Bacon vs ham: which has more protein?
Full comparison · Protein · Calories
Bacon has more protein: 39 g per 3.5 oz (100 g) of bacon vs 16.7 g in ham (2.3× as much).
USDA FoodData Central.
| Bacon | Ham | |
|---|---|---|
| Per 3.5 oz (100 g) | 39 g | 16.7 g |
| Per serving | 6.2 g in 2 medium slices (16 g) | 18.9 g in 4 oz (113 g) |
| Per 100 calories | 8.2 g | 15.8 g |
| To get 30 g of protein | 2.7 oz (77 g), about 4.8 × 2 medium slices | 6.3 oz (180 g), about 1.6 × 4 oz |
Protein per calorie
Per 100 calories, bacon gives 8.2 g of protein and ham 15.8 g. This is the number that matters when you are fitting protein into a calorie budget, and it can rank foods differently from grams per 3.5 oz (100 g).
What the numbers don't tell you
Sliced lean ham is the lighter pick. Per 1 oz (28 g), this deli ham has about 30 calories and 291 mg of sodium, and cooked bacon about 133 calories and 499 mg. Bacon has more protein, 11 g against 5 g, and far more fat.
The International Agency for Research on Cancer classes processed meat as carcinogenic to humans, with colorectal cancer risk 18 percent higher per 50 g eaten daily. The World Health Organization counts cured and smoked meat as processed and names ham. One regular slice of ham weighs 2.1 oz (60 g) in the USDA survey table, already past 50 g. Pooled observational studies of stomach cancer put bacon and ham close, at relative risks of 1.37 and 1.44, with the ham range reaching 1.00, no effect at all.
Salt does not cook out. Fried bacon keeps about 90 percent of its sodium, by USDA retention tables. A 4 oz serving of this ham carries 1,175 mg, about half the FDA Daily Value of 2,400 mg. Cutting sodium lowers blood pressure in many people, the FDA says, though not all.
If you are pregnant, 65 or older, or have a weakened immune system, the CDC advises eating deli meat only reheated to 165°F (74°C) or until steaming hot.
Pick ham for less fat and salt, knowing it still counts as processed meat.
Evidence behind this note
- Level E The International Agency for Research on Cancer places processed meat, which is what bacon and ham are, in Group 1, and puts the colorectal cancer risk at 18 percent higher for each 50 g eaten daily. IARC Press Release N 240, World Health Organization, 2015
- Level E WHO defines processed meat by curing, salting or smoking and lists ham as an example, so a cured turkey ham falls under that definition even though it is poultry. World Health Organization, Cancer: carcinogenicity of the consumption of red meat and processed meat, Q&A
- Level E The FDA daily value for sodium is 2,400 mg, and 3.5 oz (100 g) of grilled back bacon covers more than half of it. 21 CFR 101.74, Health claims: sodium and hypertension
- Level E In the rule that governs sodium health claims on labels, the FDA states that cutting sodium intake lowers blood pressure and the risks tied to it in many but not all people, whether or not their blood pressure is already high. 21 CFR 101.74, Health claims: sodium and hypertension
- Level E Frying bacon destroys 55 percent of its thiamin and simmering cured ham 45 percent, while 90 to 100 percent of the sodium stays in the meat. USDA Table of Nutrient Retention Factors, Release 6, 2007, Retn_Codes 1456 and 1522
- Level E One regular slice of ham weighs 2.1 oz (60 g) in the USDA survey table and one slice of Canadian bacon 23 g, so a single slice of ham already passes the 50 g that the cancer agency counts. USDA FNDDS 2021-2023, codes 22311000 and 22501010
- Level C A meta-analysis of 42 observational studies put the pooled relative risk of gastric cancer at 1.44 for the highest ham intake, with the interval touching 1.00. PLoS One, 2013
- Level E CDC lists pregnant women, adults 65 and older and people with a weakened immune system as at higher risk of Listeria and advises them to avoid unheated deli meat and cold cuts and eat them reheated to 165°F or until steaming hot. US CDC, Preventing Listeria Infection
Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Read more about these foods
- Bacon and ham: a Group 1 label and no trial of either
- Bacon: two rashers a day, and the evidence is graded high
- Ham: the salt, and what the trials actually fed people
Rankings and guides
- Which foods are highest in protein?
- Which foods give the most protein for the fewest calories?
- How much protein do you need per day?
- Protein: what it does and how much you need
- Protein: top food sources and Daily Value
More comparisons
Where the numbers come from
- Bacon: USDA FoodData Central, Pork, cured, bacon, cooked, microwaved, FDC ID 168321 · all forms of bacon
- Ham: USDA FoodData Central, Ham, sliced, pre-packaged, deli meat (96%fat free, water added), FDC ID 332397 · all forms of ham
Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ, and the links show them. % DV uses FDA Daily Values for adults. How we verify.