Ham (deli) vs Mahi Mahi
Side-by-side macro comparison. Ham (deli) vs Mahi Mahi per their standard serving sizes.
Macro Comparison Table
| Macro | Ham (deli) | Mahi Mahi | Difference |
|---|---|---|---|
| Calories | 60 cal | 109 cal | -45% Ham |
| Protein | 10g | 23g | -57% Ham |
| Carbs | 1.5g | 0g | 0% Ham |
| Fat | 1.5g | 0.9g | +67% Ham |
Differences shown relative to Ham (deli). Positive = Ham (deli) has more.
Quick Take
Ham (deli) delivers 60 calories per serving with 10g protein, 1.5g carbs, and 1.5g fat. Mahi Mahi delivers 109 calories with 23g protein, 0g carbs, and 0.9g fat. The most meaningful difference: Ham (deli) saves 49 calories per serving — meaningful over a week of meals. For protein density per calorie, Mahi Mahi wins at 84% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Ham (deli) gives you 49 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), Mahi Mahi delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Mahi Mahi brings 109 calories — useful when you're chasing a surplus and struggling to eat enough. Mahi Mahi 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 Ham (deli) and Mahi Mahi are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ham (deli) or Mahi Mahi?
Mahi Mahi has more protein: 23g vs 10g per serving. That's a difference of 13g.
Which has fewer calories, Ham (deli) or Mahi Mahi?
Ham (deli) has 60 calories per serving vs 109 calories in Mahi Mahi — a difference of 49 calories.
Is Ham (deli) or Mahi Mahi better for keto?
Mahi Mahi is the better keto choice at 0g carbs per serving vs 1.5g carbs in Ham (deli).
Is Ham (deli) or Mahi Mahi better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (49 cal less per serving). For preserving muscle during a deficit, Mahi Mahi delivers more protein per calorie. Most people on cuts benefit from Mahi Mahi.
Which Is Better for Your Goal?
🔥 Weight Loss
Mahi Mahi
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Mahi Mahi
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Mahi Mahi
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
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Other ways Ham (deli) and Mahi Mahi stack up:
Full Ham (deli) guide • Full Mahi Mahi guide • All comparisons