Greek Yogurt vs Ham (deli)
Side-by-side macro comparison. Greek Yogurt vs Ham (deli) per their standard serving sizes.
Macro Comparison Table
| Macro | Greek Yogurt | Ham (deli) | Difference |
|---|---|---|---|
| Calories | 59 cal | 60 cal | -2% Greek |
| Protein | 10g | 10g | 0% Greek |
| Carbs | 3.6g | 1.5g | +140% Greek |
| Fat | 0.7g | 1.5g | -53% Greek |
Differences shown relative to Greek Yogurt. Positive = Greek Yogurt has more.
Quick Take
Greek Yogurt delivers 59 calories per serving with 10g protein, 3.6g carbs, and 0.7g fat. Ham (deli) delivers 60 calories with 10g protein, 1.5g carbs, and 1.5g fat. The most meaningful difference: they're within 1 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, Greek Yogurt gives you 1 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), Greek Yogurt 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. 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 Greek Yogurt and Ham (deli) are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Greek Yogurt or Ham (deli)?
Ham (deli) has more protein: 10g vs 10g per serving. That's a difference of 0g.
Which has fewer calories, Greek Yogurt or Ham (deli)?
Greek Yogurt has 59 calories per serving vs 60 calories in Ham (deli) — a difference of 1 calories.
Is Greek Yogurt or Ham (deli) better for keto?
Ham (deli) is the better keto choice at 1.5g carbs per serving vs 3.6g carbs in Greek Yogurt.
Is Greek Yogurt or Ham (deli) better for weight loss?
For weight loss, Greek Yogurt gives you more calorie flexibility (1 cal less per serving). For preserving muscle during a deficit, Greek Yogurt delivers more protein per calorie. Most people on cuts benefit from Greek Yogurt.
Which Is Better for Your Goal?
🔥 Weight Loss
Greek Yogurt
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
tie
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 Greek Yogurt and Ham (deli) stack up:
Full Greek Yogurt guide • Full Ham (deli) guide • All comparisons