Both ham and chicken are popular sources of protein and can be part of a healthy diet. However, there are some key nutritional differences between the two that are worth considering when deciding which is the healthier option.
In general, chicken is lower in fat and calories compared to ham. Chicken also contains less sodium and more iron. Ham provides more protein per serving and is an excellent source of B vitamins like niacin.
When choosing between ham and chicken, factors like cooking methods, portion sizes, and sodium content also impact the overall nutrition profiles. By understanding the complete nutritional breakdowns, you can make an informed decision about which option better supports your health goals.
Nutritional profiles
To understand which option is healthier, let’s look at the basic nutritional information in 3 ounces of cooked, skinless chicken breast versus 3 ounces of lean sliced ham.
Calories and macronutrients
| Nutrient | Chicken | Ham |
|---|---|---|
| Calories | 143 | 139 |
| Fat | 3g | 5g |
| Saturated fat | 1g | 2g |
| Protein | 26g | 19g |
| Carbohydrates | 0g | 1g |
Chicken contains slightly fewer calories and less total fat, saturated fat, and carbohydrates than ham. Chicken also has more protein per serving compared to ham.
Vitamins and minerals
| Nutrient | Chicken | Ham |
|---|---|---|
| Iron | 15% DV | 6% DV |
| Niacin | 16% DV | 16% DV |
| Vitamin B6 | 15% DV | 11% DV |
| Vitamin B12 | 3% DV | 26% DV |
| Zinc | 5% DV | 7% DV |
| Sodium | 74mg | 1095mg |
Chicken contains more iron but less vitamin B12 than ham. Ham provides significantly more sodium, with over 1,000 mg per serving compared to just 74 mg in chicken.
Health benefits of chicken
Here are some of the top health benefits associated with eating chicken:
Lower in fat and calories
Chicken is a lean source of protein that is lower in total fat, saturated fat, and calories compared to red meats like beef and pork. Going with chicken over fatty red meats can help reduce calorie intake and risk factors for heart disease.
High in protein for muscle maintenance
Chicken is an excellent source of high-quality protein, providing around 26 grams per 3 ounce serving. Consuming adequate protein is important for building and maintaining muscle mass, supporting weight management, and keeping you feeling full.
Contains nutrients like vitamin B6 and niacin
Chicken provides a variety of important vitamins and minerals. A serving contains vitamins B6 and B3 (niacin), which support energy metabolism and nervous system function. Chicken also contains selenium, phosphorus, and zinc.
May support heart health
Replacing red and processed meats with chicken may promote heart health. Chicken contains less saturated fat, which can reduce LDL “bad” cholesterol. Chicken also provides amino acids that may help lower blood pressure.
Health benefits of ham
Here are some of the top health benefits linked to eating ham in moderation:
Good source of protein
Although not as high in protein as chicken, ham still provides a significant amount, with about 19 grams per 3 ounce serving. This makes it a good option for bumping up protein intake.
Excellent source of B vitamins
Ham contains high levels of B vitamins, including niacin, vitamin B6, and especially vitamin B12. B vitamins help turn food into cellular energy and support neurological health.
Contains zinc and other minerals
Ham provides minerals like zinc, phosphorus, and iron. Zinc supports immune health and wound healing, while phosphorus and iron help transport oxygen in the blood.
Can be a lean source when choosing carefully
Opting for leaner ham slices, like 96% fat-free varieties, can provide protein and B vitamins with less fat and sodium. Lean ham in moderation may have a place in an overall healthy eating pattern.
Downsides of ham
While ham offers some nutritional benefits, there are also some potential downsides to consider:
Higher in sodium
Ham contains significantly more sodium than fresh chicken. Higher sodium intake is linked to high blood pressure, which raises risks for stroke and heart disease.
More nitrates/nitrites
Ham is often cured with sodium nitrite. Nitrites may be converted to cancer-causing nitrosamines in the body. However, today’s pork industry uses nitrites at safe, regulated levels.
Can be high in fat
While lean ham can be low in fat, regular hams may contain more total and saturated fat than chicken or fish. Fatty ham varieties include prosciutto and salami.
Higher in cholesterol
Ham contains dietary cholesterol, which chicken does not naturally have. Dietary cholesterol may modestly impact blood cholesterol levels in some people.
Cooking methods
Preparation and cooking techniques also impact the nutritional quality of both ham and chicken:
Chicken
– Grilling, roasting, or baking chicken maintains nutrition and keeps fat lower compared to frying.
– Eating chicken skin adds significant saturated fat and calories. Remove skin before eating to keep chicken lean.
– Marinades help chicken retain moisture but look out for high sugar and sodium varieties. Lemon juice, herbs, and olive oil make healthy marinades.
Ham
– Opt for lower-sodium ham varieties and rinse before cooking to remove some excess sodium.
– Bake or roast ham instead of frying to avoid adding unnecessary fat.
– Watch out for glazes and coatings on ham that can contain lots of sugar. Enjoy ham without sauces or glazes to limit added sugars.
Serving sizes
Eating appropriate serving sizes is key for both ham and chicken. Here are some guidelines:
– A healthy portion of chicken is about 3-4 ounces cooked, which provides 25-35 grams of protein. Limit to no more than 6 ounces per meal.
– For ham, stick to 2-3 ounce servings. This gives you roughly 15-20 grams of protein. Limit ham portions to keep sodium, nitrites, and saturated fat under control.
– Combine either choice with veggies and whole grains. Avoid large portions of just chicken or ham.
Environmental impact
There are also some differences between ham and chicken when it comes to environmental footprint:
Greenhouse gas emissions
Chicken production generates fewer greenhouse gas emissions that contribute to climate change compared to pork. Chicken has about half the carbon footprint of pork.
Water usage
Ham and other pork products have a larger water footprint than chicken. The water usage for chicken is about half that of pork.
Land usage
Chicken requires less land usage than pork. Chicken uses about two-thirds of the land needed for pork production.
So from an ecological perspective, chicken has some advantages over pork products like ham.
The verdict
Analyzing the nutritional profiles, health impacts, downsides, and environmental effects makes chicken look like the healthier choice in most cases.
Chicken is lower in calories, sodium, fat, and nitrites. It provides more iron and less saturated fat than ham. Chicken production also has some ecological benefits over pork.
However, ham can be part of a balanced diet in moderation. Choosing lean deli ham occasionally can provide protein, zinc, B vitamins, and other nutrients. Just limit portion sizes and sodium intake to minimize any downsides.
Here is a quick summary comparing ham and chicken for health:
Chicken
– Lower in calories, fat, sodium
– Higher in protein and iron
– Provides B vitamins, selenium
– Associated with heart health
– Lower risk from nitrites
– Lower impact on the environment
Ham
– Good source of protein
– Excellent source of B vitamins
– Contains zinc, phosphorus, potassium
– Can choose lean options
– Higher in sodium, nitrites, and cholesterol
– Larger carbon footprint than chicken
When choosing between ham or chicken, pick chicken more often for the nutritional advantages. But ham can still be enjoyed occasionally as part of a varied diet. Focus on getting plenty of fruits, vegetables, whole grains, legumes, nuts, seeds and healthy fats like olive oil and avocados in your diet along with lean proteins.
Conclusion
Chicken is generally the healthier choice over ham, providing more protein, less fat, and greater amounts of nutrients like iron. Chicken production is also linked to lower environmental impacts than pork. However, lean ham in moderation may provide some nutritional benefits.
When comparing different protein options, evaluate complete nutritional profiles, potential health benefits and risks, preparation methods, and serving sizes. Consider environmental impacts as well. This approach helps flexibly incorporate various protein foods like chicken and ham into your diet while optimizing your overall health.