Verdict
In two slices (30 g), mortadella has 81 kcal vs 28 kcal for cooked ham — almost triple — with 6.5 g of fat vs 0.8 g. Ham even has a bit more protein (4.3 g vs 3.6 g). Both are processed meats with plenty of sodium, so not for every day, but swapping mortadella for ham is one of the easiest diet swaps.
When to choose Mortadella
- It's the occasional mortadella sandwich — fit it into the day's plan.
- Use a small amount and add lots of salad for volume.
When to choose Cooked ham
- You want a lighter sandwich without changing the taste much.
- You want more protein per calorie — lean ham delivers.
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.