Cod vs Ham (Lean, Cooked)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Cod | Ham (Lean, Cooked) |
|---|---|---|
| Calories | 82kcal | 145kcal |
| Protein | 17.8g | 20.9g |
| Carbs | 0g | 1.5g |
| Fat | 0.7g | 5.5g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 54mg | 1203mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Cod has 63 fewer calories per 100g than Ham (Lean, Cooked) (77% less).
- Ham (Lean, Cooked) delivers more protein (20.9g vs 17.8g per 100g).
- Cod contains less fat (0.7g vs 5.5g).
Cod
Cod is a lean white fish with one of the lowest calorie-to-protein ratios you can find — under 100 kcal for 18g of protein. It is high in selenium, iodine, and vitamin B12, and contains modest amounts of omega-3s. Its mild flavor and quick cooking time make it a flexible weekday option.
View Cod nutrition →Ham (Lean, Cooked)
Lean ham is a convenient high-protein, low-fat deli meat, but as a cured and processed product it is very high in sodium. Choose lower-sodium versions and treat it as an occasional rather than daily protein.
View Ham (Lean, Cooked) nutrition →Track Cod & Ham (Lean, Cooked) in Kairo
Scan your food with AI and automatically track calories and macros. No manual entry needed.
Try Kairo for free