Are There Carbs in Baked Ham? What You Need to Know

December 2, 2025 •

4 min read

While raw pork is naturally carb-free, a 3-ounce serving of cured ham typically contains about 1 gram of carbohydrates. Therefore, the question "Are there carbs in baked ham?" is nuanced and depends heavily on how the ham is processed and glazed.

Quick Summary

Baked ham can contain carbohydrates, primarily from added sugars in glazes and curing agents. The amount of carbs varies significantly between different ham products, from virtually zero in some basic varieties to several grams per serving in honey-glazed options. Careful label reading is essential for low-carb diets.

Key Points

Carb Presence Varies: The carb content in baked ham is not uniform; it varies significantly based on preparation methods and added ingredients.
Glazes Add Significant Carbs: Sweet glazes made with honey, brown sugar, or maple syrup contribute the most carbohydrates to baked ham.
Curing Adds Minimal Carbs: The curing process adds a small amount of carbs, typically about 1 gram per serving, from agents like dextrose.
Uncured Ham is a Safer Bet: Opting for uncured or simply cured hams with no added sugars listed is the best way to ensure a very low-carb meal.
DIY Your Glaze: For a low-carb or keto version, use homemade glazes with sugar substitutes or savory, carb-free ingredients.
Read Nutrition Labels: Always check the nutrition facts and ingredient list to verify carb content, especially with pre-glazed or processed hams.

Understanding the Carb Content of Baked Ham

Baked ham is a popular dish, especially around the holidays, but its carbohydrate content is not always straightforward. For anyone following a keto, paleo, or general low-carb diet, understanding where carbs come from in this processed meat is crucial. The primary factor influencing the carb count is the addition of sugars during the curing and flavoring processes.

The Curing and Processing Impact

Unlike fresh pork, which is a pure protein source, ham is a cured product. Curing involves adding salt, sugar, and preservatives, such as dextrose, to the meat. While the amount of added sugar for curing is generally minimal, it contributes a small amount of carbohydrates to the final product. The level of processing can also vary greatly, from simple salt-cured country hams to more complex, flavored deli meats.

What to Look for on the Label

When buying ham, particularly for low-carb eating, the ingredient label is your best friend. Look for terms like "dextrose" or "sugar," which indicate added carbohydrates. For minimal carb intake, some brands offer uncured options with no added sweeteners. Always be mindful of serving sizes as well; a typical 3-ounce portion may have a small carb count, but that can add up with larger servings.

The Carb Culprit: The Glaze

For many, the defining feature of baked ham is the sweet, sticky glaze applied during baking. This is where most of the carbs come from. Traditional glazes often use ingredients like honey, brown sugar, or maple syrup, all of which are packed with carbohydrates. This is why a honey-baked ham, for example, can have a significantly higher carb count per serving than a simple baked ham.

Honey-Glazed Ham: Often high in sugar and, therefore, carbohydrates. Commercial brands can contain 4 to 5 grams of carbs per 3-ounce serving.
Brown Sugar Glazed Ham: Another common recipe that significantly increases the carb count.
Simple Savory Glazes: Options using savory herbs, mustard, or sugar-free sweeteners can keep the carb count very low.

Baked Ham vs. Baked Pork Loin: A Comparison

For those seeking a low-carb centerpiece, it's helpful to compare baked ham with a simpler baked pork loin.


Feature	Baked Ham	Baked Pork Loin
Preparation	Cured, processed with salt and sugar.	Fresh, uncooked cut of pork.
Carb Content	Varies; minimal carbs from curing, high carbs with sweet glazes.	Essentially zero carbs; only carbs come from marinade/rub.
Flavor	Typically salty and sometimes sweet from glaze.	Mild, savory flavor based on seasoning.
Diet Compatibility	Generally acceptable for most low-carb diets, but caution is needed with glazes.	Highly suitable for keto, paleo, and low-carb diets due to lack of processing.
Versatility	Excellent for holiday meals, sandwiches, and recipes.	Can be used for a wide range of recipes, from roasts to stir-fries.

How to Enjoy Low-Carb Baked Ham

Following a low-carb diet doesn't mean you have to skip baked ham entirely. The key is to control the ingredients. Here are some strategies:

Choose the Right Ham: Look for plain, uncooked, or simply cured hams that do not list sugar as a primary ingredient. Some country hams are cured only with salt.
Make Your Own Glaze: Control the carbs by creating your own glaze using sugar substitutes like monk fruit, erythritol, or allulose. Savory glazes using mustard, herbs, and spices are also a great choice.
Portion Control: Pay attention to serving size, especially with processed varieties. A small portion can fit into most low-carb plans.
Pairing: Pair your baked ham with low-carb side dishes like roasted vegetables, cauliflower mash, or a green salad to keep the total meal carb count down.

Conclusion

So, are there carbs in baked ham? The answer is yes, but the amount is highly variable. The most significant source of carbohydrates comes from added sugar in glazes and, to a lesser extent, from curing agents. By being a mindful shopper and reading ingredient labels, or by preparing your own low-carb glaze, you can easily incorporate baked ham into your diet. For the absolute lowest-carb option, a simple baked pork loin may be a more reliable choice. But with a little effort, a delicious, low-carb baked ham is a perfectly achievable and enjoyable meal.

Key Takeaways

Carbs Depend on Preparation: The carb count in baked ham is not fixed and depends heavily on the curing process and any added glazes.
Glaze is a Carb Source: Sweet glazes using honey, brown sugar, or maple syrup are the primary source of carbs in baked ham.
Minimal Carbs in Cured Ham: Most plain, cured hams contain only minimal carbs, often around 1 gram per 3-ounce serving.
Read the Ingredients: For low-carb diets, check the ingredient list for added sugars like dextrose and opt for uncured or simply cured options.
DIY Glazes Reduce Carbs: Making your own glaze with sugar-free sweeteners or savory ingredients is the best way to control carbohydrate intake.

Frequently Asked Questions

Yes, HoneyBaked Ham contains carbohydrates, primarily due to the sugar in its signature sweet glaze. According to Nutritionix, a serving can contain several grams of carbohydrates, making it less suitable for strict low-carb diets.

Yes, baked ham can be keto-friendly, but it depends on the type of ham and the glaze. Plain, unsweetened baked ham is naturally low-carb. For a keto diet, you must avoid sugary glazes and check ingredient lists for added sweeteners.

A low-carb glaze can be made using sugar substitutes like erythritol, monk fruit, or allulose instead of traditional sugar or honey. A savory alternative using Dijon mustard, herbs, and spices also works well.

A standard 3-ounce serving of cured baked ham without a sugary glaze typically contains around 1 gram of carbohydrates. However, this amount increases significantly with a sweet glaze.

The carb content varies based on curing and flavoring. Hams with sweet glazes or that are cured with more sugar will have higher carbohydrate counts than plain, salt-cured hams.

Most commercial hams are processed with some amount of sugar (dextrose) during curing to aid in flavor and preservation. However, the amount is usually small. You can find uncured or simply salt-cured country hams that contain little to no added sugar.

Baked ham can be part of a diabetic diet if you choose a low-sugar variety and control your portion sizes. It is crucial to avoid sugary glazes and monitor the sodium content, as ham is typically high in sodium.