Calorie comparison
Deli Ham vs Sardines
Per 100 grams, deli ham is the lighter choice by 63 calories, while sardines delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Deli Ham | Sardines |
|---|---|---|
| Calories | 145 | 208 |
| Protein | 21 g | 25 g |
| Carbs | 1.5 g | 0 g |
| Fat | 6 g | 11 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
🐟 Sardines
1 can (92 g)
191 cal
23 g protein · 0 g carbs · 10.1 g fat
Frequently asked
Which has more calories, deli ham or sardines?
Per 100 g, deli ham has 145 calories and sardines has 208. Deli Ham is lower in calories.
Which has more protein, deli ham or sardines?
Deli Ham has 21 g of protein per 100 g; sardines has 25 g. Sardines wins on protein.
Is deli ham or sardines 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.
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