Ham (deli) vs Ricotta Cheese
Side-by-side macro comparison. Ham (deli) vs Ricotta Cheese per their standard serving sizes.
Macro Comparison Table
| Macro | Ham (deli) | Ricotta Cheese | Difference |
|---|---|---|---|
| Calories | 60 cal | 216 cal | -72% Ham |
| Protein | 10g | 14g | -29% Ham |
| Carbs | 1.5g | 4g | -62% Ham |
| Fat | 1.5g | 16g | -91% 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. Ricotta Cheese delivers 216 calories with 14g protein, 4g carbs, and 16g fat. The most meaningful difference: Ham (deli) saves 156 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Ham (deli) gives you 156 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. Ricotta Cheese brings 216 calories — useful when you're chasing a surplus and struggling to eat enough. Ricotta Cheese delivers 14g 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 Ricotta Cheese are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ham (deli) or Ricotta Cheese?
Ricotta Cheese has more protein: 14g vs 10g per serving. That's a difference of 4g.
Which has fewer calories, Ham (deli) or Ricotta Cheese?
Ham (deli) has 60 calories per serving vs 216 calories in Ricotta Cheese — a difference of 156 calories.
Is Ham (deli) or Ricotta Cheese better for keto?
Ham (deli) is the better keto choice at 1.5g carbs per serving vs 4g carbs in Ricotta Cheese.
Is Ham (deli) or Ricotta Cheese better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (156 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
Ricotta Cheese
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 Ham (deli) and Ricotta Cheese stack up:
Full Ham (deli) guide • Full Ricotta Cheese guide • All comparisons