How Many Carbs Are In a Piece of Sliced Ham?

November 6, 2025 •

4 min read

According to nutritional data, a standard slice of plain deli ham contains very little to no carbohydrates. However, the carbohydrate content can vary significantly based on the preparation, curing, and glazing methods used. Understanding these differences is crucial for anyone monitoring their carb intake, such as those following a ketogenic diet.

Quick Summary

This guide breaks down the carbohydrate content of sliced ham, examining how curing, glazing, and processing methods impact nutritional values. It explores different types of ham, provides a comparison table for quick reference, and offers guidance for low-carb diets.

Key Points

Low Carb in Plain Ham: Most standard slices of plain deli or cured ham contain very few carbohydrates, often less than 1 gram.
Glazed Ham Is Higher in Carbs: Honey-baked or glazed hams have added sugars, substantially increasing the carb content and making them less suitable for low-carb diets.
Label Reading is Critical: Always check the nutritional label and ingredient list for added sugars, dextrose, or other fillers that may increase carbs.
Keto Diet Considerations: Plain, uncured ham is generally keto-friendly, but glazed versions can interfere with ketosis due to sugar content.
High Sodium Content: Regardless of carbs, ham is typically high in sodium, so moderation is key, especially for those with high blood pressure.
Variety Affects Nutrition: The exact nutritional content varies based on the cut, curing method, and specific brand, with extra-lean versions having the lowest carbs and fat.

Sliced Ham and Carbohydrate Content

Ham is a popular cured meat that is generally very low in carbohydrates. In its most basic form, a single slice of ham contains less than a gram of carbs. However, the key to understanding the exact carb count lies in examining the specific type of ham and how it has been processed. The nutritional label is your most reliable source of information, as many commercial products contain added ingredients that can increase carbohydrate levels.

The Impact of Processing and Curing on Ham's Carbs

The way a ham is prepared dramatically influences its final nutritional profile. The primary source of added carbohydrates comes from sugars used in curing or glazing. While natural, uncured ham is virtually carb-free, processed versions can have a higher carb load. This is especially true for deli hams and those with special glazes.

Plain Cured Ham: Most standard cured deli hams contain minimal carbohydrates, usually less than 1 gram per slice. Dextrose, a form of sugar, is sometimes used as a preservative during the curing process, contributing trace amounts.
Honey-Baked or Glazed Ham: These types of ham are explicitly prepared with added sugars, which significantly raises the carb count. A small serving of honey-baked ham can contain several grams of added sugar, making it unsuitable for strict low-carb diets.
Mechanically Formed Ham: Products labeled as "ham and water product" or other mechanically formed hams may contain various additives, including sugars and fillers, which can increase carbohydrate levels. Reading the ingredient list is essential to identify these additions.

Comparing Different Types of Sliced Ham

To better understand the variation, here is a comparison of the approximate carbohydrate content for different types of ham per 3-ounce serving (around 85 grams):


Ham Type	Total Carbohydrates (approximate)	Added Sugars	Suitability for Keto Diet
Plain Cured Ham	1g	~1g from preservatives	Very suitable
Honey or Maple Glazed Ham	2-6g	2-5g	Avoid or limit strictly
Extra Lean Deli Ham	<1g	0g (often)	Very suitable
Black Forest Ham	<1g	0g	Very suitable

How to Choose Low-Carb Sliced Ham

For those on a keto or other low-carb diet, selecting the right ham requires careful attention. Here are some tips:

Read the Label: Always check the nutrition facts panel and ingredient list. Look for brands that explicitly state "0g of sugar" or "no added sugars".
Choose Plain Varieties: Opt for classic cured or roasted hams without any special glazes. Black Forest ham is often a safe, low-carb choice.
Watch Serving Size: Even with low-carb ham, excessive consumption can add up, especially for sodium. Be mindful of portion control.
Inquire at the Deli Counter: If purchasing sliced ham from a deli, ask the butcher about the specific ingredients and preparation methods. Deli workers often have access to product information that can help you make an informed choice.
Consider Uncured Ham: Uncured varieties, often preserved with celery powder and sea salt, are a good option for avoiding chemical preservatives. Read the labels to confirm no sugars are added.

The Role of Ham in a Balanced Diet

While low in carbohydrates, sliced ham should be consumed as part of a balanced diet. It is an excellent source of high-quality protein, providing all nine essential amino acids. Ham also offers beneficial vitamins and minerals, including selenium, zinc, and B vitamins. However, most ham is high in sodium due to the curing process, which can be a concern for those with high blood pressure. Eating ham in moderation and pairing it with fresh vegetables or whole grains can create a nutritious, well-rounded meal. For example, a sandwich with whole-wheat bread and leafy greens is a great way to balance ham's sodium content.

Conclusion

To summarize, a piece of plain sliced ham contains a minimal amount of carbohydrates, making it a viable option for low-carb and ketogenic diets. The carbohydrate count only becomes a factor when ham is processed with added sugars for flavoring or curing, as seen in honey-baked or glazed varieties. By checking the nutrition label and opting for plain, unsweetened products, consumers can easily manage their carb intake while still enjoying this popular meat. As with any processed food, moderate consumption is key to maintaining a healthy and balanced diet.

Key Takeaways for Sliced Ham Carbs

Plain Sliced Ham: A standard slice of plain deli ham typically contains less than 1 gram of carbohydrates.
Avoid Glazed Hams: Varieties like honey-baked or brown sugar glazed ham can contain significantly more carbs due to added sugars.
Check Ingredients List: Always read the label to ensure no hidden sugars or fillers are present, which can unexpectedly increase the carb count.
Low-Carb Diet Friendly: For keto and other low-carb diets, choose plain or extra-lean sliced ham to stay within your daily carb limits.
Balance Sodium Intake: Be mindful of the high sodium content in many processed hams and balance your meal with other healthy, low-sodium foods.
Prioritize Uncured Options: Uncured ham, often preserved with natural ingredients, can be a healthier option, but labels should still be checked for added sugars.

Frequently Asked Questions

Plain deli ham is very low in carbohydrates, often containing less than 1 gram per serving. However, varieties like honey ham or glazed ham can have higher carb counts due to added sugars.

Yes, plain or traditional cured ham is generally keto-friendly because it is very low in carbohydrates. You should avoid any ham that is honey-baked or glazed with sugar, as those varieties can easily exceed your daily carb limits.

Check the ingredient list on the product packaging for keywords like 'honey,' 'maple syrup,' 'brown sugar,' or 'dextrose.' For deli-sliced ham, you can ask the butcher directly about the ingredients.

In terms of carbohydrates, there is often little difference between cured and uncured ham, as both are primarily meat. The main distinction lies in the type of preservatives used. The carb count is most affected by added sugars, not the curing method itself.

The carb count for sliced ham is based on a single slice or a specific weight. While one slice might have trace carbs, eating multiple slices will increase your total intake. Always account for the number of slices you consume.

Ham provides high-quality protein and essential nutrients like selenium and zinc. However, most processed ham is high in sodium and may contain preservatives. It should be consumed in moderation as part of a balanced diet.

Good low-carb alternatives to ham include roasted turkey or chicken breast, which are naturally low in fat and carbs. Lean cuts of pork tenderloin or unglazed roast beef are also excellent, low-carb options.