Is Cured Ham Considered Processed Meat?

November 25, 2025 •

6 min read

According to the World Health Organization (WHO), which has classified processed meats as a Group 1 carcinogen, any meat preserved by smoking, curing, salting, or adding chemical preservatives is considered processed. Based on this definition, the answer to the question, "Is cured ham considered processed meat?" is a definitive yes. This classification is crucial for understanding the potential health impacts associated with eating such products regularly.

Quick Summary

Cured ham is classified as processed meat due to its preservation methods, which involve salting, curing, and often adding nitrates or nitrites. The curing process enhances flavor and shelf life but places it in a category linked with potential health concerns. Understanding this distinction is key to making informed dietary choices.

Key Points

Curing Equals Processing: Cured ham is definitively considered processed meat because the curing method, which involves salting, smoking, or adding preservatives like nitrates and nitrites, alters the meat from its fresh state.
Misleading 'Uncured' Labels: The 'uncured' label indicates the use of naturally occurring nitrates (e.g., from celery powder) rather than synthetic ones, but the meat is still preserved and processed in a similar manner.
WHO Carcinogen Classification: The World Health Organization has classified all processed meats, including ham, as a Group 1 carcinogen, with strong evidence linking regular consumption to an increased risk of colorectal cancer.
Health Concerns Beyond Cancer: The processing of cured ham also results in high sodium content, which can contribute to high blood pressure and heart disease.
Fresh Alternatives are Safest: Opting for fresh, uncured ham that you cook yourself is the best way to avoid the preservatives and health risks associated with processed versions.
Moderation is Recommended: Health authorities advise limiting or minimizing the consumption of processed meats. If you do eat cured ham, it should be enjoyed in moderation rather than as a daily staple.

Cured vs. Uncured: The Processing Distinction

To understand why cured ham is classified as processed, it's essential to examine the curing process itself. Curing is a method of food preservation that has been used for centuries but today typically involves modern techniques and additives. This process is what fundamentally alters the meat from its fresh state, leading to its processed designation.

The Mechanisms of Curing and Preservation

There are two primary methods used to cure ham: wet-curing and dry-curing. Each method is designed to inhibit bacterial growth and enhance flavor, but they rely on different techniques.

Wet-Curing (Brining): This is the more common commercial method where the ham is injected with or immersed in a brine solution. This solution contains a mix of water, salt, sugar, and often synthetic nitrates and nitrites. The brine not only flavors the meat but also allows it to absorb water, increasing its final weight. This is a fast and efficient process, often taking only a few days.
Dry-Curing: A more traditional and time-intensive method, dry-curing involves rubbing the raw ham with a dry mixture of salt, spices, and sometimes nitrites. The salt draws moisture out of the meat through osmosis, creating an environment that is inhospitable to bacteria. This aging process can last for months or even years and is responsible for the intense flavor and firm texture of hams like prosciutto and jamón serrano.

Both of these methods—whether through injection or rubbing—are considered forms of processing. The addition of synthetic preservatives like sodium nitrite is a key factor in this classification.

The 'Uncured' Label: A Misleading Term

Many consumers are confused by products labeled as "uncured," expecting them to be unprocessed. However, this is largely a legal labeling distinction rather than a reflection of true processing. Meats labeled as uncured are still preserved but use naturally occurring sources of nitrates, such as celery powder or beet extract, instead of synthetic ones.

For example, while cured ham uses added sodium nitrite, "uncured" ham uses celery powder, which naturally contains high levels of nitrates. The body processes these nitrates in a similar way, meaning that "uncured" ham is still very much a processed product, and not necessarily a healthier choice. As noted by the MD Anderson Cancer Center, "Whether it's natural or not, it's still nitrates".

Health Implications and WHO Classification

The most significant reason for the distinction is the potential health implications associated with consuming processed meat. The World Health Organization's (WHO) International Agency for Research on Cancer (IARC) has explicitly classified processed meat as a Group 1 carcinogen, meaning there is strong evidence it can cause cancer in humans.

Why Processed Meat is a Concern

Nitrites and Nitrosamines: The nitrites and nitrates used to preserve ham can form carcinogenic compounds called N-nitroso compounds (nitrosamines) when cooked at high temperatures. These compounds are believed to damage the cells lining the bowel.
High Sodium Content: Cured hams are often very high in sodium due to the preservation process. Excess sodium intake is a known risk factor for high blood pressure and heart disease.
Other Additives: Beyond curing agents, many commercially produced processed meats contain other chemical additives, colors, and flavorings.

Comparison: Cured Ham vs. Fresh Pork

Making Health-Conscious Choices

While cured ham and other processed meats can be part of a balanced diet, it's important to be mindful of consumption levels. The World Cancer Research Fund recommends eating very little, if any, processed meat. For those who enjoy ham, here are some practical tips:

Choose Fresh Over Cured: Opt for fresh pork loin or ham (labeled as "fresh ham") that you cook yourself, as this has not been preserved with chemical agents.
Read Labels Carefully: Look for products labeled "uncured" and note that they may still contain naturally occurring nitrates from celery powder. For packaged products, check the use-by date; a long shelf life is a red flag for heavy processing.
Reduce Frequency and Portion Size: If you consume cured ham, enjoy it occasionally and in moderation. The WHO states that even 50g of processed meat per day increases the risk of colorectal cancer.
Seek Alternatives: For sandwiches, consider leftover home-cooked chicken or turkey, tuna, eggs, or plant-based proteins like hummus or tofu.

Conclusion

In summary, cured ham is unequivocally classified as processed meat because its preservation involves salting and curing, often with added nitrates or nitrites. The curing process, whether wet or dry, fundamentally alters the meat from its fresh state, earning it this designation from health organizations like the World Health Organization. While enjoying cured ham in moderation is acceptable, being mindful of its processed nature and potential health risks is crucial for making informed dietary decisions. Opting for fresh, unprocessed alternatives whenever possible is a practical way to reduce overall intake of processed meat. Consumers should always read labels carefully to understand the ingredients and preservation methods used, regardless of whether a product is labeled as "cured" or "uncured."

Additional Resource

For more information from a reputable health organization, consider reviewing the guidelines on limiting red and processed meat from the Canadian Cancer Society.

FAQ

Is all ham processed meat?

No, not all ham is processed meat. Fresh ham, which is a leg of pork that has not been cured, smoked, or preserved, is not considered processed. However, most ham sold in supermarkets and delis is cured and therefore processed.

Are 'uncured' meats a healthier choice?

Meats labeled as 'uncured' are still processed but use natural sources of nitrates (like celery powder) instead of synthetic ones. Health experts caution that the body processes these natural nitrates similarly, and there is little evidence to suggest they are significantly healthier than their traditionally cured counterparts.

How does curing a ham work?

Curing involves preserving meat by removing moisture and inhibiting bacteria, typically using salt and curing agents like nitrates and nitrites. It can be done through a wet method (brining) or a dry method (rubbing with salt), which also enhances the ham's flavor and extends its shelf life.

What are nitrates and nitrites?

Nitrates and nitrites are chemicals used in curing to preserve meat, enhance flavor, and prevent the growth of bacteria like Clostridium botulinum. While they occur naturally in some vegetables, the synthetically added versions in processed meat can form carcinogenic nitrosamines, especially when heated.

Why did the WHO classify processed meat as a carcinogen?

The WHO's International Agency for Research on Cancer classified processed meat as a Group 1 carcinogen based on extensive epidemiological studies. The evidence showed that consuming processed meat increases the risk of developing colorectal cancer.

Is it safe to eat cured ham at all?

Yes, it is generally safe to eat cured ham, but it is best to do so in moderation. Organizations like the World Cancer Research Fund recommend limiting consumption, or eating it only occasionally, to reduce potential health risks.

How can I tell if a ham is processed?

Check the ingredient list for preservatives like sodium nitrite, sodium nitrate, or celery powder. Additionally, most hams with a very long refrigerated shelf life are heavily processed. A fresh ham will have a much shorter expiration date.