Is Ham and Turkey Good for Keto? A Complete Guide to Safe Choices

November 28, 2025 •

4 min read

According to Healthline, most unprocessed meats are a staple of the ketogenic diet due to their high protein and zero-carb content. While both ham and turkey can be excellent protein sources for a low-carb lifestyle, their keto-friendliness depends heavily on processing and preparation, making the question 'Is ham and turkey good for keto?' more complex than it seems.

Quick Summary

Both ham and turkey can be keto-friendly, but you must choose plain, unprocessed options to avoid hidden carbs from sugars and additives. Pay close attention to product labels, as cured or glazed varieties can contain sugar. Unprocessed turkey is often a leaner choice than ham, while dark meat turkey provides more fat.

Key Points

Check the Label: Always inspect the ingredients list for added sugars, starches, or fillers, especially in deli and processed versions of ham and turkey.
Choose Uncured Ham: For ham, opt for uncured varieties without sugary glazes like honey or maple to avoid unnecessary carbohydrates.
Go with Plain Turkey: Plain, roasted turkey is naturally carb-free and a safe, lean protein option for keto.
Monitor Sodium Intake: Both deli ham and turkey can be high in sodium. Consume them in moderation to manage your salt intake.
Adjust Fat for Turkey: If using leaner white meat turkey, remember to add extra healthy fat to your meal to meet your macronutrient goals.

Unprocessed vs. Processed: The Keto Difference

At its core, the ketogenic diet is built on consuming low-carb, high-fat foods to put your body into a metabolic state called ketosis. Protein is a key macronutrient, and in its purest form, meat is naturally carb-free and an excellent fit. The real challenge comes with processed versions like deli meats, where hidden ingredients can disrupt ketosis.

Turkey: The Leaner, Safer Bet

Fresh, unprocessed turkey is an ideal keto choice. A plain turkey breast or thigh is a fantastic source of protein and provides essential nutrients like B vitamins, selenium, and zinc. For those seeking more fat to meet their macros, opting for dark meat or cooking with added fats like butter or oil is a great strategy. When buying deli turkey, your approach needs to be more cautious.

Safe Turkey Choices: Look for products that are labeled 'uncured,' 'no sugar added,' or simply 'roasted turkey breast' with a short ingredient list. Checking the nutrition label is non-negotiable.
Turkey Options to Avoid: Any products with a sauce, glaze, or marinade likely contain added sugar. Examples include honey-roasted or teriyaki-flavored turkey.

Ham: The High-Sodium, High-Risk Option

Ham can also be part of a keto diet, but it requires more careful selection than turkey. Traditional ham is often cured and glazed, packing it with carbs and sodium. The added sugars in varieties like honey-baked ham can easily push your daily carb count over the edge.

Safe Ham Choices: Opt for plain, uncured ham that is free of added sugars. Some brands offer specific 'no sugar added' or 'pasture-raised' options that are better for clean keto principles.
Ham Options to Avoid: Stay away from any ham that mentions honey, maple, or other glazes. It's best to cook your own ham from a raw cut to control all ingredients.

The Dangers of Hidden Carbs and Additives

Beyond just sugar, processed meats can contain a range of non-keto-friendly ingredients. These can include dextrose, modified food starch, and fillers. Additionally, many processed meats contain preservatives like nitrates and nitrites. While the link to cancer is debated, excessive sodium is a definite health concern, especially for those with high blood pressure. A clean ketogenic diet prioritizes whole foods, and while convenient, relying too heavily on processed deli meats can undermine this principle.

Deli Meat Label Reading Checklist

To ensure your deli meats are keto-compliant, always follow this checklist when at the store:

Check the Ingredients List: Look for anything that indicates added sugars, like honey, brown sugar, dextrose, or maple syrup. Also, be wary of fillers and starches.
Examine the Nutrition Facts: A truly keto-friendly ham or turkey should have 0 or close to 0 grams of carbohydrates per serving. Pay attention to the serving size, as small amounts might look low-carb, but larger portions can add up.
Consider the 'Uncured' Label: While uncured ham often uses natural sources of nitrates (like celery juice powder), which some prefer over synthetic ones, it doesn't automatically mean zero sugar. Always double-check the ingredient list.

Comparison: Ham vs. Turkey for Keto Dieters


Feature	Plain, Uncured Ham	Plain, Unprocessed Turkey	Notes
Carb Content	Very low to zero	Very low to zero	Similar, but ham has higher risk of added carbs if glazed or cured with sugar.
Fat Content	Moderate to high	Lower (especially white meat)	Turkey's fat content is lower, making it a better lean protein option if you add fat elsewhere.
Protein Content	High	High	Both are excellent protein sources.
Sodium	Often very high	High	Both are high in sodium, but ham is typically higher, requiring moderation.
Nutrients	Selenium, Zinc, Potassium	B Vitamins, Selenium, Zinc, Phosphorus	Both offer valuable micronutrients, but turkey may edge out ham in some areas.
Processing Risk	Higher risk of added sugar, glazes, and excessive sodium	Lower risk of added sugar, but still important to check for preservatives and fillers.

Conclusion

Both ham and turkey can be part of a healthy ketogenic diet, but the devil is in the details. Unprocessed, fresh cuts of both are the best options, free of hidden sugars and additives. When choosing deli meats, a simple, vigilant approach to label-reading is critical. Opt for plain, uncured versions and steer clear of any products with added glazes or flavorings. While turkey generally offers a leaner, lower-sodium profile, mindful consumption of either meat can provide excellent protein and fit into a low-carb lifestyle. Balance is key, as is prioritizing whole foods whenever possible, reserving processed meats for moderate use.

How to Integrate Ham and Turkey into Your Keto Meals

For sandwiches: Use large lettuce leaves or keto bread to create roll-ups. Fill with a slice of uncured turkey or ham, cheese, and your favorite low-carb condiments like mayonnaise or mustard.
For breakfast: Add diced uncured ham or turkey to a keto breakfast scramble with eggs, spinach, and cheese.
For salads: Chop up plain ham or turkey to add a protein boost to your Cobb or chef salad.
For casseroles: Create a baked ham, cheese, and mushroom casserole using low-carb ingredients.

By being a discerning consumer and making informed choices, you can continue to enjoy ham and turkey while staying in ketosis. The key is prioritizing quality and understanding what's really in your food.

Frequently Asked Questions

The best type of ham for keto is plain, uncured, and unglazed. Avoid honey-cured or glazed hams, as they contain added sugars that can increase the carb count.

Most deli turkey is keto-friendly, but you must read the nutrition label to check for hidden sugars, starches, or other fillers. Choose options with the simplest ingredient list and no added flavorings.

Yes, hidden carbs can be found in deli meats, especially those with added glazes, marinades, or binders. Always check the ingredients and nutrition facts to ensure the carb count is minimal.

Plain, unprocessed turkey is generally considered the healthier choice, as it is leaner and often lower in sodium and saturated fat compared to ham. However, both are excellent sources of protein when prepared correctly.

Processed lunch meat can be consumed in moderation on a keto diet, but it is not ideal. Prioritize minimally processed, high-quality, and nitrate-free options to align with clean keto principles.

Dark meat turkey has a higher fat content than white meat, which can be more beneficial for meeting your macronutrient goals on a high-fat ketogenic diet. White meat is also fine, but you may need to add extra fat to your meal.

Good alternatives include other unprocessed, zero-carb meats like chicken, beef, pork, salmon, and other fatty fish. Quality grass-fed beef jerky and sausage without added sugar are also good options.