Duck Breast (skinless) vs Ham (deli)
Side-by-side macro comparison. Duck Breast (skinless) vs Ham (deli) per their standard serving sizes.
Duck Breast (skinless)
per 100g cooked
Macro Comparison Table
| Macro | Duck Breast (skinless) | Ham (deli) | Difference |
|---|---|---|---|
| Calories | 140 cal | 60 cal | +133% Duck |
| Protein | 23g | 10g | +130% Duck |
| Carbs | 0g | 1.5g | -100% Duck |
| Fat | 5g | 1.5g | +233% Duck |
Differences shown relative to Duck Breast (skinless). Positive = Duck Breast (skinless) has more.
Quick Take
Duck Breast (skinless) delivers 140 calories per serving with 23g protein, 0g carbs, and 5g fat. Ham (deli) delivers 60 calories with 10g protein, 1.5g carbs, and 1.5g fat. The most meaningful difference: Ham (deli) saves 80 calories per serving — meaningful over a week of meals. For protein density per calorie, Ham (deli) wins at 67% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Ham (deli) gives you 80 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), Ham (deli) delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Duck Breast (skinless) brings 140 calories — useful when you're chasing a surplus and struggling to eat enough. Duck Breast (skinless) delivers 23g 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 Duck Breast (skinless) and Ham (deli) are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Duck Breast (skinless) or Ham (deli)?
Duck Breast (skinless) has more protein: 23g vs 10g per serving. That's a difference of 13g.
Which has fewer calories, Duck Breast (skinless) or Ham (deli)?
Ham (deli) has 60 calories per serving vs 140 calories in Duck Breast (skinless) — a difference of 80 calories.
Is Duck Breast (skinless) or Ham (deli) better for keto?
Duck Breast (skinless) is the better keto choice at 0g carbs per serving vs 1.5g carbs in Ham (deli).
Is Duck Breast (skinless) or Ham (deli) better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (80 cal less per serving). For preserving muscle during a deficit, Ham (deli) delivers more protein per calorie. Most people on cuts benefit from Ham (deli).
Which Is Better for Your Goal?
🔥 Weight Loss
Ham (deli)
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Duck Breast (skinless)
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Duck Breast (skinless)
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:
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Other ways Duck Breast (skinless) and Ham (deli) stack up:
Full Duck Breast (skinless) guide • Full Ham (deli) guide • All comparisons