Ham (deli) vs Roast Beef Deli
Side-by-side macro comparison. Ham (deli) vs Roast Beef Deli per their standard serving sizes.
Macro Comparison Table
| Macro | Ham (deli) | Roast Beef Deli | Difference |
|---|---|---|---|
| Calories | 60 cal | 70 cal | -14% Ham |
| Protein | 10g | 12g | -17% Ham |
| Carbs | 1.5g | 1g | +50% Ham |
| Fat | 1.5g | 2g | -25% 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. Roast Beef Deli delivers 70 calories with 12g protein, 1g carbs, and 2g fat. The most meaningful difference: they're within 10 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 10 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), Roast Beef Deli delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Roast Beef Deli brings 70 calories — useful when you're chasing a surplus and struggling to eat enough. Roast Beef Deli delivers 12g 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 Roast Beef Deli are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ham (deli) or Roast Beef Deli?
Roast Beef Deli has more protein: 12g vs 10g per serving. That's a difference of 2g.
Which has fewer calories, Ham (deli) or Roast Beef Deli?
Ham (deli) has 60 calories per serving vs 70 calories in Roast Beef Deli — a difference of 10 calories.
Is Ham (deli) or Roast Beef Deli better for keto?
Roast Beef Deli is the better keto choice at 1g carbs per serving vs 1.5g carbs in Ham (deli).
Is Ham (deli) or Roast Beef Deli better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (10 cal less per serving). For preserving muscle during a deficit, Roast Beef Deli delivers more protein per calorie. Most people on cuts benefit from Roast Beef 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
Roast Beef Deli
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Roast Beef 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
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Other ways Ham (deli) and Roast Beef Deli stack up:
Full Ham (deli) guide • Full Roast Beef Deli guide • All comparisons