Are There Carbs in Cooked Ham? A Detailed Nutritional Guide

November 5, 2025 •

4 min read

Naturally, pure pork contains virtually no carbohydrates. This makes cooked ham, a product derived from pork, a very low-carb food in its most basic form. However, the true carbohydrate count depends heavily on curing methods, glazes, and additives used during processing.

Quick Summary

Cooked ham's carbohydrate content is influenced by processing. While natural ham is nearly carb-free, added sugars in glazes, cures, and fillers increase the total carb count, making certain varieties unsuitable for low-carb diets.

Key Points

Natural ham has zero carbs: Unprocessed, pure pork is naturally carbohydrate-free.
Processing adds carbs: Curing and glazing processes can introduce sugars, increasing the ham's carbohydrate count.
Honey ham is high in carbs: Varieties like honey-glazed ham contain significant added sugars and are not suitable for strict low-carb diets.
Deli ham varies: The carb content of sliced deli ham depends on additives; always check the nutrition label for specifics.
Look for plain, un-glazed options: For the lowest carb content, choose unflavored or minimally processed hams.
Read the label carefully: The nutrition facts panel is the best source of information to verify the carbohydrate content of any specific ham product.

The Core Truth: Unprocessed Ham Is Carb-Free

At its heart, ham is simply pork, and like all pure meats, it is a carbohydrate-free food. A plain, unadulterated cut of fresh ham cooked at home will have no measurable carbohydrate content. The protein, fats, and minerals present in the meat provide all its nutritional value, without any sugars or starches. This makes basic, unprocessed ham a popular choice for ketogenic and other low-carb diets.

How Additives Impact the Carb Count

Commercial and pre-cooked hams undergo various processing steps, many of which can introduce carbohydrates. The key culprits are the curing process and added glazes. Curing solutions often contain ingredients like dextrose or sugar to enhance flavor and aid preservation. While the amount from this process is typically minimal—around one gram of carbohydrates per 3-ounce serving—it is not zero.

For hams with sweet glazes, the carbohydrate content rises significantly. Honey-glazed or brown sugar-coated hams contain substantial amounts of sugar, pushing them out of the low-carb category. Similarly, some deli hams and pressed meats may include fillers or binders that add a small amount of carbohydrates. It is crucial for anyone monitoring their carb intake to read the nutrition label carefully.

Different Types of Ham and Their Carbohydrate Profile

The carb content of ham can vary dramatically depending on the specific type and preparation. This section explores some common varieties.

Deli Ham (Sliced): Often contains minimal carbs, usually less than 1 gram per slice. Ingredients should be checked for added sugars, starches, or flavorings.
Honey Ham: Generally higher in carbs due to the honey or sugar-based glaze. A 3-ounce serving could contain around 2-6 grams of carbs or more, depending on the sweetness.
City Ham: This is the most common pre-cooked ham, wet-cured and sold fully cooked. Its carbohydrate content is typically very low, often under 1 gram per serving, provided it isn't sold with a glaze packet.
Country Ham: This ham is dry-cured with salt and requires cooking. It contains minimal to no carbs but is very high in sodium.
Prosciutto: An Italian dry-cured ham, served thinly sliced and uncooked. It is naturally very low in carbohydrates.
Boneless vs. Bone-in: The presence of a bone does not affect the carb count. Any differences are due to curing and flavoring processes, not the bone structure.

Making a Low-Carb Choice

To select a truly low-carb cooked ham, look for products labeled with minimal ingredients. Opting for un-glazed, un-seasoned, or fresh ham is the safest bet. Many stores now offer "sugar-free" or "keto-friendly" ham products to cater to the low-carb market. Reading the nutritional information panel is the most reliable way to confirm the carb content before purchasing.

Ham Carbohydrate Comparison


Type of Ham	Carb Content per 3oz Serving (Approx.)	Key Difference	Suitable for Low-Carb Diets?
Natural Unprocessed Ham	0 grams	Pure pork with no additives.	Yes, always
City Ham (Plain)	< 1 gram	Cured but not glazed or sweetened.	Yes, with minimal carbs
Honey Glazed Ham	2-6+ grams	Contains added honey or sugar glaze.	No, avoid or consume sparingly
Deli Ham (Plain)	< 1 gram	Varies; check labels for additives.	Yes, if no added sugars
Country Ham	< 1 gram	Dry-cured with salt, minimal carbs.	Yes
Prosciutto	0 grams	Dry-cured Italian ham.	Yes, always

The Role of Ham in a Ketogenic Diet

Because many cooked ham varieties are inherently low in carbs, they can be a great protein source for those following a ketogenic diet. Protein is a vital macronutrient that supports muscle maintenance and other bodily functions. However, keto dieters must be vigilant about the type of ham they choose.

Beware of the Glaze: Glazes, especially those with honey or brown sugar, are a surefire way to exceed your daily carbohydrate limit on keto.
Watch the Sodium: Many cured hams are high in sodium due to the curing process. While not a carb issue, excessive sodium can be a health concern.
Portion Control: Even low-carb ham should be consumed in moderation as part of a balanced diet, as it can be high in saturated fat.
Alternatives: For those wanting a sweet glaze without the carbs, low-carb ham recipes using sugar substitutes are available.

Conclusion: Read the Label to Be Sure

To answer the question, are there carbs in cooked ham?—yes, but often very few, depending on the type. While pure, unprocessed cooked ham is virtually carbohydrate-free, processed and pre-cooked versions frequently contain small amounts of added sugars, especially if they are glazed or cured with sweeteners. The presence of these additives is the primary factor determining the final carb count. For individuals on a low-carb diet like keto, scrutinizing the product's nutrition label is the only foolproof method to ensure the ham aligns with their dietary needs. By choosing plain, unglazed varieties, cooked ham can remain a staple in a carb-conscious diet.

Frequently Asked Questions

Yes, many types of cooked ham are suitable for a keto diet, particularly those that are unglazed and minimally processed. However, glazed or sweetened hams should be avoided due to their high sugar content.

While pure meat has no carbohydrates, commercial hams often have carbs added during processing. This can happen during the curing process with ingredients like dextrose or from sweet glazes like honey or brown sugar.

A standard slice of unflavored deli ham usually contains less than 1 gram of carbohydrates. The exact amount depends on any added binders or fillers, so checking the nutritional information on the packaging is recommended.

The best ham for a low-carb diet is one with no added glazes or sugars. Options include plain deli ham, country ham, or prosciutto, all of which are naturally very low in carbohydrates.

No, the cooking process itself does not add carbohydrates to ham. Any carbs present come from ingredients added before or during cooking, such as curing agents or glazes.

Yes, honey ham is generally not a good choice for a low-carb diet because the honey glaze adds a significant amount of sugar and, consequently, carbohydrates.

You can make a low-carb glazed ham by preparing your own glaze using sugar substitutes instead of honey or brown sugar. Ingredients like keto-friendly sweeteners, mustard, and spices can create a flavorful, carb-free glaze.