Ham (deli) vs Salmon
Side-by-side macro comparison. Ham (deli) vs Salmon per their standard serving sizes.
Macro Comparison Table
| Macro | Ham (deli) | Salmon | Difference |
|---|---|---|---|
| Calories | 60 cal | 208 cal | -71% Ham |
| Protein | 10g | 20g | -50% Ham |
| Carbs | 1.5g | 0g | 0% Ham |
| Fat | 1.5g | 13g | -88% 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. Salmon delivers 208 calories with 20g protein, 0g carbs, and 13g fat. The most meaningful difference: Ham (deli) saves 148 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 148 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. Salmon brings 208 calories — useful when you're chasing a surplus and struggling to eat enough. Salmon delivers 20g 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 Salmon are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ham (deli) or Salmon?
Salmon has more protein: 20g vs 10g per serving. That's a difference of 10g.
Which has fewer calories, Ham (deli) or Salmon?
Ham (deli) has 60 calories per serving vs 208 calories in Salmon — a difference of 148 calories.
Is Ham (deli) or Salmon better for keto?
Salmon is the better keto choice at 0g carbs per serving vs 1.5g carbs in Ham (deli).
Is Ham (deli) or Salmon better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (148 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
Salmon
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Salmon
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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