Lamb vs. Ham
Nutrition comparison of Cooked Lamb and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and ham:
- Both lamb and ham are high in calories, potassium, protein and saturated fat.
- Ham has more thiamin, however, lamb contains more pantothenic acid, folate and Vitamin B12.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lamb and ham are high in calories. Lamb has a little more calories (8%) than ham by weight - lamb has 283 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, lamb is heavier in protein, lighter in fat and similar to ham for carbs. Lamb has a macronutrient ratio of 36:0:64 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Ham | |
|---|---|---|
| Protein | 36% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 64% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both ham and lamb are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and lamb does not contain significant amounts.
Protein
protein
Both lamb and ham are high in protein. Lamb has 52% more protein than ham - lamb has 24.8g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both lamb and ham are high in saturated fat. Lamb has 13% more saturated fat than ham - lamb has 8.1g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Lamb and ham contain similar amounts of cholesterol - lamb has 97mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin D
Ham has 12 times more Vitamin D than lamb - lamb has 2iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Lamb and ham contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Lamb has more Vitamin K than ham - lamb has 5.3ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, however, lamb contains more pantothenic acid, folate and Vitamin B12. Both lamb and ham contain significant amounts of riboflavin, niacin and Vitamin B6.
| Lamb | Ham | |
|---|---|---|
| Thiamin | 0.1 MG | 0.712 MG |
| Riboflavin | 0.25 MG | 0.19 MG |
| Niacin | 6.7 MG | 4.162 MG |
| Pantothenic acid | 0.66 MG | 0.18 MG |
| Vitamin B6 | 0.14 MG | 0.26 MG |
| Folate | 19 UG | 1 UG |
| Vitamin B12 | 2.61 UG | 0.95 UG |
Minerals
calcium
Lamb has 120% more calcium than ham - lamb has 22mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Lamb has 127% more iron than ham - lamb has 1.8mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both lamb and ham are high in potassium. Lamb has a little more potassium (9%) than ham by weight - lamb has 339mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lamb and ham contain significant amounts of alpha linoleic acid (ALA).
| Lamb | Ham | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.31 G |
| Total | 0.26 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than lamb per 100 grams.
| Lamb | Ham | |
|---|---|---|
| linoleic acid | 1.07 G | 2.16 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Lamb g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lamb or ham contain more calories in 100 grams?Both lamb and ham are high in calories. Lamb has a little more calories ( 10%) than ham by weight - lamb has 283 calories in 100g and ham has 263 calories.
Is lamb or ham better for protein?
Both lamb and ham are high in protein. Lamb has 50% more protein than ham - lamb has 24.8g of protein per 100 grams and ham has 16.3g of protein.
Does lamb or ham contain more potassium?
Both lamb and ham are high in potassium. Lamb has a little more potassium ( 10%) than ham by weight - lamb has 339mg of potassium in 100 grams and ham has 311mg of potassium.