Calorie comparison
Deli Ham vs Tuna
Per 100 grams, tuna is the lighter choice by 29 calories, while tuna 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 | Tuna |
|---|---|---|
| Calories | 145 | 116 |
| Protein | 21 g | 26 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
🐟 Tuna
3 oz canned in water (85 g)
99 cal
22.1 g protein · 0 g carbs · 0.9 g fat
Frequently asked
Which has more calories, deli ham or tuna?
Per 100 g, deli ham has 145 calories and tuna has 116. Tuna is lower in calories.
Which has more protein, deli ham or tuna?
Deli Ham has 21 g of protein per 100 g; tuna has 26 g. Tuna wins on protein.
Is deli ham or tuna 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 tuna — but portion size matters more than which food you pick.
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