Ground Pork vs Ham (deli)
Side-by-side macro comparison. Ground Pork vs Ham (deli) per their standard serving sizes.
Macro Comparison Table
| Macro | Ground Pork | Ham (deli) | Difference |
|---|---|---|---|
| Calories | 297 cal | 60 cal | +395% Ground |
| Protein | 26g | 10g | +160% Ground |
| Carbs | 0g | 1.5g | -100% Ground |
| Fat | 21g | 1.5g | +1300% Ground |
Differences shown relative to Ground Pork. Positive = Ground Pork has more.
Quick Take
Ground Pork delivers 297 calories per serving with 26g protein, 0g carbs, and 21g fat. Ham (deli) delivers 60 calories with 10g protein, 1.5g carbs, and 1.5g fat. The most meaningful difference: Ham (deli) saves 237 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 237 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. Ground Pork brings 297 calories — useful when you're chasing a surplus and struggling to eat enough. Ground Pork delivers 26g 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 Ground Pork and Ham (deli) are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ground Pork or Ham (deli)?
Ground Pork has more protein: 26g vs 10g per serving. That's a difference of 16g.
Which has fewer calories, Ground Pork or Ham (deli)?
Ham (deli) has 60 calories per serving vs 297 calories in Ground Pork — a difference of 237 calories.
Is Ground Pork or Ham (deli) better for keto?
Ground Pork is the better keto choice at 0g carbs per serving vs 1.5g carbs in Ham (deli).
Is Ground Pork or Ham (deli) better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (237 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
Ground Pork
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Ground Pork
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 Ground Pork and Ham (deli) stack up:
Full Ground Pork guide • Full Ham (deli) guide • All comparisons