Ham (deli) vs Turkey Breast (deli)
Side-by-side macro comparison. Ham (deli) vs Turkey Breast (deli) per their standard serving sizes.
Turkey Breast (deli)
per 2 slices (56g)
Macro Comparison Table
| Macro | Ham (deli) | Turkey Breast (deli) | Difference |
|---|---|---|---|
| Calories | 60 cal | 50 cal | +20% Ham |
| Protein | 10g | 11g | -9% Ham |
| Carbs | 1.5g | 1g | +50% Ham |
| Fat | 1.5g | 0.5g | +200% 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. Turkey Breast (deli) delivers 50 calories with 11g protein, 1g carbs, and 0.5g fat. The most meaningful difference: they're within 10 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Turkey Breast (deli) gives you 10 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), Turkey Breast (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. Turkey Breast (deli) delivers 11g 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 Turkey Breast (deli) are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ham (deli) or Turkey Breast (deli)?
Turkey Breast (deli) has more protein: 11g vs 10g per serving. That's a difference of 1g.
Which has fewer calories, Ham (deli) or Turkey Breast (deli)?
Turkey Breast (deli) has 50 calories per serving vs 60 calories in Ham (deli) — a difference of 10 calories.
Is Ham (deli) or Turkey Breast (deli) better for keto?
Turkey Breast (deli) is the better keto choice at 1g carbs per serving vs 1.5g carbs in Ham (deli).
Is Ham (deli) or Turkey Breast (deli) better for weight loss?
For weight loss, Turkey Breast (deli) gives you more calorie flexibility (10 cal less per serving). For preserving muscle during a deficit, Turkey Breast (deli) delivers more protein per calorie. Most people on cuts benefit from Turkey Breast (deli).
Which Is Better for Your Goal?
🔥 Weight Loss
Turkey Breast (deli)
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Turkey Breast (deli)
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Turkey Breast (deli)
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 Turkey Breast (deli) stack up:
Full Ham (deli) guide • Full Turkey Breast (deli) guide • All comparisons