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

Deli ham has 24.3 g of protein and 123 calories, while deli turkey contains 14.8 g of protein and 106 calories. Deli ham is higher in protein, while deli turkey is lower in calories.

Deli ham and deli turkey are commonly used in sandwiches and salads, each offering unique nutritional benefits. Understanding their differences can help you make informed dietary choices.

What Is the Difference Between Deli Ham and Deli Turkey?

Deli ham is a processed meat product made from pork, typically sliced thin for sandwiches. It is known for its savory flavor and is often used in deli-style meals. Deli turkey is a processed meat product made from turkey, usually sliced thin for sandwiches. It is often considered a leaner alternative to other deli meats.

Deli Ham vs Deli Turkey: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional profiles of deli ham and deli turkey.

Nutrient (per 100 g)	Cured ham (sliced)	Turkey breast (sliced)
Calories	123 kcal	106 kcal
Protein	24.3 g	14.8 g
Carbs	0 g	2.2 g
Sugar	0 g	0.9 g
Fat	2.9 g	3.8 g
Fiber	0 g	0 g
Sodium	861 mg	898 mg

Which Is Better, Deli Ham or Deli Turkey?

For weight loss: Deli turkey has 106 calories, while deli ham has 123 calories, making deli turkey the better option for weight loss.

For muscle and protein: Deli ham provides 24.3 g of protein compared to deli turkey's 14.8 g, making deli ham the superior choice for protein intake.

For low-carb or low-sugar: Deli ham has 0 g of carbs and 0 g of sugar, while deli turkey contains 2.2 g of carbs and 0.9 g of sugar, making deli ham the better option for low-carb diets.

How to Track Deli ham and Deli turkey Accurately

It's easy to misjudge portion sizes and macros when consuming processed meats like deli ham and turkey. 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 presented are rounded reference values for educational use and should not be considered medical advice. This comparison is based on per-100g nutritional data. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, deli ham or deli turkey?

Deli ham has 24.3 g of protein, while deli turkey has 14.8 g of protein.

Which has fewer calories, deli ham or deli turkey?

Deli turkey has 106 calories, whereas deli ham has 123 calories.

What is the fat content in deli ham?

Deli ham contains 2.9 g of fat per 100 g.

What is the sodium level in deli turkey?

Deli turkey has 898 mg of sodium per 100 g.

How many grams of carbs are in deli turkey?

Deli turkey contains 2.2 g of carbs per 100 g.

What is the sugar content in deli ham?

Deli ham has 0 g of sugar per 100 g.

Key Takeaways

• Deli ham has 123 calories per 100 g.
• Deli turkey has 106 calories per 100 g.
• Deli ham contains 24.3 g of protein per 100 g.
• Deli turkey contains 14.8 g of protein per 100 g.
• Deli ham has 0 g of carbs and 0 g of sugar.
• Deli turkey has 2.2 g of carbs and 0.9 g of sugar.