What's healthier to eat, turkey or ham?: A Nutritional Comparison

November 6, 2025 •

3 min read

The World Health Organization (WHO) has classified processed meats like ham as a Group 1 carcinogen, which highlights a significant health risk for consumers. This critical piece of information is key to understanding the full picture when asking, what's healthier to eat, turkey or ham?

Quick Summary

The nutritional differences between fresh turkey and processed ham are substantial, with turkey generally being leaner and lower in sodium. Processed ham carries health risks due to high salt content and curing methods, making fresh turkey the healthier choice in most cases.

Key Points

Fresh Turkey is the Healthier Default: Unprocessed, skinless turkey breast is significantly leaner, lower in calories, and lower in sodium than most processed ham.
Ham is a Processed Meat: Standard ham is cured, salted, and processed, which adds high levels of sodium and potentially harmful compounds like nitrates.
Check the Label for Processing: Look for 'fresh' or 'uncured' options for both turkey and ham, and always check the sodium content, as this is a key differentiator.
Moderation is Essential for Both: While fresh turkey is preferable, both meats should be consumed in moderation as part of a balanced diet that includes other protein sources like fish and plant-based options.
Preparation Matters: How you cook your meat affects its health profile. Baking, roasting, and grilling are healthier than frying, and removing the skin from turkey further reduces fat.
High Sodium is the Main Risk with Ham: The biggest health concern with processed ham is its high sodium level, which can increase the risk of high blood pressure and other cardiovascular issues.
Choose Lean Cuts: With turkey, white meat (breast) is generally leaner than dark meat (thigh), but both are excellent protein sources when the skin is removed.

The Primary Distinction: Fresh vs. Processed

The most significant factor in comparing turkey and ham is the processing involved. Turkey is often consumed in its fresh, whole form, especially the white breast meat, which is naturally low in fat and calories. In contrast, most ham is a processed meat product. It is cured, smoked, or salted to extend its shelf life and enhance flavor. This processing has profound implications for the final nutritional profile and associated health risks.

Fresh Turkey: A Lean, Nutrient-Rich Option

Fresh turkey, particularly the skinless white meat, is widely regarded as a healthy protein source. It is low in saturated fat and cholesterol, making it beneficial for cardiovascular health. A typical 3-ounce serving of skinless roasted turkey breast contains a high concentration of protein with minimal fat. It is also packed with essential vitamins and minerals, including various B vitamins, selenium, and zinc.

Nutritional Benefits of Lean Turkey:

High-quality protein: Provides essential amino acids needed for muscle repair, immune function, and energy.
Rich in B vitamins: Contains significant amounts of niacin, B6, and B12, crucial for energy production and neurological function.
Packed with minerals: A good source of selenium, zinc, phosphorus, and potassium.
Low in saturated fat: Skinless breast meat is one of the leanest proteins available, which is excellent for weight management and heart health.

Processed Ham: High Sodium and Potential Health Risks

Most ham, especially deli meat and conventional holiday hams, undergoes significant processing. This adds high levels of sodium and often includes nitrates and nitrites as preservatives. A single 2-ounce portion can contain a substantial percentage of your daily sodium value. Excessive sodium intake is linked to high blood pressure, heart disease, and kidney problems.

Furthermore, the curing and smoking processes can produce carcinogens, which is why organizations like the World Health Organization classify processed meats as carcinogenic.

Health Risks of Processed Ham:

High Sodium Content: The curing process results in a very high sodium load, which is a major concern for individuals with high blood pressure or heart conditions.
Carcinogenic Compounds: Nitrates, nitrites, and other compounds formed during processing and high-temperature cooking are linked to an increased risk of certain cancers, particularly colorectal cancer.
Saturated Fat: While some cuts are leaner, ham often contains higher levels of saturated fat than fresh turkey, especially when comparing standard portions.

The Healthiest Choices: It's All in the Preparation

Ultimately, the healthier choice depends on the specific cut and preparation method. A lean, roasted turkey breast is a clear winner over a heavily processed and high-sodium ham steak. However, a lean, minimally processed ham, consumed in moderation, is not necessarily a bad dietary choice.

Healthier Turkey and Ham Options

Choose Fresh and Lean: Opt for fresh, unprocessed turkey breast or thigh meat over deli slices or turkey bacon. For ham, seek out fresh or uncured varieties with a lower sodium content.
Mindful Cooking: Roast, grill, or bake your meat instead of frying to reduce added fats and charring. Remove the skin from turkey to further lower fat content.
Portion Control: Even with lean turkey, controlling your portion size is key to a balanced diet. With ham, limiting consumption is especially important due to its sodium and processing.

Turkey vs. Ham: Nutritional Comparison Table


Nutrient (per 100g, approx.)	Lean, Skinless Turkey Breast	Processed Ham (typical deli)
Calories	~135 kcal	~139-180 kcal
Protein	~25g	~11-20g
Total Fat	~3g	~4-15g
Saturated Fat	~1g	Higher (varies)
Sodium	Moderately Low	Very High (~1200mg)
Cholesterol	Lower	Higher
B Vitamins	Rich (especially B3, B6, B12)	Moderate (B1, B12)
Minerals	Selenium, Zinc, Phosphorus	Zinc, Potassium, Iron
Processing	Minimally processed (fresh)	Heavily processed (cured, salted)

Conclusion: The Final Verdict

When comparing the standard, processed ham most people consume with lean, fresh turkey, turkey is the healthier choice. Its superior nutritional profile—high in lean protein, vitamins, and minerals and low in saturated fat and sodium—makes it the better option for weight management and overall health. The well-documented health risks associated with high sodium intake and carcinogenic compounds in processed meats like ham further tip the scales in turkey's favor. While moderation is key for any food, opting for fresh turkey over processed ham is a simple, impactful decision for a healthier diet. For more detailed information on processed meat health risks, you can consult the World Health Organization's report on carcinogenicity.

Frequently Asked Questions

Turkey ham is typically a leaner and lower-calorie option than traditional ham, but it is still a processed meat with high sodium content. It is a better choice if you are watching your fat intake, but fresh, unprocessed turkey is the healthiest option overall.

Fresh, lean turkey breast has a higher protein content per 100g compared to most processed hams. For example, a 100g serving of skinless turkey breast can contain around 25g of protein, while a similar serving of typical ham has less.

Cured ham is considered a processed meat, and the World Health Organization classifies processed meats as carcinogenic due to the presence of chemicals formed during curing. It is also very high in sodium, linked to heart and kidney issues. For these reasons, cured ham should be consumed sparingly.

Fresh, lean turkey is a better choice for weight loss. Its high protein content promotes feelings of fullness, and its lower calorie and fat levels make it a more effective choice for those on a calorie-restricted diet.

A standard deli ham sandwich is likely not the healthiest choice, mainly due to the high sodium and processed nature of the ham. A healthier alternative would be a sandwich made with fresh, roasted turkey breast and packed with vegetables.

Individuals on a low-sodium diet, especially those with high blood pressure, should significantly limit or avoid most processed ham. The high salt content is a major concern. Opt for fresh, unprocessed meats instead.

Studies suggest that nitrates and nitrites used in curing processed meats like ham can lead to the formation of carcinogenic compounds in the body. This is a primary reason processed meat is linked to an increased risk of certain cancers, particularly colorectal cancer.

Roasting, baking, or grilling turkey are the healthiest cooking methods. For the leanest result, remove the skin before eating. This avoids added fats and retains the meat's high-protein, low-fat benefits.