Bacon vs Ham Steak: Calories and Nutrition Compared (2026)

Bacon, with 35.7 g of protein, is higher in protein than ham steak, which has 19.6 g. Ham steak is lower in calories at 122, compared to bacon's 548.

Bacon and ham steak are popular meat choices, but they differ significantly in their nutritional content. Understanding these differences can help in making informed dietary decisions.

What Is the Difference Between Bacon and Ham Steak?

Bacon is a type of salt-cured pork made from various cuts, typically from the belly or back. It is known for its rich flavor and high-fat content. Ham steak is a cut of meat from the hind leg of a pig, typically cured and sliced into thick portions. It is often cooked by grilling or baking.

Bacon vs Ham Steak: Nutrition Side by Side

The following table provides a side-by-side comparison of bacon and ham steak.

Nutrient (per 100 g)	Bacon (cooked)	Ham steak (lean, cured)
Calories	548 kcal	122 kcal
Protein	35.7 g	19.6 g
Carbs	1.4 g	0 g
Sugar	0 g	0 g
Fat	43.3 g	4.3 g
Fiber	0 g	0 g
Sodium	2193 mg	1269 mg

Which Is Better, Bacon or Ham Steak?

For weight loss: Bacon has significantly more calories at 548, compared to ham steak's 122.

For muscle and protein: Bacon offers more protein at 35.7 g, while ham steak provides 19.6 g.

For low-carb or low-sugar: Both bacon and ham steak are low in carbohydrates and sugar, with bacon having 1.4 g of carbs and ham steak having 0 g.

How to Track Bacon and Ham steak Accurately

Portion sizes and macronutrient content can be easy to misjudge, especially with processed meats. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. They are based on a per-100g basis. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Bacon has 35.7 g of protein, while ham steak has 19.6 g.

Which has fewer calories?

Ham steak has fewer calories at 122, compared to bacon's 548.

What is the fat content of bacon?

Bacon contains 43.3 g of fat per 100 g.

How much sodium is in ham steak?

Ham steak has 1269 mg of sodium per 100 g.

What is the carbohydrate content of ham steak?

Ham steak has 0 g of carbohydrates per 100 g.

What is the sugar content in bacon?

Bacon contains 0 g of sugar per 100 g.

Key Takeaways

• Bacon has 548 calories per 100 g.
• Ham steak has 122 calories per 100 g.
• Bacon contains 35.7 g of protein.
• Ham steak contains 19.6 g of protein.
• Bacon has 43.3 g of fat.
• Both bacon and ham steak have 0 g of sugar.