Bologna vs Deli Ham: Calories and Nutrition Compared (2026)

Deli ham contains 24.3 g of protein and 123 calories, making it higher in protein and lower in calories compared to Bologna, which has 15.3 g of protein and 247 calories.

Bologna and Deli ham are popular processed meats often used in sandwiches and snacks. This comparison highlights their nutritional differences, focusing on calories, protein, and fat content.

What Is the Difference Between Bologna and Deli Ham?

Bologna is a type of sausage made from finely ground meat, typically beef, pork, or a combination. It is often seasoned and smoked, resulting in a soft texture. Deli ham is a cured meat product made from the hind leg of a pig. It is usually sliced thin and served cold in sandwiches or salads.

Bologna vs Deli Ham: Nutrition Side by Side

The following comparison provides a side-by-side look at the nutritional content of Bologna and Deli ham per 100 g.

Nutrient (per 100 g)	Bologna (pork)	Cured ham (sliced)
Calories	247 kcal	123 kcal
Protein	15.3 g	24.3 g
Carbs	0.7 g	0 g
Sugar	0 g	0 g
Fat	19.9 g	2.9 g
Fiber	0 g	0 g
Sodium	907 mg	861 mg

Which Is Better, Bologna or Deli Ham?

For weight loss: Deli ham has 123 calories, while Bologna has 247 calories, making Deli ham a better choice for weight loss.

For muscle and protein: Deli ham provides 24.3 g of protein compared to Bologna's 15.3 g, making it a superior option for muscle building.

For low-carb or low-sugar: Both Bologna and Deli ham are low in carbohydrates and sugar, with Bologna having 0.7 g of carbs and Deli ham having 0 g.

How to Track Bologna and Deli ham Accurately

Portion sizes and macronutrient content can easily be misjudged, leading to unintended dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Deli ham has 24.3 g of protein, while Bologna has 15.3 g of protein.

Which has fewer calories?

Deli ham contains 123 calories, whereas Bologna contains 247 calories.

What is the fat content in Bologna?

Bologna contains 19.9 g of fat per 100 g.

What is the sodium content in Deli ham?

Deli ham has 861 mg of sodium per 100 g.

How much sugar is in Bologna?

Bologna contains 0 g of sugar per 100 g.

What are the carb contents of Deli ham?

Deli ham has 0 g of carbohydrates per 100 g.

Key Takeaways

• Bologna: 247 calories, 15.3 g protein, 19.9 g fat.
• Deli ham: 123 calories, 24.3 g protein, 2.9 g fat.
• Both contain 0 g of sugar.
• Bologna has 0.7 g of carbohydrates.
• Sodium: Bologna 907 mg, Deli ham 861 mg.