Chicken Wings vs Ham (deli)
Side-by-side macro comparison. Chicken Wings vs Ham (deli) per their standard serving sizes.
Macro Comparison Table
| Macro | Chicken Wings | Ham (deli) | Difference |
|---|---|---|---|
| Calories | 207 cal | 60 cal | +245% Chicken |
| Protein | 19g | 10g | +90% Chicken |
| Carbs | 0g | 1.5g | -100% Chicken |
| Fat | 14g | 1.5g | +833% Chicken |
Differences shown relative to Chicken Wings. Positive = Chicken Wings has more.
Quick Take
Chicken Wings delivers 207 calories per serving with 19g protein, 0g carbs, and 14g fat. Ham (deli) delivers 60 calories with 10g protein, 1.5g carbs, and 1.5g fat. The most meaningful difference: Ham (deli) saves 147 calories per serving — meaningful over a week of meals. For protein density per calorie, Ham (deli) wins at 67% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Ham (deli) gives you 147 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Ham (deli) delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Chicken Wings brings 207 calories — useful when you're chasing a surplus and struggling to eat enough. Chicken Wings delivers 19g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Chicken Wings and Ham (deli) are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Chicken Wings or Ham (deli)?
Chicken Wings has more protein: 19g vs 10g per serving. That's a difference of 9g.
Which has fewer calories, Chicken Wings or Ham (deli)?
Ham (deli) has 60 calories per serving vs 207 calories in Chicken Wings — a difference of 147 calories.
Is Chicken Wings or Ham (deli) better for keto?
Chicken Wings is the better keto choice at 0g carbs per serving vs 1.5g carbs in Ham (deli).
Is Chicken Wings or Ham (deli) better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (147 cal less per serving). For preserving muscle during a deficit, Ham (deli) delivers more protein per calorie. Most people on cuts benefit from Ham (deli).
Which Is Better for Your Goal?
🔥 Weight Loss
Ham (deli)
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Chicken Wings
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Chicken Wings
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Chicken Wings and Ham (deli) stack up:
Full Chicken Wings guide • Full Ham (deli) guide • All comparisons