When comparing bacon vs. ham, there are a few things to consider. People think that both bacon and ham are good sources of protein, but they are not the same.
Ham is often used to make sandwiches and other snacks. It is cut from the upper thigh, buttock, or the area where the knee meets the thigh. You can wet-cure or dry-cure ham. These are two different ways to make foods like meat, produce, and fish last longer.
There are multiple types of ham that can be found all around the world. For example, in Italy, cured or cooked ham is known as prosciutto.
Perma ham, which is also from Italy, has a small amount of salt and is cured with garlic powder and sugar.
In Spain, serrano ham is made from a white pig. Whereas, in France, wet-cured boneless ham, or Jambon de Paris, is popular.
Tinned ham is the most popular kind of ham in the United States. It is a relatively tiny meat that can be bought in tins.
Bacon and ham are two of the most popular processed meats that people love to eat, especially at breakfast time. But when it comes to your health, is one better than the other? I decided to dig into the nutrition facts and health effects of these pork products to find out which one is the healthier choice.
Nutritional Profile
First let’s look at the basic nutritional information for bacon and ham per 3-ounce serving (about 3 slices of bacon or a few slices of deli ham).
- Bacon has 543 calories, 45 g fat (17 g saturated), 1,815 mg sodium, and 24 g protein.
- Ham has 139 calories, 4.9 g fat (1.7 g saturated), 1,448 mg sodium, and 19 g protein.
Right off the bat, we can see that bacon contains a lot more calories and fat, especially saturated fat, than ham. It also has slightly higher sodium. Ham has fewer calories, much less fat, and more protein.
Differences in Processing
In addition to the nutrition facts the way bacon and ham are processed and cured plays a big role in their health effects.
-
Bacon is cured in a brine solution and then smoked at high temperatures. The smoking leads to the formation of compounds called polycyclic aromatic hydrocarbons and heterocyclic amines, which have been linked to colorectal cancer.
-
Ham is brined and then cooked but not smoked at the same high temperature as bacon. Therefore, it does not contain the same cancer-linked compounds. However, some ham is smoked after cooking which can lead to the formation of these compounds.
So ham has a clear advantage here as well, since it is less likely to contain carcinogens if it is not smoked.
Fat Composition
Bacon contains more saturated fat than ham.
-
The type of fat found in bacon is about 40-50% saturated fat. Diets high in saturated fat are associated with higher levels of “bad” LDL cholesterol and increased risk of heart disease.
-
The type of fat found in ham contains 20-30% saturated fat. The rest is mono- and polyunsaturated “good” fats.
Therefore, the type of fat found in ham is healthier and linked to lower risk of cardiovascular problems.
Sodium Content
Both bacon and ham are very high in sodium since they are cured, smoked, and processed meats.
- Bacon contains about 607 mg sodium per slice.
- Ham contains about 482 mg sodium per slice.
While ham is lower, they both contain a substantial amount of sodium per serving. The American Heart Association recommends no more than 2,300 mg sodium per day.
To reduce sodium intake, look for low-sodium or “no salt added” versions of bacon and ham. Or limit portion sizes to just 1-2 slices.
Nitrates and Nitrites
Bacon and ham both contain preservatives called nitrates and nitrites which are used to cure meats and give them their characteristic pink color.
- Studies show that consuming nitrites and nitrates has been associated with an increased risk of colon cancer. They can react with proteins in the body to form carcinogenic nitrosamines.
However, uncured bacon and ham are now available that do not contain these preservatives. So opting for nitrate/nitrite-free versions can eliminate this potential health risk.
The Verdict
Based on the nutritional data, processing methods, and ingredients, ham appears to be the healthier choice over bacon.
Here’s a quick recap:
-
Ham is much lower in calories, fat, and saturated fat than bacon. It also contains more protein.
-
Bacon is more likely to contain carcinogens from the smoking process.
-
Ham contains more heart-healthy fats than artery-clogging saturated fat.
-
Ham is slightly lower in sodium compared to bacon.
-
Choosing uncured ham eliminates concerns about nitrates increasing cancer risk.
Of course, both meats still need to be consumed in moderation as part of an overall healthy diet. But if you’re trying to decide between bacon or ham for breakfast or a sandwich, going with ham more often than not can be a healthier option.
Prioritizing leaner proteins like chicken, turkey, and plant-based proteins can also help limit processed meats for greater wellbeing. But when a savory pork product is what you’re craving, ham appears to be the better bet over bacon.
Healthy Ways to Enjoy Ham
Here are some tips for savoring ham in a more nutritious way:
-
Choose lower-sodium ham to limit excess salt intake.
-
Add ham to omelets, quiches, and frittatas for a protein boost.
-
Pair ham slices with fiber-rich fruits and vegetables.
-
Use ham in moderation in salads, sandwiches, wraps or on pizza.
-
Bake ham with natural glazes like honey, maple syrup or orange juice instead of sugary glazes.
-
Grill or roast ham steaks or chops basted with olive oil and herbs.
-
Add ham to bean or vegetable soups for a savory, smoky flavor.
-
Use ham bone to make healthy split pea or bean soups loaded with nutrients.
-
Make a breakfast hash with ham, potatoes, peppers, onions and eggs.
-
Stuff peppers, mushrooms or tomatoes with ham and vegetable rice mixtures.
-
Mix diced ham into macaroni and cheese or alfredo pasta.
-
Fill crepes or flatbreads with ham, cheese and spinach for a protein and vitamin boost.
Health Benefits of Ham
- Ham is a lean source of protein that is high in protein. In fact, ham has all nine essential amino acids that your body needs to grow and heal. This type of protein is thought to be of high quality, and our bodies can easily accept and use it.
- B vitamins, such as B1, B3, and B6, can be found in ham.
- Serene, zinc, phosphorus, potassium, and iron are just some of the minerals that can be found in ham. Ham may also be good for your bones, your immune system, your energy levels, and the way your thyroid works.
- Ham is lower in saturated fat than lamb or beef. Most of the fat in pork is monounsaturated, but compared to other types of red meat, it has more polyunsaturated fats.
- Ham is rich in energizing ingredients. One of the best places to get iron, vitamin B12, carnosine, choline, and co-enzyme Q10 is from this plant.
Ham may increase a person’s risk for cancer. Along with other processed meats, ham is classified by the International Agency for Cancer Research as carcinogenic.
This means that there is sufficient evidence to indicate that consuming ham can potentially cause colorectal cancer. It is suggested that you should not eat more than three servings of ham or other red meats in a week.
Ham may increase the risk of heart disease according to some research. Over 40,000 people were looked at in one study, and it was found that people who eat processed and/or unprocessed red meat may have a higher risk of coronary heart disease. This might be explained by red meat containing saturated fat.
Eating ham or other red meat may affect life expectancy. One study found that increased consumption of red meat led to a higher risk of death.
Common Uses For Ham
Ham is often used in its sliced form, such as in a ham and cheese sandwich. But ham can be used in many different dishes, and it’s a popular holiday dish for Christmas and Thanksgiving.
Bacon is made from the remaining side of the pig after the head and feet have been removed. In the United States, bacon is often made from pig bellies.
- In Italy, pancetta is cured bacon strips that have not been cooked. These cured bacon strips have a coating of fat.
- Jowl bacon is made from pig cheeks. It is cured and smoked.
- Gammon is a popular dish in the UK and Ireland. It is made from the back leg of a pig and is usually “Wiltshire cured.” ’.
- This kind of bacon is made from the shoulder. It is very thin and cut into oval shapes.
- Streaky bacon comes from the pig’s belly. “Streaks” are the lines of fat that run through each slice or rasher.
Six of the eight B vitamins that are important for brain and energy function were found in bacon, which may give people more energy. Bacon is also a good dietary fat source, which provides energy and promotes satiety.
Foods that are high in salt, like bacon, can help some people who need to add more salt to their diet. This can happen to athletes because they sweat a lot of salt, which can throw off their electrolytes.
- Bacon has a lot of salt because salt is used to cure it. Eating foods that are high in salt has been linked to a higher risk of getting stomach cancer. People who are sensitive to salt may also have higher blood pressure if they eat too much salt.
- Since bacon is made from processed meat, it has nitrates and nitrites added to it. Adding these things to food at high temperatures makes nitrosamine compounds, which are known to cause cancer. Even though bacon doesn’t have as much nitrosamine as it used to, eating a lot of it may raise your risk of getting cancer.
- If bacon is overcooked or undercooked, it may have more harmful chemicals. Polycyclic aromatic hydrocarbons and heterocyclic amines are compounds that are bad for you that don’t form when meat is cooked well enough. These compounds have been associated with cancer. On the other hand, you should make sure to get rid of parasites, bacteria, and viruses that could make you sick.
Bacon can be eaten as a side dish, which is particularly popular while eating breakfast. It can also be added to other foods to make them taste better or look better, like bacon bits in a salad.
On top of that, bacon can be the main ingredient in a BLT sandwich or a bacon cheeseburger.
What’s So Bad about BACON? (Truth about Bacon Safety) 2024
Is Bacon healthier than Ham?
While bacon may be lower in calories and fat than ham or sausage, it’s still high in sodium and contains nitrites that can damage DNA and increase the risk of cancer. Ham is high in calories, sodium, and unhealthy saturated fat, which can raise cholesterol levels and increase the risk of heart disease.
Is honey baked ham as good as regular ham?
The addition of honey will affect the calorie content of the food. One tablespoon of honey contributes to approximately 64 calories. In addition, the use of heat when making baked ham will reduce the quality of the honey.
Is Ham better than Canadian bacon?
Ham is only less than 1g richer in protein. Ham and Canadian bacon contain high amounts of all essential amino acids, particularly in histidine, tryptophan, and threonine. Extra-lean ham is over 2 times higher, and regular ham is over 3 times higher in fats compared to Canadian bacon, as back bacon is a leaner cut of the pork.
Does Ham have more protein than bacon?
There is no more protein in ham compared to bacon. Bacon contains 37 g of protein for every 100 g, whereas ham contains 21 g [ 5 ]. Ham contains 26 IU of Vitamin D for every 100 g, while bacon has none. Bacon and ham have comparable levels of Vitamin E – ham contains 0.27 mg of Vitamin E for every 100 g, and bacon has none.
What is the difference between bacon & ham?
Bacon contains 0.13mg of iron for every 100 g, whereas ham contains 0.79mg of iron. Bacon contains 15 mg of potassium for every 100 g, whereas ham has 311 mg. Also Read: Low-Potassium Meats
Should you eat ham or bacon for breakfast?
It depends on what you’re looking for in your breakfast meat. If you’re looking for a meat that’s high in vitamins and minerals, then ham is the way to go. It’s also a great source of protein and potassium. However, if you’re watching your calorie intake or trying to limit your saturated fat intake, then bacon might be the better choice for you.