Turkey Lunchmeat vs Ham
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Lunchmeat (Turkey) vs Lunchmeat (Ham): nutrition per 100 g
| Per 100 g | Lunchmeat (Turkey) | Lunchmeat (Ham) |
|---|---|---|
| Calories | 106 kcal | 107 kcal |
| Protein | 14.8 g | 16.9 g |
| Carbohydrate | 2.2 g | 0.7 g |
| Fat | 3.8 g | 4 g |
| Fibre | 0 g | 0 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Lunchmeat (Turkey) | Lunchmeat (Ham) |
|---|---|---|
| Choline, total | 27.63 mg | 48.83 mg |
| Riboflavin | 0.18 mg | 0.25 mg |
| Vitamin B-12 | 0.56 ug | 0.23 ug |
| Vitamin B-6 | 0.2 mg | 0.22 mg |
The meaningful 100 g difference is protein. Choose Lunchmeat (Ham) when a higher-protein option fits the meal.
Full nutrition facts: Lunchmeat (Turkey) · Lunchmeat (Ham)
Bottom line
Per 100 g, Lunchmeat (Turkey) provides 106 kcal, 14.8 g protein and 3.8 g fat; Lunchmeat (Ham) provides 107 kcal, 16.9 g protein and 4 g fat.
That is a difference of 1 kcal and 0.2 g of fat per 100 g, before anything is added in the pan.
On calories these two are close enough that the choice comes down to sodium and what else is in the packet, neither of which is fixed by the meat itself. Read the label rather than the front of the pack, and treat both as processed meat: fine in a sandwich, not a daily protein plan.
In short: for protein per calorie, ham lunchmeat. If that is not the deciding factor, pick by the dish, the price and how you plan to cook it.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.