Ham vs. Pork — Health Impact and Nutrition Comparison

Types and Taste

There are different types of ham, which include fresh or uncured and cured ham. 

Fresh ham is usually a type of ham that has not been cured or cooked. It may be treated for trichinae, but it still requires additional cooking. In contrast, cured ham is usually what we refer to when we talk about ham in our daily lives. This type of ham is usually preserved by dry or wet-curing, with or without smoking. It is usually salted, has nitrates and nitrites added to it, and is sold in a ready-to-eat form. Cured ham usually has a smoky, rich flavor.  

On the other hand, pork is usually sold raw and always requires cooking before consumption. It has a rich flavor with a fatty profile.

Shelf Life

The shelf life for ham varies by the type of meat. For example, fresh (uncooked and uncured) ham can be stored in the refrigerator for 3 to 5 days, and in the freezer, for 6 months. This is similar to fresh pork (roast, steak, chops, or ribs), which also lasts in the fridge for 3 to 5 days and between 4 to 6 months in the freezer (1). 

However, Italian or Spanish-type hams such as prosciutto, parma, or serrano may last in the fridge for up to 3 months and in the freezer for a month (2). 

Availability and Religion

Pork consumption is forbidden in certain religions. For example, those who follow the Jewish dietary law “Kashrut” avoid pork consumption altogether because pigs are not ruminants. Moreover, pork consumption is also banned in Islam. Thus, pork and hence, ham are unavailable in some regions or countries. 

Usage in the Culinary World

Cured ham is often served cold. They are primarily used as pizza toppings and in the famous Croque Monsieur and Cubano. When included in sandwiches, ham is usually served as a couple of slices, which are even less than the suggested moderate quantity to consume. This means ham does not pose any health risks. It’s also a nice addition to a charcuterie platter that pairs well with a dry red wine. On the other hand, one popular way to serve fresh ham is a slow roast. In many European countries, cooked fresh ham is eaten as part of the Christmas meal.        

Pork meat is one of the most common types of meat around the world. They are part of Asian, mostly Chinese, and central European cuisines. Pork meat is usually cooked, grilled, and even made into stews. In addition, pork meat can be made into further processing to produce hot dogs and canned, processed meats. A highlight of pork meat is bacon, derived from pork meat. 

You can also read about different cuts of pork, such as pork jowl vs. pork belly, as a comparative text. 

Calories

Pork loin contains 100 more calories than ham. 

Per 100 grams of serving, broiled pork loin provides 242 calories, while roasted ham provides only 145 calories. 

Fats

Broiled pork loin contains higher amounts of fats compared to the extra lean, roasted ham we are considering in this article. Other types of ham may have higher fat content. 

Per 100 grams of serving, the extra lean, roasted ham contains 5.53 grams of total lipid fats, while the broiled pork loin contains more than twice as much, 13.9 grams. 

It is also important to explore the amount of different fats contained in these foods. If we look at the saturated fats only, pork contains almost 3 times more compared to ham. The saturated fat in 100g of broiled pork loin covers nearly 25% of the maximal daily allowed saturated fat intake. 

Unsaturated fats include monounsaturated and polyunsaturated fats. Pork loin is richer in monounsaturated fats by almost 2.5 times when compared to ham. Similarly, polyunsaturated fats are twice as high in pork loin than in ham.

Moreover, both pork loin and ham contain cholesterol. Per 100 grams of serving, roasted ham contains 53 milligrams of cholesterol, while pork contains 80 milligrams. 

Since fat is a concern while comparing pork meat, you can read about bacon vs. Canadian bacon, which is a pork derivative, but their fat composition differs. 

Protein

Both these foods are rich in proteins, but pork loin is slightly richer compared to ham. Pork loin contains 27.3 grams of protein, while ham contains 20.9 grams. 

Vitamins

Although both ham and pork contain adequate amounts of various vitamins, when comparing the two, pork loin has a slightly richer vitamin profile. 

Both pork loin and ham contain high levels of B complex vitamins, including Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, and Vitamin B12, but again, pork loin contains slightly higher contents of each. Although a single 100-gram serving is not enough to cover the daily need for any of these vitamins, they are still a great addition to fill up the daily vitamin need.   

This chart will help you visualize the vitamin content comparison.

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.

Pork

10

Ham

0

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+16%
Contains more Vitamin DVitamin D	+62.5%
Contains more Vitamin B1Vitamin B1	+16.3%
Contains more Vitamin B2Vitamin B2	+58.9%
Contains more Vitamin B3Vitamin B3	+25.2%
Contains more Vitamin B5Vitamin B5	+73.2%
Contains more Vitamin B6Vitamin B6	+16%
Contains more FolateFolate	+66.7%

~equal in Vitamin B12 ~0.65µg

~equal in Vitamin K ~0µg

~equal in Choline ~85.1mg

Minerals

Pork loin is very rich in selenium, and although ham also contains selenium, its levels are about 2 times lower. While the daily recommended dietary intake of selenium is 55 micrograms, a 100-gram serving of pork loin is able to provide 45.3 micrograms, almost filling up the daily need. 

Both ham and pork loin also contain adequate amounts of phosphorus, zinc, and iron, but the difference in content between the two meats is not large.

It is also important to discuss that ham is much higher in sodium than pork loin. Per 100 grams of serving, the sodium content in ham is 1200mg, while in pork loin, it is only 62mg. The Dietary Guidelines for Americans sets a limit of 2300mg of sodium per day, which means the 100-gram serving of pork loin fills up half of the daily limit.

This chart will help you visualize the mineral content comparison.

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.

Pork

6

Ham

3

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+137.5%
Contains more PotassiumPotassium	+47.4%
Contains more PhosphorusPhosphorus	+25.5%
Contains less SodiumSodium	-94.8%
Contains more SeleniumSelenium	+132.3%

Contains more IronIron	+70.1%
Contains more ZincZinc	+20.5%
Contains more ManganeseManganese	+500%

~equal in Copper ~0.079mg

Glycemic index

The glycemic index is a rating system used for foods containing carbohydrates. As both contain very few carbohydrates, their glycemic index is 0, which is considered low and means their consumption has minimal effect on blood sugar levels.

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism. 

Based on our calculations, the PRAL values of broiled pork loin and roasted ham are 13.2 and 11, respectively, which means that broiled pork loin has a slightly higher potential to acidify the body compared to roasted ham.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

When comparing ham and pork in terms of their impact on cardiovascular disease (CVD), several factors come into play:

Saturated fat content: Both ham and pork can be high in saturated fat, which can increase cholesterol levels and contribute to CVD risk.

Sodium content: Processed meats like ham often contain high levels of sodium, which can elevate blood pressure and increase the risk of heart disease and stroke. Pork, depending on how it's prepared, may also contain added sodium, but typically in lower amounts compared to processed ham (3).

Processing: Ham is a processed meat, which means it may contain additives, preservatives, and other ingredients that could potentially have negative effects on heart health. On the other hand, pork in its unprocessed form may be a leaner option, depending on the cut and how it's cooked (4).

Preparation methods: How ham and pork are prepared can also impact their healthfulness. Grilling, baking, or roasting pork without adding excessive fats can make it a healthier option compared to frying or cooking with rich sauces.

In summary, both ham and pork can contribute to CVD risk, primarily due to their saturated fat and sodium content. However, choosing lean cuts of pork and opting for unprocessed or minimally processed forms can help mitigate some of these risks. Additionally, moderation and balanced consumption, along with plenty of fruits, vegetables, and whole grains, are important aspects of a heart-healthy diet.

Diabetes and Obesity

Red meat consumption and the increased risk of developing diabetes have also been studied (5).  

When compared to fresh meat, processed meat, such as cured ham, contains more salt and nitrates. All of these contribute to diabetes and obesity development. However, if used in moderation and little quantities, they should not pose a health risk to healthy people. (5, 6)

Cancer

Consumption of ham, high in sodium and nitrates, is also positively associated with increased risks of gastric cancer (7).

However, pork meat with higher amounts of monounsaturated fats is associated with decreased risks of developing endometrial cancer (8).