Can I have ham on a low carb diet? The smart way to enjoy pork.

October 29, 2025 •

4 min read

Plain, unglazed ham is a protein-rich food that is naturally very low in carbohydrates, often containing less than one gram per three-ounce serving. Therefore, to answer the question, "Can I have ham on a low carb diet?", the short answer is yes, but the type you choose and the quantity you eat make all the difference.

Quick Summary

This article explains how to select and enjoy ham on a low-carb diet by distinguishing between low-carb and high-sugar varieties. It details the nutritional profile, identifies hidden sugars, and outlines health considerations like sodium and processing. Guidelines for purchasing and preparing low-carb ham, along with appropriate portion control, are also provided.

Key Points

Check Labels: Always read ingredient lists to avoid hams with added sugars, which can sabotage a low-carb diet.
Choose Uncured Ham: Opt for uncured or naturally cured ham varieties to minimize processed additives and hidden sugars.
Be Mindful of Sodium: Ham is often high in sodium, so consume it in moderation, especially if you have high blood pressure.
Prioritize Moderation: Due to its classification as a processed meat, ham should be enjoyed as an occasional treat rather than a daily staple.
Explore Versatile Recipes: Incorporate plain ham into keto-friendly dishes like scrambles, salads, and casseroles for a boost of flavor and protein.
Consider Alternatives: Roasted turkey or chicken breast can serve as lower-sodium alternatives to ham for those watching their intake.

The Carb Breakdown: Plain vs. Glazed Ham

When considering ham for a low-carb diet, the most crucial distinction lies in its preparation. Plain ham, whether cured or uncured, is a fantastic low-carb protein source. Its minimal carb count comes from tiny amounts of dextrose used in the curing process. However, many popular store-bought hams are loaded with added sugars in the form of glazes or seasonings, which can quickly derail your carbohydrate intake. Common offenders include honey ham and brown sugar-glazed ham, where a single serving could contain several grams of sugar, depending on the product.

Reading the Label: A Low-Carb Imperative

To ensure your ham is truly low-carb, you must become a label-reading expert. Don't just check the nutrition panel for carbs; scrutinize the ingredients list. Ingredients like honey, brown sugar, dextrose, and corn syrup indicate added carbs. Additionally, look for products labeled "uncured" or "naturally cured," as these often use only salt and spices, which tend to have less sugar and fewer preservatives, although checking the full ingredient list is still essential.

Navigating the Nutritional Landscape

Beyond carbohydrates, ham offers a mixed nutritional profile. On the positive side, it is an excellent source of high-quality protein, providing all nine essential amino acids. It is also rich in selenium, a powerful antioxidant that supports thyroid function and protects against cellular damage. Additionally, ham contains important B vitamins, zinc, and potassium, which are all beneficial for overall health.

The Drawbacks: Sodium and Processed Meats

The main nutritional concerns with ham are its high sodium content and its classification as a processed meat. Processed meats, which include ham, bacon, and salami, have been linked to an increased risk of certain cancers when consumed in excess. Many hams contain nitrates and nitrites, preservatives that can form carcinogenic compounds when exposed to high heat. The high sodium content can also be problematic, especially for those with high blood pressure, and moderation is key to maintaining a healthy fluid balance.

Low-Carb Ham Comparison Table


Feature	Plain Deli Ham	Honey-Glazed Ham	Prosciutto	Roasted Turkey Breast
Carbohydrates (per serving)	~1g	~6g	0g	~0-1g
Added Sugar	Often minimal, check for dextrose	Significant, from glaze	None	Usually none
Sodium (per serving)	High, check label	High, check label	Very high	Typically lower
Processing Level	Cured/processed	Cured/processed	Dry-cured	Varies; can be lower
Suitability for Low-Carb	Yes, with careful label reading	No, due to high sugar content	Yes	Excellent low-carb option

Smart Ways to Incorporate Ham into a Low-Carb Diet

With a focus on mindful selection and preparation, you can enjoy ham as part of your low-carb lifestyle. The following ideas provide simple, delicious ways to use low-carb ham:

Keto Breakfast Scramble: Dice up plain ham and sauté it with eggs and spinach for a satisfying, nutrient-dense breakfast.
Ham and Cheese Roll-Ups: Slice ham and wrap it around cheese slices or other low-carb fillings like avocado and cream cheese.
Ham and Vegetable Soup: Use chopped ham as a flavorful base for a hearty, low-carb soup with broccoli, cauliflower, and other non-starchy vegetables.
Low-Carb Cobb Salad: Top a fresh salad of mixed greens, hard-boiled eggs, and avocado with chopped ham for added protein and flavor.
Homemade Sugar-Free Glaze: For a holiday centerpiece, create your own keto-friendly glaze using a monk fruit sweetener or another sugar-free alternative instead of traditional honey or brown sugar.
Baked Ham and Swiss Casserole: Mix ham with a creamy, cheesy sauce and low-carb vegetables like cauliflower or broccoli for a comforting dinner.

Choosing the Best Low-Carb Ham

To ensure your ham fits your low-carb goals and is as healthy as possible, follow these tips when shopping:

Read the ingredient list carefully: This is the most important step to identify any added sugars or unnecessary additives.
Look for uncured ham: Uncured varieties, sometimes labeled "no nitrates or nitrites added," are often a cleaner option.
Choose pasture-raised: Pasture-raised pork can have a more favorable nutrient profile and is a healthier choice overall.
Prioritize fresh vs. processed: If possible, choose fresh ham that you can cook yourself to control all ingredients, especially sodium and sugar levels.
Shop at specialty stores: Health food stores like Whole Foods often stock high-quality, uncured, and sugar-free ham options.

For more information on sourcing high-quality, regeneratively-raised meats, visit Force of Nature's guide to the best keto meats.

Conclusion

In conclusion, you can absolutely have ham on a low-carb diet, but the devil is in the details. By avoiding sugar-laden varieties like honey ham and carefully reading labels for hidden carbs and additives, you can find a suitable option. Given its high protein content and essential nutrients, ham can be a valuable addition to a low-carb eating plan, provided you consume it in moderation. Being mindful of its high sodium levels and status as a processed meat is essential for long-term health, but with the right approach, ham can be a delicious and compliant part of your diet.

Frequently Asked Questions

No, not all ham varieties are low-carb. While plain ham is naturally very low in carbohydrates, sweetened options like honey-baked or brown sugar-glazed ham contain significant added sugars, which makes them unsuitable for a low-carb or keto diet.

Plain cured ham typically contains less than 1 gram of carbs per serving. In contrast, honey-glazed or brown sugar-glazed ham can have up to 6 grams of carbs or more per serving due to the added sugars.

Yes, many traditional sliced deli hams are low-carb, but you should always check the label. Some varieties may contain fillers or added sugars, so confirming the ingredient list is crucial to ensure it aligns with your low-carb goals.

Ham is a processed meat and is naturally high in sodium. Excessive sodium intake can contribute to high blood pressure and other health issues, so portion control and checking sodium levels on the nutritional label are important.

To avoid hidden carbs, read the ingredients list carefully and look for terms like 'dextrose,' 'honey,' 'brown sugar,' or 'corn syrup.' Opt for products labeled 'uncured' or from health food stores that specialize in clean eating.

Ham is a complete protein and contains beneficial nutrients like selenium and zinc. However, as a processed meat, it carries some health risks associated with preservatives like nitrites and nitrates. It is best consumed in moderation.

Yes, you can create a sugar-free glaze for ham by using low-carb sweeteners like monk fruit, erythritol, or allulose instead of honey or brown sugar. This allows you to control the ingredients and avoid unwanted carbohydrates.