USDA-derived comparison
Bacon vs Ham
Bacon leads for Phosphorus, Selenium and Vitamin B12 per 100g, while Ham holds its own elsewhere.
Who each is for: Choose bacon for phosphorus and selenium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Bacon
Typical serving: 2 slices (20g)
30/100
Ham
Typical serving: 2 slices (56g)
16/100
No clear per-100g leads, which is a result in itself.
Full Ham pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Bacon | Ham |
|---|---|---|
| Calories | 541 kcal | 107 kcal |
| Protein | 37 g | 17 g |
| Carbs | 1 g | 1 g |
| Fat | 42 g | 4 g |
| Fiber | 0 g | 0 g |
| Sat fat | 14 g | 1 g |
| Sodium | 1,717 mg | 945 mg |
| Potassium | 565 mg | 463 mg |
| Calcium | 11 mg | 5 mg |
| Iron | 1.4 mg | 0.6 mg |
| Magnesium | 33 mg | 19 mg |
| Zinc | 3.5 mg | 1.5 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.4 µg | 0.6 µg |
| Vitamin B12 | 1.2 µg | 0.4 µg |
| Folate | 1 µg | 0 µg |
Servings differ: 2 slices of bacon is about 20g, 2 slices of ham about 56g. Scale accordingly before deciding anything on the 100g basis alone.
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