Ham vs. Turkey meat — Health Impact and Nutrition Comparison

Culinary World

Turkey meat is fresh white meat, usually oven-roasted with different herbs and spices. It is usually associated with cranberry sauce and some pies. However, another way turkey meat can be served is cold cuts. Turkey cold cuts can be eaten with fancy dry wine accompanied by a meat and cheese selection board. Smoked turkey breast cuts with wine are preferable. Turkey cold cuts can also be part of a healthy salad or a healthy sandwich.

Cured ham is mostly served as cold cuts; it is processed meat. They are mainly used as pizza toppings, the famous Croque Monsieur, and the Cubano. When they are part of sandwiches, they are mostly a couple of slices, even below the recommended moderate amounts. Thus, they do not cause any health problems. In addition to cold cuts, ham is served as a Christmas dinner in Europe. It is also part of a good charcuterie board that goes well with a dry red wine.

Shelf Life

Ham was part of the human diet in the 2nd century BC because it is cured, salted, and even smoked. A salted and cured pork leg becomes ham, and it can even stay unrefrigerated if kept in proper conditions. These conditions are humidity and direct sunlight, which prevents it from rotting and spoiling. Turkey meat, on the other hand, needs refrigeration and has a shorter shelf life.

Religious Aspect

In some religions, like the Jewish and Islamic religions, pork meat is forbidden and thus cannot be consumed. This affects many aspects of ham. For example, in the Arab world, it is hard to find ham, and if it is available, it is usually more expensive.

Price

Turkey meat is cheaper compared to ham. Ham, more often than usual, is considered a delicate cold cut. However, cheap cuts are also available in the market. As the quality of pork and the smokiness increase, it becomes more expensive if the ham is boneless.

Macronutrients

While looking at the macronutrient comparison chart, it is clear that ham is slightly richer in water, while turkey meat is higher in protein and fats. Read more detailed information in the corresponding sections. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Ham

3

Protein: 20.93 g

Fats: 5.53 g

Carbs: 1.5 g

Water: 67.67 g

Other: 4.37 g

Turkey meat

2

Protein: 28.55 g

Fats: 7.39 g

Carbs: 0.06 g

Water: 63.52 g

Other: 0.48 g

Contains more CarbsCarbs	+2400%
Contains more OtherOther	+810.4%

Contains more ProteinProtein	+36.4%
Contains more FatsFats	+33.6%

~equal in Water ~63.52g

Proteins

Turkey meat is richer in protein by nearly 1.5 times compared to ham. Turkey meat contains 28g of protein, whereas ham contains 20g.

When we dissect the protein profile of both turkey meat and ham, we find that they are rich in all the essential amino acids that we require daily to be consumed from the diet.

Fats

Turkey meat has a higher fat content compared to ham. Turkey meat contains 7.5g of fat, whereas ham contains 5.5g.

However, both are below the 10% required daily value threshold. They are mostly made of unsaturated fats. Turkey meat is mostly richer in polyunsaturated fats. 

Cholesterol

Turkey meat contains higher amounts of cholesterol compared to ham. Turkey meat contains 109 mg of cholesterol which is double the amount that ham contains. Taking into consideration the daily upper limit is 300mg.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Ham

1

Saturated fat: Sat. Fat 1.81 g

Monounsaturated fat: Mono. Fat 2.62 g

Polyunsaturated fat: Poly. Fat 0.54 g

Turkey meat

2

Saturated fat: Sat. Fat 2.155 g

Monounsaturated fat: Mono. Fat 2.647 g

Polyunsaturated fat: Poly. Fat 2.119 g

Contains less Sat. FatSaturated fat

-16%

Contains more Poly. FatPolyunsaturated fat

+292.4%

~equal in Monounsaturated fat ~2.647g

Carbs

Turkey meat contains nearly 0g of carbs, whereas ham contains 1.5g, which is still considered negligible.

Calories

Turkey meat is higher in calories compared to ham. Turkey meat contains 44 calories more than ham. They are classified as medium-calorie foods. 

Glycemic Index

Both turkey meat and ham have a glycemic index that is equal to 0.

Minerals

Turkey meat, compared to ham, is richer in phosphorus, copper, calcium, selenium, and magnesium. On the other hand, ham is richer in zinc, potassium, manganese, and iron. 

It is important to take into consideration the high amounts of sodium in ham. Ham contains 1200mg of sodium which is more than 50% of the daily recommended value. Hence, people with a risk of high blood pressure should reduce ham consumption.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Ham

4

100 g 300 g 3 oz - 85g1 cup - 140g

Turkey meat

6

100 g 300 g 3 oz - 85g1 bird - 3812g

Contains more PotassiumPotassium	+20.1%
Contains more IronIron	+35.8%
Contains more ZincZinc	+16.1%
Contains more ManganeseManganese	+285.7%

Contains more MagnesiumMagnesium	+114.3%
Contains more CalciumCalcium	+75%
Contains more CopperCopper	+17.7%
Contains more PhosphorusPhosphorus	+13.8%
Contains less SodiumSodium	-91.4%
Contains more SeleniumSelenium	+52.8%

Vitamins

Turkey meat is richer in vitamins B2, B3, B5, B6, and B12. In addition to the B complex vitamins, it is also richer in folate and vitamin A. However, the amount of folate is not highly relevant. In comparison, ham is richer in vitamins B1, E, and D.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Ham

3

100 g 300 g 3 oz - 85g1 cup - 140g

Turkey meat

7

100 g 300 g 3 oz - 85g1 bird - 3812g

Contains more Vitamin EVitamin E	+257.1%
Contains more Vitamin DVitamin D	+100%
Contains more Vitamin B1Vitamin B1	+1575.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+39.1%
Contains more Vitamin B3Vitamin B3	+138%
Contains more Vitamin B5Vitamin B5	+135.2%
Contains more Vitamin B6Vitamin B6	+54%
Contains more Vitamin B12Vitamin B12	+56.9%
Contains more FolateFolate	+200%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0µg

~equal in Choline ~87.4mg

Keto

Turkey meat and ham are both suitable for the keto diet. Their glycemic index is 0, and their carb content is negligible. They are one of the most recommended sources of proteins to be consumed in the keto diet.

Vegan

Both turkey meat and ham are animal-source proteins that are not consumed in the vegan diet. If you are searching for vegan meat alternatives, please visit here. 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Turkey meat is known for being lean and providing high-quality protein, essential vitamins (such as B vitamins), and minerals like iron, zinc, and potassium. It is notably lower in saturated fat and cholesterol compared to ham, making it a heart-friendlier option. Studies suggest that replacing higher-fat meats with lean alternatives like turkey may help lower the risk of cardiovascular disease (CVD). Additionally, turkey meat contains selenium, an antioxidant that could potentially protect against the oxidative stress associated with CVD (1).

On the other hand, ham is a processed meat that has higher levels of saturated fat, cholesterol, and sodium. Regular consumption of processed meats, including ham, has been linked to an increased risk of CVD due to their content of unhealthy fats and sodium. These meats have also been associated with elevated levels of inflammatory markers and unfavorable changes in lipid profiles, both of which are risk factors for CVD (2, 3, 4). 

Incorporating lean meat into the diet, such as turkey, alongside a variety of fruits, vegetables, whole grains, and legumes, can contribute to a heart-healthy lifestyle and help reduce the risk of CVD.

Diabetes and obesity

The difference between turkey meat and ham is that turkey meat is fresh meat, whereas ham is processed cured meat. The levels of sodium and nitrates are higher in processed meat compared to fresh meat. All these factors contribute to diabetes and obesity. However, in moderation and in lower quantities, they shouldn't cause health problems for healthy individuals. Data shows that replacing the protein source in diets with fresh white meat reduces the risks of developing type 2 diabetes, metabolic disorders, and obesity. When it comes to diabetes and obesity, turkey meat is a better option (5)(6)(7).

Cancer

Turkey meat has no direct relationship with increasing the risks of cancer. However, a study shows that consumption of poultry meat, in this case, turkey meat, has decreased the risk of developing lung cancer by 10%.

In comparison, ham high in sodium has a direct relationship with increased risks of developing gastric cancer (8)(9).

Concerning overall health impacts, turkey meat is a better alternative to ham. This is because turkey meat is white meat, whereas ham is cured processed red meat. Overall, turkey meat provides a healthier dietary profile regarding its health impacts and weight loss effects.