Calorie comparison
Deli Ham vs Turkey Breast
Per 100 grams, turkey breast is the lighter choice by 10 calories, while turkey breast 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 | Turkey Breast |
|---|---|---|
| Calories | 145 | 135 |
| Protein | 21 g | 30 g |
| Carbs | 1.5 g | 0 g |
| Fat | 6 g | 1 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
🦃 Turkey Breast
3 oz cooked (85 g)
115 cal
25.5 g protein · 0 g carbs · 0.9 g fat
Frequently asked
Which has more calories, deli ham or turkey breast?
Per 100 g, deli ham has 145 calories and turkey breast has 135. Turkey Breast is lower in calories.
Which has more protein, deli ham or turkey breast?
Deli Ham has 21 g of protein per 100 g; turkey breast has 30 g. Turkey Breast wins on protein.
Is deli ham or turkey breast 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 turkey breast — but portion size matters more than which food you pick.
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