Ham (Lean, Cooked) vs Sardines (Canned in Oil, Drained)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Ham (Lean, Cooked)
per 100g
ProteinSardines (Canned in Oil, Drained)
per 100g
Nutrition Comparison
| Per 100g | Ham (Lean, Cooked) | Sardines (Canned in Oil, Drained) |
|---|---|---|
| Calories | 145kcal | 208kcal |
| Protein | 20.9g | 24.6g |
| Carbs | 1.5g | 0g |
| Fat | 5.5g | 11.5g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 1203mg | 307mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Ham (Lean, Cooked) has 63 fewer calories per 100g than Sardines (Canned in Oil, Drained) (43% less).
- Sardines (Canned in Oil, Drained) delivers more protein (24.6g vs 20.9g per 100g).
- Ham (Lean, Cooked) contains less fat (5.5g vs 11.5g).
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 →Sardines (Canned in Oil, Drained)
Sardines are a nutritional powerhouse — high in protein and omega-3 (EPA and DHA), and because they are eaten with their soft bones, an outstanding source of calcium and vitamin D. Being small and short-lived, they are very low in mercury.
View Sardines (Canned in Oil, Drained) nutrition →Track Ham (Lean, Cooked) & Sardines (Canned in Oil, Drained) in Kairo
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