Is Ham More Healthy Than Turkey? A Complete Nutritional Breakdown

October 24, 2025 •

3 min read

While both ham and turkey provide valuable protein, their nutritional profiles differ significantly, especially regarding fat, sodium, and processing. Deciding whether is ham more healthy than turkey requires a closer look at these key health metrics and how each meat fits into a balanced diet.

Quick Summary

This nutritional breakdown compares ham and turkey, detailing differences in protein, fat, sodium, and processing to determine which is the healthier option for various dietary needs and preferences.

Key Points

Protein Content: Fresh turkey breast offers more lean protein than ham.
Sodium Levels: Ham is typically much higher in sodium due to curing, a significant health concern.
Processing Differences: Ham is classified as a processed meat, which carries health risks, while fresh turkey is unprocessed.
Fat Profile: Turkey has less fat overall and significantly less saturated fat, making it more heart-healthy.
Micronutrients: Ham is richer in iron and zinc, while turkey is superior in B vitamins and selenium.
Overall Recommendation: For most nutritional goals, fresh turkey is the healthier option, but moderation is key for both.

The classic debate of ham versus turkey often comes down to flavor preferences, but from a health perspective, the differences are quite significant. A direct comparison reveals that fresh, unprocessed turkey is almost always the healthier choice. However, how the meat is processed and prepared can drastically alter its nutritional value.

Nutritional Comparison: Turkey vs. Ham

At a glance, a 3-ounce (85g) serving of roasted, skinless turkey breast offers fewer calories, less fat, and more protein than a typical serving of cured ham. A 2024 comparison found that roast turkey provided 28.6g of protein compared to ham's 22.6g per 100g, while turkey contained less total fat. The most dramatic disparity, however, lies in the sodium content. Ham, due to the curing and brining process, is packed with sodium, with some varieties containing over 1500mg per 100g. Fresh turkey, in contrast, has a significantly lower sodium count, making it a much better option for those monitoring their blood pressure.

The Impact of Processing and Curing

One of the most important distinctions between these two meats is the level of processing. Ham is classified by health organizations as a processed red meat, alongside bacon and salami. The curing process, which uses salts and nitrates, is what gives ham its distinct flavor and preserves it. However, the World Health Organization (WHO) has classified processed meat as a Group 1 carcinogen, meaning there is strong evidence it causes cancer. While deli turkey is also processed, fresh roasted turkey is an unprocessed, white meat. The health risks associated with nitrates and high sodium are primarily linked to processed meats like ham, not fresh poultry.

Health Implications and Considerations

Beyond the basic macronutrients, the choice between ham and turkey can have broader health implications. For cardiovascular health, the lower saturated fat and sodium content in fresh turkey make it the more heart-friendly choice. High sodium intake, common with ham consumption, is a major risk factor for high blood pressure. For individuals focused on weight management, lean turkey provides more protein per calorie, which can increase satiety and support muscle maintenance. When it comes to micronutrients, ham offers more iron and zinc, while turkey is richer in B vitamins (B2, B3, B5, B6, B12) and selenium. For cancer risk reduction, health organizations like the Cancer Council recommend minimizing or cutting out processed meats entirely.

Making a Healthier Choice

Making a healthier choice goes beyond just selecting one meat over the other. The preparation method is equally important. Choosing fresh, skinless turkey breast and preparing it with minimal added fats and salts is the healthiest option. If you prefer ham, moderation is key, and opting for low-sodium versions can help mitigate some of the health drawbacks. Reading the nutrition labels for deli meats is crucial, as both ham and turkey can be laden with sodium and preservatives.

How to Choose a Healthier Deli Meat

Opt for low-sodium or no-salt-added versions when possible.
Look for nitrate-free or uncured options, which use natural alternatives for preservation.
Choose leaner cuts and avoid varieties with added glazes or sugary coatings.
Pay attention to portion sizes to control sodium and calorie intake.

Comparison Table: Roast Turkey vs. Cured Ham (per 100g)


Nutrient	Roasted Turkey Breast (skinless)	Cured Ham (approx.)
Calories	189 kcal	178 kcal
Protein	28.6g	22.6g
Total Fat	7.39g	9.02g
Sodium	103mg	1500mg
Cholesterol	109mg	59mg
Vitamin B12	1.02µg	0.7µg
Iron	1.09mg	1.34mg

Conclusion: Which Meat Is Healthier for You?

When considering overall health, fresh turkey stands out as the superior choice due to its lower fat and sodium content and being unprocessed. Ham is a processed red meat and its high sodium level poses significant health concerns, particularly for cardiovascular health and cancer risk. While ham can be enjoyed in moderation, fresh turkey offers a more nutritionally sound protein source for regular consumption. Ultimately, the healthiest approach involves prioritizing fresh, lean meats, carefully reading labels for processed products, and being mindful of portion control. For more on the health impacts of processed meats, refer to reputable health sources such as the Cancer Council NSW, a great resource on the link between processed meat and cancer.

Frequently Asked Questions

Deli turkey is often lower in fat than deli ham but can still be high in sodium. Both are processed, so for either, it is best to choose low-sodium, nitrate-free options if possible.

The biggest concern with ham is its high sodium content due to the curing process and its classification as a processed red meat, which is linked to an increased risk of certain cancers.

Yes, ham can be eaten in moderation as part of a healthy diet. Controlling portion sizes and balancing it with fresh, whole foods can mitigate some health drawbacks.

To reduce sodium, you can soak the ham in water before cooking or choose low-sodium varieties. You can also balance the saltiness by pairing it with fresh, unsalted vegetables.

Dark meat has slightly more fat and calories than white meat but is also richer in certain micronutrients like iron and zinc. Both are considered healthy choices, with white meat being the leaner option.

Yes. Frying or adding sugary glazes and excessive salt will increase the calorie, fat, and sodium content. Baking or roasting with minimal additions is a healthier preparation method for both.

'Turkey ham' is a processed product made from turkey that is typically lower in fat and calories than pork ham. However, it still contains high levels of sodium and is not a substitute for fresh, unprocessed turkey.

Lean, fresh turkey breast is generally better for weight loss due to its higher protein-to-calorie ratio and lower fat content, which helps promote fullness.