Edamame vs Ham (deli)
Side-by-side macro comparison. Edamame vs Ham (deli) per their standard serving sizes.
Macro Comparison Table
| Macro | Edamame | Ham (deli) | Difference |
|---|---|---|---|
| Calories | 188 cal | 60 cal | +213% Edamame |
| Protein | 18g | 10g | +80% Edamame |
| Carbs | 14g | 1.5g | +833% Edamame |
| Fat | 8g | 1.5g | +433% Edamame |
Differences shown relative to Edamame. Positive = Edamame has more.
Quick Take
Edamame delivers 188 calories per serving with 18g protein, 14g carbs, and 8g fat. Ham (deli) delivers 60 calories with 10g protein, 1.5g carbs, and 1.5g fat. The most meaningful difference: Ham (deli) saves 128 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 128 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. Edamame brings 188 calories — useful when you're chasing a surplus and struggling to eat enough. Edamame delivers 18g 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
Ham (deli) fits cleanly into keto with only 1.5g carbs. Edamame at 14g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Edamame or Ham (deli)?
Edamame has more protein: 18g vs 10g per serving. That's a difference of 8g.
Which has fewer calories, Edamame or Ham (deli)?
Ham (deli) has 60 calories per serving vs 188 calories in Edamame — a difference of 128 calories.
Is Edamame or Ham (deli) better for keto?
Ham (deli) is the better keto choice at 1.5g carbs per serving vs 14g carbs in Edamame.
Is Edamame or Ham (deli) better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (128 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
Edamame
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Ham (deli)
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 Edamame and Ham (deli) stack up:
Full Edamame guide • Full Ham (deli) guide • All comparisons