Cod vs Ham (deli)
Side-by-side macro comparison. Cod vs Ham (deli) per their standard serving sizes.
Macro Comparison Table
| Macro | Cod | Ham (deli) | Difference |
|---|---|---|---|
| Calories | 105 cal | 60 cal | +75% Cod |
| Protein | 23g | 10g | +130% Cod |
| Carbs | 0g | 1.5g | -100% Cod |
| Fat | 0.9g | 1.5g | -40% Cod |
Differences shown relative to Cod. Positive = Cod has more.
Quick Take
Cod delivers 105 calories per serving with 23g protein, 0g carbs, and 0.9g fat. Ham (deli) delivers 60 calories with 10g protein, 1.5g carbs, and 1.5g fat. The most meaningful difference: Ham (deli) saves 45 calories per serving — meaningful over a week of meals. For protein density per calorie, Cod wins at 88% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Ham (deli) gives you 45 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), Cod delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Cod brings 105 calories — useful when you're chasing a surplus and struggling to eat enough. Cod delivers 23g 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 Cod and Ham (deli) are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Cod or Ham (deli)?
Cod has more protein: 23g vs 10g per serving. That's a difference of 13g.
Which has fewer calories, Cod or Ham (deli)?
Ham (deli) has 60 calories per serving vs 105 calories in Cod — a difference of 45 calories.
Is Cod or Ham (deli) better for keto?
Cod is the better keto choice at 0g carbs per serving vs 1.5g carbs in Ham (deli).
Is Cod or Ham (deli) better for weight loss?
For weight loss, Ham (deli) gives you more calorie flexibility (45 cal less per serving). For preserving muscle during a deficit, Cod delivers more protein per calorie. Most people on cuts benefit from Cod.
Which Is Better for Your Goal?
🔥 Weight Loss
Cod
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Cod
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Cod
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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