Roast Beef vs Ham Steak: Calories and Nutrition Compared (2026)

Ham steak, with 19.6 g of protein, is higher in protein than roast beef, which has 18.6 g. Roast beef is lower in calories at 115, compared to ham steak's 122.

Roast beef and ham steak are both popular meat choices, but they differ in their nutritional profiles. This comparison examines their calorie content, protein levels, and other key nutrients.

What Is the Difference Between Roast Beef and Ham Steak?

Roast beef is a cut of beef that is typically roasted in an oven. It is known for its rich flavor and tender texture. Ham steak is a thick slice of ham that is usually cut from the hind leg of a pig. It is often cooked by grilling, baking, or frying.

Roast Beef vs Ham Steak: Nutrition Side by Side

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

Nutrient (per 100 g)	Deli roast beef	Ham steak (lean, cured)
Calories	115 kcal	122 kcal
Protein	18.6 g	19.6 g
Carbs	0.6 g	0 g
Sugar	0.3 g	0 g
Fat	3.7 g	4.3 g
Fiber	0 g	0 g
Sodium	853 mg	1269 mg

Which Is Better, Roast Beef or Ham Steak?

For weight loss: Roast beef has 115 calories, while ham steak has 122 calories. Choosing roast beef may be slightly better for weight loss.

For muscle and protein: Ham steak contains 19.6 g of protein, which is higher than roast beef's 18.6 g. For those focusing on protein intake, ham steak is the better option.

For low-carb or low-sugar: Both roast beef and ham steak contain very low carbohydrates, with roast beef having 0.6 g and ham steak having 0 g. Both options are suitable for low-carb diets.

How to Track Roast beef and Ham steak Accurately

Portion sizes and macro content can be easily misjudged, making it important to check nutritional information. 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 only and are not intended as medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Ham steak has 19.6 g of protein, while roast beef has 18.6 g.

Which has fewer calories?

Roast beef has 115 calories, while ham steak has 122 calories.

What is the fat content in roast beef?

Roast beef contains 3.7 g of fat per 100 g.

What is the sodium content in ham steak?

Ham steak contains 1269 mg of sodium per 100 g.

How much sugar is in roast beef?

Roast beef contains 0.3 g of sugar per 100 g.

What are the carbohydrate levels in ham steak?

Ham steak has 0 g of carbohydrates per 100 g.

Key Takeaways

• Roast beef has 115 calories per 100 g.
• Ham steak has 122 calories per 100 g.
• Roast beef contains 18.6 g of protein.
• Ham steak contains 19.6 g of protein.
• Roast beef has 3.7 g of fat.
• Ham steak has 4.3 g of fat.