Many people trying to increase their protein intake wonder whether ham or chicken is the better source. Both provide high-quality protein, but they differ in a few key ways.
This article examines the nutrition facts, health effects, cost, taste, and ease of cooking of ham versus chicken. It aims to help you determine which is better suited for your protein needs.
Nutrition Facts
Ham and chicken are both high in protein, but their precise nutrition profiles differ:
Chicken
Chicken is one of the best sources of high-quality protein. A 3-ounce serving of boneless, skinless chicken breast contains:
- Calories: 142
- Protein: 27 grams
- Fat: 3 grams
Chicken provides all nine essential amino acids your body requires from food. It’s also an excellent source of niacin, selenium, vitamin B6, and phosphorus.
Ham
Ham is likewise high in complete, quality protein. A 3-ounce serving of lean uncured ham contains:
- Calories: 122
- Protein: 18 grams
- Fat: 4 grams
In addition to its protein content, ham contains useful amounts of zinc, iron, vitamin B12, and vitamin B6.
When comparing protein content, chicken has a slight edge over ham. Chicken packs 27 grams of protein per 3-ounce serving, while ham provides 18 grams.
Winner for Nutrition: Chicken
Chicken is the winner when it comes to protein and overall nutrient content. However, both are excellent high-quality protein sources.
Health Effects
Both ham and chicken offer health benefits, but chicken is generally considered the healthier choice.
Chicken
Chicken is a lean meat that’s relatively low in saturated fat. Replacing red meat with poultry is linked to improved cholesterol levels and heart health.
Chicken is also high in choline, an important nutrient for brain and nervous system health. Additionally, some studies show poultry may protect against age-related cognitive decline.
However, chicken contains purines that can increase uric acid levels. People predisposed to gout may need to limit their intake.
Ham
Ham contains more saturated fat than chicken and other types of poultry. Higher intakes have been associated with increased heart disease risk.
However, ham can be part of a healthy diet in moderation. Going for leaner uncured ham and eating it sparingly may help mitigate health risks.
Ham contains sodium, which may increase blood pressure. Those with hypertension or kidney problems may need to limit ham in their diet.
Winner for Health Effects: Chicken
Chicken is linked to better heart health and brain function. However, both meats are healthy in moderation as part of a varied diet.
Cost
Cost often affects food choices. Chicken is generally the more budget-friendly option:
- Chicken breast: $3.99 per pound (453g)
- Ham: $7.99 per pound (453g)
You can expect to pay around $2–3 more per pound for ham than chicken. However, this varies based on the type of ham. For example, deli ham costs significantly more than fresh ham.
Chicken and ham go on sale periodically, allowing you to stock up. Purchasing large quantities at discounted prices helps lower the overall cost per pound.
Winner for Cost: Chicken
Pound for pound, chicken costs about half as much as ham. Lower prices make it easier to fit chicken into your food budget.
Taste
Taste is subjective. You may prefer the flavor of one over the other:
Chicken
Chicken has a mild, subtle flavor. It can be seasoned in endless ways with herbs, spices, sauces, and rubs.
Common preparations include baking, grilling, sautéing, and pan frying. Marinating chicken boosts moisture and infuses additional flavors.
Ham
Ham has a richer, deeper, more robust taste compared to chicken. It contains a higher amount of fat, which enhances flavor.
In addition to enjoying ham on its own, it can be added to casseroles, soups, eggs, pasta dishes, and more for a salty, smoky flavor.
Winner for Taste: Tie
Taste depends on personal preferences. Both chicken and ham provide versatility in terms of preparation methods and recipe applications.
Ease of Cooking
Another consideration is how easy each is to cook:
Chicken
Chicken cooks quickly, making it an exceptionally easy protein to prepare. Breasts take 15–25 minutes when baked, grilled, or sautéed.
One challenge is preventing poultry from drying out during cooking. Using a meat thermometer helps avoid overcooking.
Ham
Ham can be heated and eaten immediately. However, roasting or cooking ham steaks takes more time and preparation.
Because it’s already cooked, ham doesn’t require as much caution to avoid food safety issues like properly cooking chicken to prevent salmonella.
Winner for Ease: Chicken
Chicken takes less active cooking time. Monitoring temperature is easier than determining if a large ham is fully heated through. Overall, chicken is simpler and faster to prepare.
Variety
Both meats come in a range of cuts, types, and forms:
Chicken Cuts
- Breasts
- Thighs
- Wings
- Legs
- Tenders
Chicken Types
- Whole
- Pieces
- Ground
- Organic
- Free-range
Chicken Forms
- Fresh
- Frozen
- Canned
Ham Cuts
- Sliced
- Deli
- Steaks
Ham Types
- Fresh
- Cured
- Smoked
- Dry-cured
- Wet-cured
- Country
Ham Forms
- Bone-in
- Boneless
- Spiral sliced
- Canned
This variety allows you to choose cuts and types to suit your recipe, budget, and preferences.
Winner for Variety: Tie
Both meats come in numerous cuts, types, and forms, providing options for any occasion.
Sustainability
Environmental impact may also guide your protein choices:
Chicken
Conventional chicken production has raised sustainability concerns, including:
- Deforestation for feed crops
- Pollution from waste and runoff
- Overuse of antibiotics
Choosing organic and pasture-raised chicken may help reduce your environmental footprint.
Ham
As a pork product, ham production contributes to issues like:
- Methane emissions from manure
- Water pollution from waste
- Land conversion for livestock facilities
Seeking out organic and cured/smoked hams may provide more eco-friendly options.
Winner for Sustainability: Chicken
Overall, chicken has a lower environmental impact, especially when choosing pasture-raised varieties.
Verdict
So which is better for protein – chicken or ham?
Chicken comes out slightly ahead in terms of nutrition, health effects, cost, taste, ease of cooking, and sustainability. However, both provide an excellent source of high-quality protein.
Here are some key takeaways when choosing between chicken and ham:
- Chicken has more protein and fewer calories per serving.
- Chicken is linked to better heart health.
- Chicken is more budget-friendly and simpler to prepare.
- Ham offers a more robust, intense flavor.
- Both work well in a variety of recipes.
- Opting for organic and sustainable practices is ideal for both.
Including a variety of healthy protein sources like chicken, ham, fish, beans, nuts, eggs and dairy as part of a balanced diet can provide flexibility to meet your needs and preferences.
Frequently Asked Questions
Is chicken or ham healthier?
Chicken is generally healthier. It’s lower in saturated fat and sodium, making it better for heart health. Chicken also contains more protein per serving.
Which has less fat: chicken or ham?
Chicken has less fat, with around 3 grams per serving versus 4 grams in ham. Going for leaner cuts of ham and removing skin from chicken can further reduce fat.
Is ham processed?
Yes, ham is a processed meat. Cured ham goes through a process of salting, smoking, or drying to preserve it. This extends its shelf life but also creates compounds that may be harmful if consumed in excess.
Is ham red or white meat?
Ham is considered red meat. This refers to meat from mammals as opposed to white meat from poultry.
Can you eat ham raw?
It’s unsafe to eat raw ham. The curing process kills harmful bacteria, but ham still needs to be cooked to at least 145°F internal temperature for food safety.
Is ham healthier than beef?
Ham is slightly healthier than beef given its lower saturated fat content. However, beef contains more protein than ham. Both can be healthy options in moderation.
The Bottom Line
Chicken and ham are both excellent, versatile protein choices. Chicken provides more protein and overall nutrition, while ham offers great flavor. Including a variety of lean meats as part of a balanced diet can help meet your needs.