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.
Detailed nutritional comparison of lamb and ham is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Lamb src
Image of Ham src

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.

Note: The specific food items compared are: Lamb (Lamb, ground, cooked, broiled) and Ham (Ham, minced) .

Cooked Lamb g

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G Water G
G Starch G
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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.