Ham (deli) vs Rotisserie Chicken
Side-by-side macro comparison. Ham (deli) vs Rotisserie Chicken per their standard serving sizes.
Rotisserie Chicken
per 3 oz breast meat (85g)
Macro Comparison Table
| Macro | Ham (deli) | Rotisserie Chicken | Difference |
|---|---|---|---|
| Calories | 60 cal | 122 cal | -51% Ham |
| Protein | 10g | 23g | -57% Ham |
| Carbs | 1.5g | 0g | 0% Ham |
| Fat | 1.5g | 3g | -50% 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. Rotisserie Chicken delivers 122 calories with 23g protein, 0g carbs, and 3g fat. The most meaningful difference: Ham (deli) saves 62 calories per serving — meaningful over a week of meals. For protein density per calorie, Rotisserie Chicken wins at 75% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Ham (deli) gives you 62 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), Rotisserie Chicken delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Rotisserie Chicken brings 122 calories — useful when you're chasing a surplus and struggling to eat enough. Rotisserie Chicken 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 Rotisserie Chicken are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ham (deli) or Rotisserie Chicken?
Rotisserie Chicken has more protein: 23g vs 10g per serving. That's a difference of 13g.
Which has fewer calories, Ham (deli) or Rotisserie Chicken?
Ham (deli) has 60 calories per serving vs 122 calories in Rotisserie Chicken — a difference of 62 calories.
Is Ham (deli) or Rotisserie Chicken better for keto?
Rotisserie Chicken is the better keto choice at 0g carbs per serving vs 1.5g carbs in Ham (deli).
Is Ham (deli) or Rotisserie Chicken better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (62 cal less per serving). For preserving muscle during a deficit, Rotisserie Chicken delivers more protein per calorie. Most people on cuts benefit from Rotisserie Chicken.
Which Is Better for Your Goal?
🔥 Weight Loss
Ham (deli)
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Rotisserie Chicken
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Rotisserie Chicken
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 Rotisserie Chicken stack up:
Full Ham (deli) guide • Full Rotisserie Chicken guide • All comparisons