Eggs vs Ham (deli)
Side-by-side macro comparison. Eggs vs Ham (deli) per their standard serving sizes.
Macro Comparison Table
| Macro | Eggs | Ham (deli) | Difference |
|---|---|---|---|
| Calories | 72 cal | 60 cal | +20% Eggs |
| Protein | 6g | 10g | -40% Eggs |
| Carbs | 0.4g | 1.5g | -73% Eggs |
| Fat | 5g | 1.5g | +233% Eggs |
Differences shown relative to Eggs. Positive = Eggs has more.
Quick Take
Eggs delivers 72 calories per serving with 6g protein, 0.4g carbs, and 5g fat. Ham (deli) delivers 60 calories with 10g protein, 1.5g carbs, and 1.5g fat. The most meaningful difference: they're within 12 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, Ham (deli) gives you 12 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. Eggs brings 72 calories — useful when you're chasing a surplus and struggling to eat enough. Ham (deli) delivers 10g 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 Eggs and Ham (deli) are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Eggs or Ham (deli)?
Ham (deli) has more protein: 10g vs 6g per serving. That's a difference of 4g.
Which has fewer calories, Eggs or Ham (deli)?
Ham (deli) has 60 calories per serving vs 72 calories in Eggs — a difference of 12 calories.
Is Eggs or Ham (deli) better for keto?
Eggs is the better keto choice at 0.4g carbs per serving vs 1.5g carbs in Ham (deli).
Is Eggs or Ham (deli) better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (12 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
Ham (deli)
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Eggs
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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