How many carbs are in spiral ham?

November 13, 2025 •

4 min read

While plain ham is nearly carb-free, a 3-ounce serving of pre-glazed spiral ham can contain anywhere from 4 to 10 grams of carbohydrates, primarily from added sugars. Understanding how many carbs are in spiral ham depends heavily on whether a sweet glaze is included and how it is prepared.

Quick Summary

The carb content of spiral ham varies significantly based on its preparation; plain versions are low-carb while pre-glazed hams have added sugars. Factors like the type of glaze and curing process influence the final carbohydrate count.

Key Points

Glaze is the Main Culprit: A sweet, honey or brown sugar glaze is what adds most of the carbs to a spiral ham, not the meat itself.
Unglazed is Low-Carb: Plain or unglazed spiral ham is naturally very low in carbohydrates, often containing less than 1g per serving.
Read the Label: Always check the nutrition facts for "Total Carbohydrates" and the ingredient list for added sugars like dextrose, brown sugar, or honey.
Make Your Own Glaze: For a low-carb option, skip the manufacturer's glaze packet and create a homemade version using a sugar substitute like monk fruit or erythritol.
Control Sodium Intake: While low in carbs, ham is typically high in sodium, so it should be consumed in moderation, especially by those with high blood pressure.
Look for 'Uncured' Options: Uncured hams may have less added sugar during the processing, though checking the label for overall carb content is still the best practice.

The Core Difference: Glazed vs. Unglazed Spiral Ham

The most critical factor determining the carbohydrate count in a spiral ham is the presence of a glaze. Most spiral hams sold in stores are pre-cooked and include a glaze packet, which often contains a significant amount of sugar. When the glaze is applied, the carbohydrate count increases substantially. Conversely, a spiral ham prepared without the sugary glaze is very low in carbohydrates, making it an excellent choice for a keto or low-carb diet.

What Adds the Carbs? Understanding the Ham Glaze

The high carbohydrate content in a glazed spiral ham comes almost entirely from the glaze packet provided by the manufacturer. These packets typically consist of ingredients like brown sugar, honey, or corn syrup, which are all high in sugar. When preparing a glazed ham, this sugar caramelizes during the final baking process, creating the sweet, crispy crust that many people enjoy. For those following a low-carb diet, it is crucial to either discard this packet or make a sugar-free alternative using keto-friendly sweeteners.

Reading the Label: What to Look For

To make an informed decision, always read the nutrition label and the ingredients list. While ham itself is a protein source, manufacturers sometimes add dextrose or other forms of sugar during the curing process. However, the real carb danger lies in the glaze. Pay attention to the "Total Carbohydrates" and "Includes Added Sugars" lines on the label. A ham with 0 or 1 gram of total carbs is likely unglazed, while a count of 4 to 10 grams or higher per serving indicates a sweet glaze has been used or is included. For an even safer bet, seek out products specifically labeled as "uncured" or "sugar-free."

Nutritional Comparison: Glazed vs. Unglazed

To illustrate the difference in carbohydrate content, here is a comparison of typical nutritional values for a 3-ounce (85g) serving of different ham preparations.


Nutritional Aspect	Unglazed Spiral Ham	Glazed Spiral Ham (Manufacturer)	Keto-Friendly Glazed Ham (Homemade)
Total Carbs	<1g	4-10g	~1g (depending on recipe)
Added Sugars	0g	3-8g	0g (using sugar substitute)
Net Carbs	<1g	4-10g	~1g
Calories	~126-150 kcal	~170-250 kcal	~150-170 kcal
Sodium	High, ~750mg+	High, ~820-1010mg+	High

Choosing a Low-Carb or Keto-Friendly Spiral Ham

Choosing the right ham is easy once you know what to look for. If your goal is to minimize carbohydrate intake, follow these steps:

Buy Un-Glazed: Purchase a ham that does not include a glaze packet. Many grocery stores offer plain, pre-cooked spiral hams. Read the packaging carefully to ensure no extra sugars have been added during processing beyond minimal curing agents.
Make Your Own Glaze: If you prefer a glazed ham but want to control the carbs, you can easily make a low-carb version at home. Recipes often use sugar substitutes like erythritol or monk fruit, along with spices, butter, and a bit of mustard. This allows you to enjoy a similar flavor profile without the added sugar.
Check Ingredients: Even with unglazed options, it's wise to scan the ingredient list. Look for terms like "dextrose," "sugar," or "brown sugar" that may be added during the curing process, though these are typically minimal.

A Simple Recipe for a Low-Carb Glaze

For a quick and easy sugar-free glaze, combine the following:

1/2 cup of brown sugar substitute (like Lakanto Monkfruit Golden)
1/4 cup sugar-free honey substitute (like ChocZero)
2 tablespoons Dijon mustard
1/2 teaspoon ground cloves
1/2 teaspoon ground cinnamon

Simmer these ingredients in a saucepan until thickened and brush onto the ham during the final 20 minutes of baking. For more detail on cooking the ham itself, check out this guide on The Kitchn for how to heat a spiral ham without drying it out: The Best Way to Make a Spiral-Cut Ham.

Conclusion: Making an Informed Choice

Ultimately, the number of carbs in a spiral ham is not a fixed value but depends entirely on how it's prepared. While the meat itself is naturally very low in carbohydrates, the popular glazes that come with many store-bought hams are loaded with sugar. For those on a keto or low-carb diet, the solution is simple: choose an unglazed ham or create a homemade, sugar-free glaze. This allows you to enjoy a centerpiece meal without sacrificing your dietary goals. By reading labels and making smart choices, you can easily manage the carbohydrate content of your next spiral ham dinner.

Leftover Low-Carb Ham Ideas

Keto Ham & Cheese Bake: A hearty casserole featuring chopped ham, cauliflower, heavy cream, and cheddar cheese.
Creamy Cauliflower and Ham Soup: A comforting, creamy soup using the leftover ham and blended cauliflower for thickness.
Ham and Cheese Omelets: Use diced ham in morning omelets or breakfast scrambles for a low-carb breakfast.
Ham Salad: Mix leftover ham with mayonnaise, diced celery, and spices for a quick, high-protein ham salad.
Keto Cobb Salad with Sliced Ham: A colorful and filling salad featuring sliced ham, avocado, egg, and other low-carb toppings.

Frequently Asked Questions

Yes, if you discard the glaze packet and do not add a sugary glaze, spiral ham is naturally very low in carbohydrates and suitable for a low-carb or keto diet.

You can make a keto-friendly glaze by combining brown sugar substitutes (like monk fruit or erythritol), sugar-free honey, Dijon mustard, and spices. Simmer until thickened and apply to the ham near the end of cooking.

Cured hams use salt and chemical preservatives like nitrates, while uncured hams typically use natural alternatives like celery powder. While uncured can sometimes be a better low-carb option, you should always check the label for added sugars.

Honey Baked hams contain added sugars and are not low-carb. They should be avoided on a ketogenic diet due to their high sugar content from the glaze.

Yes, plain or naturally cured ham is a great source of protein on a keto diet. The key is to avoid versions with added sugar, such as those with a pre-packaged glaze.

If you accidentally use the manufacturer's glaze packet, your spiral ham will have significantly more carbohydrates, likely 4-10g or more per serving, making it unsuitable for a strict low-carb or keto diet.

Most traditional sliced deli ham is low in carbs, sometimes having 0g per slice. However, always read the ingredient list to ensure no hidden sugars have been added.

The cooking process itself does not add carbs. However, applying a sugary glaze during the final stages of cooking is what dramatically increases the carbohydrate content. Choosing a slow cooker or oven method doesn't impact carbs as much as the added ingredients.