Turkey and ham are both popular choices when it comes to meat. But when it comes to nutrition, is one better for you than the other? In this comprehensive comparison, we’ll analyze the differences between turkey and ham to determine which comes out on top in terms of health impacts.
Overview of Turkey and Ham
Turkey is a lean, white poultry meat that comes from domesticated turkeys. It can be purchased as whole birds, ground turkey, turkey cuts, or processed deli meats. Turkey is prized for its mild flavor and versatility in recipes.
Ham refers to pork from the hind leg that has been cured, smoked, or salted for preservation. Ham varies widely from fresh uncured pork to heavily processed deli ham. Ham has a distinctive salty, smoky, umami-rich flavor.
Both meats are nutrient-dense proteins. But there are some key nutritional differences between them that affect health. Let’s dive deeper into comparing turkey vs ham.
Nutritional Profile
Turkey and ham offer complete proteins with all the essential amino acids But turkey contains more protein per calorie compared to ham
A 3 oz serving of roasted turkey breast with skin provides
- 25g protein
- 3.6g fat
- 0g carbs
- 147 calories
A 3 oz serving of roasted ham contains:
- 19g protein
- 4.2g fat
- 1g carbs
- 139 calories
Turkey is significantly lower in sodium, averaging around 60mg vs 1000mg per serving for ham. Turkey also contains less saturated fat and no added nitrites found in some hams.
However, ham tends to be higher in certain micronutrients like zinc, potassium, selenium and B vitamins. Overall though, turkey has a better macro and micronutrient profile.
Health Impacts
With their different nutritional makeup, turkey and ham have varied effects on health:
Heart Health
Multiple studies link processed red meats like ham to increased risk of heart disease and stroke. The saturated fat, sodium and preservatives may negatively impact cardiovascular health.
Turkey’s high protein, low saturated fat and zero carbs make it a healthier choice for the heart. Replacing red meat with white poultry may lower LDL cholesterol and blood pressure.
Weight Loss
Turkey is one of the leanest protein options, with lower total fat and calories than ham. The high protein keeps you feeling fuller longer on fewer calories, which is beneficial for losing weight.
However, be mindful of avoiding ultra-processed turkey cold cuts with excessive sodium and nitrites, as these can undermine weight loss.
Diabetes
For diabetics and those at risk of diabetes, turkey is less likely to spike blood sugar compared to ham. Turkey does not contain the preservatives and sodium in ham that are linked to insulin resistance.
Overall, turkey meat is considered a better choice than processed red meats for diabetes management.
Cancer Prevention
Processed meats like ham have been classified by the WHO as carcinogenic, mainly due to their sodium nitrite content. Studies associate ham with higher risks of colon cancer and stomach cancer.
No strong link has been found between turkey consumption and cancer. In fact, swapping red meat for white poultry may even slightly lower the risk of some cancers.
Inflammation
Ham contains more saturated fat and sodium nitrites which may trigger inflammatory processes in the body. Chronic inflammation is tied to many diseases.
Turkey does not appear to have the same inflammation risk. Leaning towards poultry instead of deli meat can help reduce overall inflammation.
Nutrients in Turkey vs Ham
Let’s take a closer look at some of the key vitamins and minerals in turkey compared to ham.
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Protein – Turkey contains around 25g per 3oz serving, while ham provides 19g. Turkey offers more protein per calorie.
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B Vitamins – Ham is higher in vitamin B1 and B12, while turkey provides more niacin, B6, and folate.
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Zinc – Ham contains more zinc, with 25% DV versus 15% DV in turkey. Zinc supports immunity and metabolism.
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Sodium – Turkey only has 60mg sodium versus 1000mg in ham. Lower sodium equals better heart health.
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Iron – Heme iron in ham makes it a better source than turkey. 3oz provides 10% DV versus 5% in turkey.
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Potassium – Ham wins for potassium content. It supplies 8% DV while turkey has 5% DV. Potassium benefits blood pressure.
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Phosphorus – Turkey contains more phosphorus than ham, with 20% DV compared to 15% DV. It supports bone health.
Overall, turkey comes out ahead in terms of its macro and micronutrient profile as well as lower amounts of sodium and nitrites.
The Verdict: Turkey vs Ham
Analyzing the total nutrition profiles and potential health impacts makes turkey the clear winner over ham.
Turkey is a leaner, lower sodium choice that provides more protein per calorie. It promotes heart health, aids weight loss, helps regulate blood sugar, and reduces cancer risk.
While ham can be enjoyed in moderation, it is higher in saturated fat, sodium, and preservatives that may negatively impact health, especially for those with heart disease, diabetes, or obesity.
The bottom line: turkey is the healthier choice over ham. To maximize the benefits, choose fresh uncured turkey meat over highly processed deli products. Lean roasted turkey breast is one of the healthiest high protein foods that can be incorporated into any healthy diet.
Frequently Asked Questions
Still have questions about the health impacts of turkey vs ham? Here are answers to some commonly asked questions:
Is turkey healthier than ham?
Yes, turkey is considerably healthier than ham. Turkey is lower in sodium, saturated fat, and preservatives while being higher in protein.
Can ham be part of a healthy diet?
In moderation, ham can be incorporated into an overall healthy diet. Opt for lower sodium uncured ham and limit intake to occasional small servings.
Is turkey high in cholesterol?
No, turkey is relatively low in cholesterol compared to red meat and processed meats. A serving of turkey has around 60mg cholesterol.
Which has less fat, turkey or ham?
Turkey is lower in total fat than ham. A 3 oz serving of roasted turkey breast with skin provides only 3.6g fat vs 4.2g in ham.
Is sliced turkey healthier than sliced ham?
Sliced turkey breast is healthier than sliced ham, provided it has minimal processing. But ultra-processed turkey cold cuts may contain loads of sodium and nitrites.
Can you eat deli turkey while pregnant?
It’s best to avoid deli meats when pregnant to minimize the risk of listeria food poisoning. Opt for fresh roasted turkey breast instead.
Which is better for keto, turkey or ham?
Turkey fits better into a keto diet than ham since it is leaner and contains zero carbs. Be mindful of added sugars in some hams.
The Takeaway
When comparing turkey vs ham, turkey comes out on top for nutrition, health impacts, disease prevention, and supporting weight loss. While ham can be enjoyed occasionally, turkey is the superior choice for a regular healthy protein source. Choose wisely and your body will thank you.