Ham (deli) vs Spinach
Side-by-side macro comparison. Ham (deli) vs Spinach per their standard serving sizes.
Macro Comparison Table
| Macro | Ham (deli) | Spinach | Difference |
|---|---|---|---|
| Calories | 60 cal | 7 cal | +757% Ham |
| Protein | 10g | 0.9g | +1011% Ham |
| Carbs | 1.5g | 1.1g | +36% Ham |
| Fat | 1.5g | 0.1g | +1400% 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. Spinach delivers 7 calories with 0.9g protein, 1.1g carbs, and 0.1g fat. The most meaningful difference: Spinach saves 53 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, Spinach gives you 53 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 Spinach are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ham (deli) or Spinach?
Ham (deli) has more protein: 10g vs 0.9g per serving. That's a difference of 9.1g.
Which has fewer calories, Ham (deli) or Spinach?
Spinach has 7 calories per serving vs 60 calories in Ham (deli) — a difference of 53 calories.
Is Ham (deli) or Spinach better for keto?
Spinach is the better keto choice at 1.1g carbs per serving vs 1.5g carbs in Ham (deli).
Is Ham (deli) or Spinach better for weight loss?
For weight loss, Spinach gives you more calorie flexibility (53 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
Ham (deli)
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Spinach
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 Spinach stack up:
Full Ham (deli) guide • Full Spinach guide • All comparisons