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

Turkey ham has 19.6 g of protein, while deli ham has 24.3 g, making deli ham higher in protein. Turkey ham contains 134 calories, while deli ham has 123 calories, making deli ham lower in calories.

When comparing turkey ham and deli ham, it's important to consider their nutritional values. Each type of ham has its own unique benefits and drawbacks.

What Is the Difference Between Turkey Ham and Deli Ham?

Turkey ham is a processed meat product made from turkey, often seasoned and shaped to resemble traditional ham. It is typically lower in fat and calories than pork ham. Deli ham is a type of processed meat made from pork, usually sliced thin for sandwiches and other dishes. It often contains added preservatives and flavorings.

Turkey Ham vs Deli Ham: Nutrition Side by Side

Below is a side-by-side comparison of turkey ham and deli ham to highlight their nutritional differences.

Nutrient (per 100 g)	Turkey ham	Cured ham (sliced)
Calories	134 kcal	123 kcal
Protein	19.6 g	24.3 g
Carbs	0.9 g	0 g
Sugar	0.5 g	0 g
Fat	5.8 g	2.9 g
Fiber	0 g	0 g
Sodium	1038 mg	861 mg

Which Is Better, Turkey Ham or Deli Ham?

For weight loss: Deli ham contains 123 calories, while turkey ham has 134 calories, making deli ham the better option for weight loss.

For muscle and protein: Deli ham has 24.3 g of protein compared to turkey ham's 19.6 g, making deli ham a better choice for muscle building.

For low-carb or low-sugar: Turkey ham has 0.9 g of carbs and 0.5 g of sugar, while deli ham contains 0 g of both, making deli ham the lower-carb and lower-sugar option.

How to Track Turkey ham and Deli ham Accurately

It's easy to misjudge portion sizes and macros when consuming processed meats like ham. 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 health 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 turkey ham has 19.6 g of protein.

Which has fewer calories?

Deli ham has 123 calories, while turkey ham has 134 calories.

What is the fat content in turkey ham?

Turkey ham contains 5.8 g of fat per 100 g.

What is the sodium level in deli ham?

Deli ham has 861 mg of sodium per 100 g.

How much sugar is in turkey ham?

Turkey ham contains 0.5 g of sugar per 100 g.

What are the carb levels in deli ham?

Deli ham contains 0 g of carbs per 100 g.

Key Takeaways

• Turkey ham: 134 calories.
• Deli ham: 123 calories.
• Turkey ham: 19.6 g protein.
• Deli ham: 24.3 g protein.
• Turkey ham: 5.8 g fat.
• Deli ham: 2.9 g fat.