 28µg | 32µg |
| Riboflavin (B2) | 0.1mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Chicken Breast has more (165kcal vs 100kcal per 100g) — a difference of 65kcal. Ham is the lower-calories option if that is your priority.
- Protein: Chicken Breast has more (31g vs 16.9g per 100g) — a difference of 14.1g. Chicken Breast 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: Chicken Breast has more (3.6g vs 3.4g per 100g) — a difference of 0.2g. Ham is the lower-fat option if that is your priority.
- Saturated fat: Chicken Breast has more (1g vs 0.7g per 100g) — a difference of 0.3g. 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 74mg per 100g) — a difference of 1205mg. Chicken Breast is the lower-sodium option if that is your priority.
- Potassium: Ham has more (490mg vs 256mg per 100g) — a difference of 234mg. Ham is the stronger source of potassium here.
- Calcium: Chicken Breast has more (15mg vs 5mg per 100g) — a difference of 10mg. Chicken Breast is the stronger source of calcium here.
- Iron: Chicken Breast has more (1mg vs 1mg per 100g) — a difference of 0mg. Chicken Breast is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Chicken Breast has more (6µg vs 0µg per 100g) — a difference of 6µg. Chicken Breast is the stronger source of vitamin A here.
- Selenium: Ham has more (32µg vs 28µg per 100g) — a difference of 4µg. 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 | Chicken Breast | % 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, Chicken Breast provides more at 31g per 100g. For lower carbohydrates, Chicken Breast has fewer carbs at 0g per 100g.
Both chicken breast 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, Chicken Breast or Ham?
Chicken Breast has 165 calories per 100g while Ham has 100 calories per 100g. Chicken Breast is higher in calories by 65 kcal per 100g.
Which has more protein, Chicken Breast or Ham?
Chicken Breast contains 31g of protein per 100g. Ham contains 16.9g of protein per 100g. Chicken Breast has more protein.
Is Chicken Breast healthier than Ham?
Chicken Breast has 165 kcal, 31g protein, 0g carbs and 3.6g 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, Chicken Breast or Ham?
Chicken Breast contains 0g of fibre per 100g, and Ham contains 0g per 100g. Chicken Breast has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Chicken Breast vs Ham?
A typical 1 breast of chicken breast (140g) is around 231 calories. A typical 2 slices of ham (56g) is around 56 calories — a difference of 175 kcal per serving in favour of ham.
Can I substitute Chicken Breast 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).