Canned Chicken vs Ham (deli)
Side-by-side macro comparison. Canned Chicken vs Ham (deli) per their standard serving sizes.
Canned Chicken
per 2 oz drained (56g)
Macro Comparison Table
| Macro | Canned Chicken | Ham (deli) | Difference |
|---|---|---|---|
| Calories | 60 cal | 60 cal | 0% Canned |
| Protein | 14g | 10g | +40% Canned |
| Carbs | 0g | 1.5g | -100% Canned |
| Fat | 1g | 1.5g | -33% Canned |
Differences shown relative to Canned Chicken. Positive = Canned Chicken has more.
Quick Take
Canned Chicken delivers 60 calories per serving with 14g protein, 0g carbs, and 1g fat. Ham (deli) delivers 60 calories with 10g protein, 1.5g carbs, and 1.5g fat. The most meaningful difference: they're within 0 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Canned Chicken gives you 0 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Canned Chicken delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Ham (deli) brings 60 calories — useful when you're chasing a surplus and struggling to eat enough. Canned Chicken delivers 14g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Canned Chicken and Ham (deli) are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Canned Chicken or Ham (deli)?
Canned Chicken has more protein: 14g vs 10g per serving. That's a difference of 4g.
Which has fewer calories, Canned Chicken or Ham (deli)?
Canned Chicken has 60 calories per serving vs 60 calories in Ham (deli) — a difference of 0 calories.
Is Canned Chicken or Ham (deli) better for keto?
Canned Chicken is the better keto choice at 0g carbs per serving vs 1.5g carbs in Ham (deli).
Is Canned Chicken or Ham (deli) better for weight loss?
For weight loss, Canned Chicken gives you more calorie flexibility (0 cal less per serving). For preserving muscle during a deficit, Canned Chicken delivers more protein per calorie. Most people on cuts benefit from Canned Chicken.
Which Is Better for Your Goal?
🔥 Weight Loss
Canned Chicken
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Canned Chicken
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Canned Chicken
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Canned Chicken and Ham (deli) stack up:
Full Canned Chicken guide • Full Ham (deli) guide • All comparisons