Wondering what’s healthier among ham, roast beef, turkey and other cold cuts? We slice up better-for-you deli meats.
Deli meats are a sandwich staple for school and work lunches. But while they tick the convenience box, they don’t necessarily meet the good-for-you criteria. If your family likes lunch meats like ham, bacon, and salami, here are some things you should think about.
Ham and turkey are both popular lean protein choices enjoyed year-round. But when it comes to nutritional value, is one better for you than the other?
I compared the nutrition profiles of ham versus turkey to determine which comes out on top health-wise
Overview of Ham and Turkey
First, let’s look at what defines these two meats
Ham – Ham refers to cured and often smoked pork from the hind leg It’s sold pre-cooked or ready-to-eat
Turkey – Turkey is poultry from domesticated turkeys, typically roasted and eaten hot or cold. It’s leaner than ham.
While both are tasty proteins, there are some nutritional differences.
Comparing the Nutrition Facts
Analyzing the nutrition labels reveals:
Protein – Turkey has more protein than ham. A 3 oz serving of turkey has 25g protein versus 18g in ham.
Fat – Turkey is lower in total and saturated fat than ham. For example, roasted turkey breast has 1g fat per 3 oz, while ham has 5g.
Sodium – Ham contains very high sodium from curing salts. Just 3 oz can have over 1000mg. Turkey only has 60mg sodium.
Nitrates – Ham includes sodium nitrite to prevent bacteria. Turkey does not contain added nitrates.
So turkey has advantages for sodium, fat, and nitrates. But ham does offer some nutritional benefits.
The Benefits of Ham
Despite its high sodium content, ham can be healthy in moderation:
- Excellent source of protein
- Provides zinc, iron, and B vitamins
- Higher in potassium than turkey
- Lean options available
Those on low-carb, paleo, or keto diets often rely on ham. But portion control is key.
What Makes Turkey a Healthier Choice
When comparing ham versus turkey, turkey is healthier for several reasons:
- Much lower in sodium at 60mg per 3 oz serving
- Significantly leaner with just 1-2 grams of fat per serving
- Does not contain added nitrates like ham
- Higher in satisfying protein at 25g per serving
- Rich source of the antioxidant selenium
- Easier to substitute for ham in recipes
For those focused on healthy eating, turkey better aligns with nutrition goals.
Potential Health Impacts
The nutrition differences translate into some health impacts:
- Turkey’s lower sodium benefits heart health, as excess sodium increases blood pressure.
- Processed meats like ham may increase cancer risk, while turkey does not.
- Replacing ham with turkey can lower diabetes risk.
- Turkey’s leanness helps maintain a healthy weight.
While healthy individuals can eat some ham, turkey offers advantages for managing specific conditions.
Tips for Enjoying Both Meats
Moderation and making smart choices are key to enjoying both ham and turkey healthfully:
- Opt for low-sodium ham and rinse canned ham to reduce excess salt.
- Choose leaner ham cuts like 96% fat-free Black Forest ham.
- Eat small portions of ham in mixed dishes instead of alone.
- Roast or grill turkey skinless and trim visible fat.
- Include ample fruits, vegetables, and whole grains.
- Limit processed meat intake overall.
Comparing nutrition profiles shows turkey is healthier than ham overall thanks to its lower sodium, fat, and nitrates and higher protein. However, lean ham can be part of a balanced diet in moderation. To maximize nutrition, choose low-sodium ham and lean turkey cuts. With some savvy picks, you can enjoy the great taste of both meats.
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Wondering what’s healthier among ham, roast beef, turkey and other cold cuts? We slice up better-for-you deli meats.
Deli meats are a sandwich staple for school and work lunches. But while they tick the convenience box, they don’t necessarily meet the good-for-you criteria. If your family likes lunch meats like ham, bacon, and salami, here are some things you should think about.
Is it better to eat turkey or ham?
FAQ
Which is healthier, deli ham or turkey?
Is turkey or ham better for weight loss?
Is turkey the healthiest meat?
Are any deli meats not processed?
Is turkey meat better than Ham?
Overall, turkey meat is a better alternative than ham. This article examines the differences between turkey meat and ham regarding general aspects, nutritional profile, and health impact. Turkey meat is the world’s second most popular poultry meat, and it is a cost-effective source of high-quality protein for human use.
How many calories are in Turkey meat compared to Ham?
Turkey meat contains 44 calories more than ham. They are classified as medium-calorie foods. Both turkey meat and ham have a glycemic index that is equal to 0. 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.
Is turkey meat good for You?
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.
What is the healthiest way to eat turkey?
Choosing light meat without the skin is the healthiest way to eat turkey. It’s also important to choose fresh over processed turkey. One cup of light meat turkey already contains more than 18% of your daily recommended dose of sodium. Processed turkey can have more than 35% of that recommended dose.