Is Canned Ham High in Sodium? What You Need to Know

January 5, 2026 •

4 min read

According to the World Health Organization (WHO), the global average sodium intake is more than double the recommended amount, largely due to processed foods like canned meats. Canned ham, a convenient and shelf-stable product, is a major contributor to this excess sodium consumption.

Quick Summary

Canned ham is a highly processed meat product that contains significant amounts of added sodium for preservation and flavor enhancement. Its sodium levels are substantially higher than those found in fresh, unprocessed pork, presenting a health concern for those watching their sodium intake.

Key Points

Extremely High Sodium: Canned ham is very high in sodium due to curing and preserving processes, with some varieties containing over 50% of the recommended daily limit in a single serving.
Preservation is the Cause: The high salt content is added deliberately during manufacturing to preserve the meat and extend its shelf life, a common practice for many processed foods.
Fresh vs. Canned Ham: The difference in sodium between canned and fresh ham is massive; fresh ham has significantly less sodium, lacking the added preservatives.
Health Risks of High Intake: Excessive sodium intake from foods like canned ham is linked to increased blood pressure, heart disease, stroke, kidney problems, and other chronic conditions.
Better Alternatives Exist: You can reduce your sodium intake by choosing fresh, unprocessed pork, low-sodium deli meats, or plant-based proteins instead of canned ham.
Read Labels and Reduce Portions: Reading nutrition labels for sodium content and consuming canned ham in smaller portions or less frequently can help manage intake.

The Salty Truth About Canned Ham

For many, canned ham is a quick and easy protein source. However, its high sodium content is a significant nutritional drawback. A single serving can contain a considerable percentage of the recommended daily value, which is particularly concerning for individuals with health conditions such as high blood pressure. The salt is added during the curing process, both for flavor and as a preservative to extend its shelf life.

Why Canned Ham is so High in Sodium

Salt (sodium chloride) has been used for centuries as a natural preservative. In the case of cured meats like ham, this process draws out moisture, which inhibits the growth of bacteria and prevents spoilage. For canned ham specifically, the preservation process is extensive to ensure its long-term stability and safety. This means a high quantity of salt is an inherent part of its production, far surpassing the levels found in a fresh cut of meat.

Furthermore, beyond basic salt, canned ham can contain other sodium-rich additives. Ingredients like sodium nitrite are used not only to preserve the meat and prevent bacterial growth, but also to give it its characteristic pink color and flavor. While these additives serve their purpose, they contribute to the final product's alarmingly high sodium count.

Comparing Canned Ham to Fresh Ham

To illustrate the stark difference in sodium content, a comparison with fresh ham is helpful. Fresh ham, which has not undergone a curing process, has a much lower sodium level by nature. This is a crucial distinction for consumers, as the term 'ham' can be misleading without considering its processing method.

Here is a side-by-side nutritional comparison based on approximate 3-ounce (85-gram) serving sizes:


Feature	Canned Ham	Fresh Ham	Key Difference
Sodium Content	794–1,393 mg, or 29–51% of the RDI	55 mg	Curing and preservatives add significantly more sodium.
Processing	Highly processed and cured with salt and other additives	Unprocessed, or minimally so, without added salt	Canned version is manufactured for long-term shelf stability.
Flavor	Characteristically salty due to curing	Milder, more natural pork flavor	The curing process infuses the ham with salt.
Shelf Life	Long, stable shelf life	Perishable, requires refrigeration	The canning and preserving process enables long-term storage.

The Health Implications of High Sodium Intake

Consuming high amounts of sodium, especially from processed foods, is directly linked to an increased risk of several health issues. The excess sodium causes the body to retain water, which increases blood volume and, consequently, blood pressure. Over time, this can put a strain on the cardiovascular system and lead to serious health problems.

Potential health risks associated with a high-sodium diet include:

High blood pressure (hypertension): A primary risk factor for heart disease and stroke.
Cardiovascular diseases: High blood pressure damages blood vessels and increases the risk of heart attacks and heart failure.
Kidney disease: The kidneys work harder to filter excess sodium, which can lead to complications over time.
Osteoporosis: High sodium intake can lead to increased calcium excretion, weakening bones.
Stomach cancer: Some studies have linked high salt intake to a higher risk of stomach cancer.

Alternatives and Tips for Sodium Reduction

Reducing your sodium intake is crucial for maintaining good health, but it doesn't mean you have to give up ham entirely. Making small changes can have a big impact over time.

To reduce sodium when eating canned ham:

Choose products labeled 'low sodium' or 'reduced sodium.' These still contain sodium, but in lower quantities.
Rinse the canned ham thoroughly under running water before use. This can wash away some of the surface salt.
Use canned ham sparingly, as a flavor enhancer rather than the main component of a dish.

Consider healthier alternatives:

Fresh, unprocessed pork: Cook a fresh pork roast or tenderloin as a healthier substitute.
Lean, fresh deli meats: Look for low-sodium or no-salt-added turkey, chicken, or roast beef from the deli counter.
Homemade meat: Prepare your own ham or cured meats at home to control the amount of salt used.
Plant-based proteins: Use beans, lentils, or other legumes, which are naturally low in sodium and high in fiber.

Conclusion

In conclusion, canned ham is undoubtedly high in sodium, a result of its extensive curing and preservation process. While convenient, this elevated salt content poses significant health risks when consumed regularly, particularly affecting blood pressure and heart health. By being mindful of food labels, opting for low-sodium varieties or fresh alternatives, and moderating your intake, you can still enjoy ham while protecting your health. Switching to less-processed foods is one of the most effective strategies for long-term health and sodium reduction.

American Heart Association - Get the Scoop on Sodium and Salt

Frequently Asked Questions

The sodium content varies by brand, but a single 3-ounce (85-gram) serving of cured, canned ham can contain between 794 and 1,393 milligrams of sodium, which is a significant portion of the daily recommended limit.

Canned ham is salty because salt is used as a primary ingredient to cure and preserve the meat. This process prevents bacterial growth and extends its shelf life significantly, requiring a high concentration of sodium.

You can reduce some of the sodium by draining the liquid and rinsing the ham under running water before cooking. However, a large amount of the salt is infused into the meat during processing and cannot be completely removed.

Healthier alternatives include fresh, unprocessed pork, lean cuts of fresh deli meat, or preparing your own meals to control salt content. Plant-based proteins like beans and lentils are also naturally low in sodium.

Regularly consuming high-sodium canned ham can increase your risk of high blood pressure, heart disease, stroke, kidney damage, and other conditions linked to excessive salt intake.

Yes, some brands offer lower-sodium or reduced-sodium canned and deli ham. Always check the nutrition label for products specifically marketed with these claims to find options with less salt.

In addition to high sodium, some processed meats like canned ham contain preservatives like sodium nitrite. This additive is used for color and preservation but has been linked to potential health concerns when consumed frequently.