Ham vs turkey ham: nutrition compared
Full comparison · Protein · Calories · Healthier
Per 3.5 oz (100 g), ham has 106 calories and 16.7 g of protein; turkey ham has 134 calories and 19.6 g.
Side by side, per 3.5 oz (100 g)
| Ham | Turkey ham | |
|---|---|---|
| Calories | 106 calories | 134 calories |
| Protein | 16.7 g (33% DV) | 19.6 g (39% DV) |
| Fat | 3.7 g (5% DV) | 5.8 g (7% DV) |
| Saturated fat | 1.1 g (6% DV) | 0.5 g (2% DV) |
| Carbohydrate | 0.27 g (0% DV) | 0.93 g (0% DV) |
| Fiber | — | 0 g |
| Total sugars | — | 0.5 g |
| Sodium | 1040 mg (45% DV) | 1038 mg (45% DV) |
| Potassium | 425 mg (9% DV) | 299 mg (6% DV) |
| Calcium | 5 mg (0% DV) | 5 mg (0% DV) |
| Iron | 0.6 mg (3% DV) | 1.4 mg (8% DV) |
| Magnesium | 19 mg (4% DV) | 20 mg (5% DV) |
| Vitamin A | — | 0 mcg |
| Vitamin C | — | 0 mg |
| Vitamin D | — | 0 mcg |
| Vitamin K | — | 0 mcg |
| Folate | — | 6 mcg (2% DV) |
| Vitamin B12 | — | 0.3 mcg (11% DV) |
| Cholesterol | — | 67 mg (22% DV) |
— not reported by USDA for this food.
Per typical serving
Servings differ: 4 oz (113 g) of ham and 4 oz (113 g) of turkey ham, the serving sizes we use for each (USDA household measures; 4 oz for meat and fish).
| Ham | Turkey ham | |
|---|---|---|
| Calories | 120 calories | 152 calories |
| Protein | 18.9 g (38% DV) | 22.2 g (44% DV) |
| Fat | 4.2 g (5% DV) | 6.6 g (8% DV) |
| Saturated fat | 1.3 g (6% DV) | 0.57 g (3% DV) |
| Carbohydrate | 0.31 g (0% DV) | 1.1 g (0% DV) |
| Fiber | — | 0 g |
| Total sugars | — | 0.57 g |
| Sodium | 1179 mg (51% DV) | 1177 mg (51% DV) |
| Potassium | 482 mg (10% DV) | 339 mg (7% DV) |
— not reported by USDA for this food.
What the numbers don't tell you
Turkey ham is often bought as the leaner deli meat, but in these records it is not. Per 4 oz (113 g), this ham has about 120 calories and 19 g of protein, and the extra lean turkey ham about 151 calories and 22 g. Turkey ham has a little more fat, though less of it saturated.
Sodium is the same, about 1,175 mg per 4 oz, or about 580 mg in the 2 oz (56 g) of turkey ham on a regular sandwich. The US Dietary Guidelines limit for adults is 2,300 mg a day, and many people with chronic kidney disease need a lower limit set by their clinician.
WHO counts salted, cured or smoked meat, ham included, as processed, and we read cured turkey ham as fitting. In cohort data, each 50 g a day of processed meat went with higher coronary heart disease risk (RR 1.42), and sodium appears to explain about two thirds of the gap with unprocessed meat. No study on our cards looked at turkey ham alone.
If you are pregnant, 65 or older, or have a weakened immune system, the CDC advises eating deli meat and cold cuts only reheated to 165°F (74°C) or until steaming hot, because of Listeria.
If you limit sodium, swapping one for the other will not help, so watch the portion.
Evidence behind this note
- Level E The usual US sandwich portion of turkey ham is 56 g, about two slices, which works out to roughly 38 mg cholesterol and 580 mg sodium. USDA FNDDS 2021-2023, food code 25230800, FDC 2706217 Turkey ham, prepackaged or deli, luncheon meat
- Level E NIH's kidney institute restates the US Dietary Guidelines limit of no more than 2,300 mg of sodium a day for adults. It says many people with chronic kidney disease need to limit sodium even more, with the limit set by their health care professional. NIDDK (NIH), Eating Right for Chronic Kidney Disease
- 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 C Cohort data link each daily 1.8 oz (50 g) of processed meat with a 42% higher coronary heart disease risk, and its roughly fourfold sodium appears to explain about two thirds of the gap with fresh meat. Curr Atheroscler Rep, 2012
- Level E CDC lists pregnant women, newborns, adults 65 or older and people with weakened immune systems as at higher risk from Listeria, and tells them to eat deli meats, hot dogs and fermented or dry sausages only reheated to 165°F (74°C) or until steaming hot. CDC does not name blood sausage itself. CDC, Preventing Listeria Infection (last reviewed 16 January 2025)
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
- Ham: the salt, and what the trials actually fed people
- Turkey ham: poultry meat with processed-meat salt
Rankings and guides
- Protein: what it does and how much you need
- Fiber: what it does and how much you need
- Which foods are highest in protein?
More comparisons
Where the numbers come from
- Ham: USDA FoodData Central, Ham, sliced, pre-packaged, deli meat (96%fat free, water added), FDC ID 332397 · all forms of ham
- Turkey ham: USDA FoodData Central, Ham, turkey, sliced, extra lean, prepackaged or deli, FDC ID 168092 · all forms of turkey 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.