Ham (deli) vs Soy Sauce
Side-by-side macro comparison. Ham (deli) vs Soy Sauce per their standard serving sizes.
Macro Comparison Table
| Macro | Ham (deli) | Soy Sauce | Difference |
|---|---|---|---|
| Calories | 60 cal | 8 cal | +650% Ham |
| Protein | 10g | 1.3g | +669% Ham |
| Carbs | 1.5g | 0.8g | +87% Ham |
| Fat | 1.5g | 0g | 0% 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. Soy Sauce delivers 8 calories with 1.3g protein, 0.8g carbs, and 0g fat. The most meaningful difference: Soy Sauce saves 52 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, Soy Sauce gives you 52 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. Ham (deli) brings 60 calories — useful when you're chasing a surplus and struggling to eat enough. Ham (deli) delivers 10g 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 Soy Sauce are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ham (deli) or Soy Sauce?
Ham (deli) has more protein: 10g vs 1.3g per serving. That's a difference of 8.7g.
Which has fewer calories, Ham (deli) or Soy Sauce?
Soy Sauce has 8 calories per serving vs 60 calories in Ham (deli) — a difference of 52 calories.
Is Ham (deli) or Soy Sauce better for keto?
Soy Sauce is the better keto choice at 0.8g carbs per serving vs 1.5g carbs in Ham (deli).
Is Ham (deli) or Soy Sauce better for weight loss?
For weight loss, Soy Sauce gives you more calorie flexibility (52 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
Soy Sauce
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Ham (deli)
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Soy Sauce
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 Soy Sauce stack up:
Full Ham (deli) guide • Full Soy Sauce guide • All comparisons