Ham (deli) vs Sardines
Side-by-side macro comparison. Ham (deli) vs Sardines per their standard serving sizes.
Macro Comparison Table
| Macro | Ham (deli) | Sardines | Difference |
|---|---|---|---|
| Calories | 60 cal | 191 cal | -69% Ham |
| Protein | 10g | 23g | -57% Ham |
| Carbs | 1.5g | 0g | 0% Ham |
| Fat | 1.5g | 11g | -86% 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. Sardines delivers 191 calories with 23g protein, 0g carbs, and 11g fat. The most meaningful difference: Ham (deli) saves 131 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 131 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. Sardines brings 191 calories — useful when you're chasing a surplus and struggling to eat enough. Sardines 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 Sardines are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ham (deli) or Sardines?
Sardines has more protein: 23g vs 10g per serving. That's a difference of 13g.
Which has fewer calories, Ham (deli) or Sardines?
Ham (deli) has 60 calories per serving vs 191 calories in Sardines — a difference of 131 calories.
Is Ham (deli) or Sardines better for keto?
Sardines is the better keto choice at 0g carbs per serving vs 1.5g carbs in Ham (deli).
Is Ham (deli) or Sardines better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (131 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
Sardines
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Sardines
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 Sardines stack up:
Full Ham (deli) guide • Full Sardines guide • All comparisons