When comparing bacon vs. ham, there are a few things to consider. People think that both bacon and ham are good sources of protein, but they are not the same.
Ham is often used to make sandwiches and other snacks. It is cut from the upper thigh, buttock, or the area where the knee meets the thigh. You can wet-cure or dry-cure ham. These are two different ways to make foods like meat, produce, and fish last longer.
There are multiple types of ham that can be found all around the world. For example, in Italy, cured or cooked ham is known as prosciutto.
Perma ham, which is also from Italy, has a small amount of salt and is cured with garlic powder and sugar.
In Spain, serrano ham is made from a white pig. Whereas, in France, wet-cured boneless ham, or Jambon de Paris, is popular.
Tinned ham is the most popular kind of ham in the United States. It is a relatively tiny meat that can be bought in tins.
Among savory breakfast meats, bacon and ham are two of the most popular options. From bacon, egg and cheese sandwiches to holiday ham dinners, these pork products are staples in many diets. But when it comes to nutrition, is one actually better for you than the other?
In this comprehensive article, we’ll analyze the health factors, weigh the pros and cons, and compare ham versus bacon to determine which comes out on top in terms of nutrition and health impacts.
A Look At Ham Nutrition
First, let’s break down the nutrition found in ham. In a 3-ounce serving, ham contains:
- Calories: 160
- Fat: 9g
- Saturated Fat: 3g
- Protein: 18g
- Sodium: 1,050mg
- Potassium: 20% DV
- Zinc: 15% DV
- Vitamin B6: 15% DV
- Vitamin B12: 15% DV
- Phosphorus: 15% DV
- Iron: 6% DV
As you can see, ham is high in protein providing 18 grams per serving. Protein helps maintain and repair tissues and muscles in the body. Ham is also a significant source of B vitamins like B6 and B12, which support energy metabolism and brain health.
However, on the negative side, ham tends to be very high in sodium, with over 1000mg per serving The American Heart Association recommends limiting sodium to 2300mg per day, so a single serving of ham provides nearly half of the daily recommended amount
Now Let’s Look At Bacon Nutrition
In comparison to ham, here is the typical nutrition profile of bacon in a 1-ounce serving:
- Calories: 54
- Fat: 5g
- Saturated Fat: 2g
- Protein: 3g
- Sodium: 190mg
- Nitrates/Nitrites: Often Added
- Vitamin B1: 2% DV
- Phosphorus: 2% DV
- Potassium: 2% DV
Bacon does contain less calories and sodium per serving compared to ham. However, it is extremely high in fat, with over 50% of the calories coming from fat. Most of this is saturated fat, which can raise cholesterol levels.
Bacon also provides far less protein than ham, with only 3 grams per ounce. And it often contains preservatives like nitrates and nitrites, which may increase cancer risk when eaten in high amounts.
Comparing The Pros And Cons of Each
Based on their nutrition profiles, here is a comparison of the potential benefits and downsides of ham versus bacon:
Ham Pros:
- Higher in protein than bacon
- Rich source of B vitamins
- Lower in calories than bacon
- Provides more potassium, zinc, and iron
Ham Cons:
- Extremely high in sodium
- Still high in saturated fat
- Processed varieties may contain nitrates/nitrites
Bacon Pros:
- Lower in calories than ham
- Contains monounsaturated fats
- Lower in sodium than ham
Bacon Cons:
- Very high in saturated fat
- Much lower in protein than ham
- Often contains carcinogenic preservatives
- Provides almost no vitamins/minerals
Analyzing the Health Impacts of Each
Based on their respective nutritional profiles, what does research show about the potential health impacts of ham versus bacon?
Ham Health Effects:
- May increase risk of stomach cancer due to high sodium content
- Elevated blood pressure risk from high sodium levels
- Lean ham can help lower LDL “bad” cholesterol
- In moderation, ham provides high quality complete protein
Bacon Health Effects:
- Strong links to increased colorectal cancer risk
- Higher LDL cholesterol levels and heart disease risk
- Increased risk of type 2 diabetes
- Higher sodium intake than ham for people eating multiple servings
- Preservatives may cause DNA damage over time
Is Ham Actually Healthier Than Bacon?
When comparing the nutritional content, pros, cons and health impacts side-by-side, is ham truly better for you than bacon?
The answer is – it depends.
In some ways, ham appears to have slight health advantages over bacon. It contains much more protein, vitamins, minerals, and less saturated fat per serving compared to bacon.
However, ham also has very high levels of sodium per serving. For people with high blood pressure or who are sodium sensitive, this can negate any benefits. Ham also still contains high amounts of nitrates/nitrites in processed varieties.
Ultimately, both ham and bacon should be eaten in moderation as part of an overall healthy diet. But if choosing between the two for breakfast, ham may be slightly preferable from a nutrition standpoint due to its much higher protein and lower saturated fat content.
To get the benefits of ham without excess sodium, look for low-sodium and uncured varieties. Pair ham with plenty of vegetables, fruits, whole grains and healthy fats for balance.
Healthier Breakfast Meat Alternatives To Consider
If you’re looking for breakfast protein options healthier than ham or bacon, consider these alternatives:
- Chicken or turkey sausage and patties
- Veggie-based sausage crumbles
- Smoked salmon or lox
- Canadian bacon or pork tenderloin
- Hard-boiled or scrambled eggs
- Tofu breakfast scrambles
- Nut butters on whole grain toast
- Lentil breakfast patties
- Grilled chicken breast
- Black bean veggie burger patties
The Bottom Line
At the end of the day, both ham and bacon should be consumed sparingly as part of a healthy diet. But when comparing the two, ham does appear to have slight nutritional advantages thanks to its higher protein and vitamin content. However, it also contains very high sodium levels that bring health risks.
For the healthiest approach, limit intake of all processed meats while emphasizing plant-based proteins and unprocessed poultry, fish, eggs and legumes. With some precautions for sodium intake, enjoying ham occasionally can fit into an overall balanced lifestyle.
Common Uses For Ham
Ham is often used in its sliced form, such as in a ham and cheese sandwich. But ham can be used in many different dishes, and it’s a popular holiday dish for Christmas and Thanksgiving.
Bacon is made from the remaining side of the pig after the head and feet have been removed. In the United States, bacon is often made from pig bellies.
- In Italy, pancetta is cured bacon strips that have not been cooked. These cured bacon strips have a coating of fat.
- Jowl bacon is made from pig cheeks. It is cured and smoked.
- Gammon is a popular dish in the UK and Ireland. It is made from the back leg of a pig and is usually “Wiltshire cured.” ’.
- This kind of bacon is made from the shoulder. It is very thin and cut into oval shapes.
- Streaky bacon comes from the pig’s belly. “Streaks” are the lines of fat that run through each slice or rasher.
Six of the eight B vitamins that are important for brain and energy function were found in bacon, which may give people more energy. Bacon is also a good dietary fat source, which provides energy and promotes satiety.
Foods that are high in salt, like bacon, can help some people who need to add more salt to their diet. This can happen to athletes because they sweat a lot of salt, which can throw off their electrolytes.
- Bacon has a lot of salt because salt is used to cure it. Eating foods that are high in salt has been linked to a higher risk of getting stomach cancer. People who are sensitive to salt may also have higher blood pressure if they eat too much salt.
- Since bacon is made from processed meat, it has nitrates and nitrites added to it. Adding these things to food at high temperatures makes nitrosamine compounds, which are known to cause cancer. Even though bacon doesn’t have as much nitrosamine as it used to, eating a lot of it may raise your risk of getting cancer.
- If bacon is overcooked or undercooked, it may have more harmful chemicals. Polycyclic aromatic hydrocarbons and heterocyclic amines are compounds that are bad for you that don’t form when meat is cooked well enough. These compounds have been associated with cancer. On the other hand, you should make sure to get rid of parasites, bacteria, and viruses that could make you sick.
Bacon can be eaten as a side dish, which is particularly popular while eating breakfast. It can also be added to other foods to make them taste better or look better, like bacon bits in a salad.
On top of that, bacon can be the main ingredient in a BLT sandwich or a bacon cheeseburger.
Key Differences: Bacon vs. Ham
Bacon is often cut from the rear of the pig or the ribs. In the United States, pig belly is also used to create bacon. Ham, on the other hand, comes from the upper thigh, the buttock, or the spot where the thigh meets the bone.
Bacon can be cured in brine or buried in a dry packing. The dry packing contains large amounts of salt. Bacon can be smoked, boiled, or dried in cold air. Ham is typically smoked once it has been cured. It is often wet or dry cured with sugar and honey.
Bacon can be fried, smoked, boiled, baked, or grilled. Ham is typically consumed when it is sliced.
Bacon bits are sometimes used as a topping for a variety of dishes, such as pizza and salad. Bacon may also be wrapped around other kinds of meat, such as chicken breast.
Ham has more moisture than bacon, while bacon is more crispy.
Is ham healthy to eat?
FAQ
Is ham a healthy alternative to bacon?
Which ham is the healthiest?
Is ham healthy or unhealthy?
Is Ham healthier than bacon?
When it comes to comparing ham and bacon, many people wonder which one is healthier. Both ham and bacon are high in protein, but they also contain a significant amount of fat and sodium. Here’s a breakdown of the nutritional differences between the two: As you can see, bacon is significantly higher in calories, fat, and sodium than ham.
Is honey baked ham as good as regular ham?
The addition of honey will affect the calorie content of the food. One tablespoon of honey contributes to approximately 64 calories. In addition, the use of heat when making baked ham will reduce the quality of the honey.
Does Ham have more protein than bacon?
There is no more protein in ham compared to bacon. Bacon contains 37 g of protein for every 100 g, whereas ham contains 21 g [ 5 ]. Ham contains 26 IU of Vitamin D for every 100 g, while bacon has none. Bacon and ham have comparable levels of Vitamin E – ham contains 0.27 mg of Vitamin E for every 100 g, and bacon has none.
What is the difference between Bacon and Ham?
While bacon contains fewer calories than ham, it’s still a salty meat that’s generally high in fat. This can be harmful to your intestines and heart if consumed regularly. On the other hand, ham is a better source of potassium than bacon and contains more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.