Chicken wings vs ham: which is healthier?
They are about equally nutrient-dense: chicken wings scores 23/100 and ham 22/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Chicken wings
254 kcal per 100 g. 3 wings: 102 g
Ham
164 kcal per 100 g. 2 slices: 56 g
Which to pick for your goal
- Fewer caloriesHam254 vs 164 kcal per 100 g
- More proteinChicken wings24 vs 17 g per 100 g
- More fiberHam0 vs 1.3 g per 100 g
- Less sugarChicken wings0 vs 1 g per 100 g
- More potassiumHam212 vs 287 mg per 100 g
- Less saturated fatHam5 vs 0.5 g per 100 g
Nutrition side by side
| Nutrient | Chicken wings, 100 g | Ham, 100 g | Chicken wings, 102 g | Ham, 56 g |
|---|---|---|---|---|
| Calories | 254 kcal | 164 kcal | 259 kcal | 92 kcal |
| Protein | 24 g | 17 g | 24 g | 9.3 g |
| Carbohydrates | 0 g | 3.6 g | 0 g | 2 g |
| Sugars | 0 g | 1 g | 0 g | 0.6 g |
| Fiber | 0 g | 1.3 g | 0 g | 0.7 g |
| Fat | 17 g | 8.8 g | 17 g | 4.9 g |
| Saturated fat | 5 g | 0.5 g | 5.1 g | 0.3 g |
| Vitamin C | 0 mg | 4 mg | 0 mg | 2.2 mg |
| Vitamin A | 12 µg | 0 µg | 12 µg | 0 µg |
| Potassium | 212 mg | 287 mg | 216 mg | 161 mg |
| Iron | 0.8 mg | 1 mg | 0.9 mg | 0.6 mg |
| Calcium | 18 mg | 24 mg | 18 mg | 13 mg |
| Magnesium | 19 mg | 22 mg | 19 mg | 12 mg |
| Sodium | 98 mg | 814 mg | 100 mg | 456 mg |
Last updated . Scores use the HowHealthyIs Score method.