Which has more calories, deli ham or salmon?

Per 100 g, deli ham has 145 calories and salmon has 206. Deli Ham is lower in calories.

Which has more protein, deli ham or salmon?

Deli Ham has 21 g of protein per 100 g; salmon has 22 g. Salmon wins on protein.

Is deli ham or salmon better for weight loss?

For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward deli ham — but portion size matters more than which food you pick.

Calorie comparison

Deli Ham vs Salmon

Per 100 grams, deli ham is the lighter choice by 61 calories, while salmon delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Deli Ham nutrition →Salmon nutrition →

Per 100 grams

Per 100 g	Deli Ham	Salmon
Calories	145	206
Protein	21 g	22 g
Carbs	1.5 g	0 g
Fat	6 g	13 g

Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.

Per typical serving

🍖 Deli Ham

3 oz (85 g)

123 cal

17.8 g protein · 1.3 g carbs · 5.1 g fat

🐟 Salmon

3 oz cooked (85 g)

175 cal

18.7 g protein · 0 g carbs · 11 g fat

Frequently asked

Which has more calories, deli ham or salmon?
Per 100 g, deli ham has 145 calories and salmon has 206. Deli Ham is lower in calories.
Which has more protein, deli ham or salmon?
Deli Ham has 21 g of protein per 100 g; salmon has 22 g. Salmon wins on protein.
Is deli ham or salmon better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward deli ham — but portion size matters more than which food you pick.

More comparisons

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