Is Honey Baked Ham High in Carbs? Breaking Down the Nutrition

November 26, 2025 •

3 min read

While a 3-ounce serving of plain cured ham contains only about 1 gram of carbohydrates, the question of whether is honey baked ham high in carbs is a bit more complex. The answer depends heavily on the preparation method, with the sweet, sugary glaze being the primary source of added carbohydrates. Understanding this key distinction is crucial for anyone watching their intake.

Quick Summary

The carb content of honey baked ham is significantly higher than plain ham due to the sugary glaze. Carbohydrates can vary based on brand and serving size, so reading the nutrition label is essential for dietary planning.

Key Points

Glaze is the Main Factor: The sugar-heavy glaze, not the ham itself, is what makes honey baked ham high in carbs.
Plain Ham is Low-Carb: Uncured or plain cured ham is naturally low in carbohydrates and suitable for keto diets.
Carb Count Varies: The carbohydrate count of honey baked ham can differ significantly between brands and recipes; always check the label.
Low-Carb Glaze Alternatives: You can create a low-carb version by making a glaze with sugar and honey substitutes.
High in Sodium: Processed and glazed hams are also typically high in sodium, which should be considered alongside carb content.
Preparation Matters: For restrictive diets, choosing an unglazed ham and making your own low-sugar glaze offers the most control over nutritional content.

The Glaze's Hidden Carbohydrates

Plain, unglazed ham is a protein-rich, low-carb food, naturally making it a good choice for keto and other low-carb diets. However, the iconic and delicious flavor of honey baked ham comes from its distinctive sweet glaze, which is where the extra carbohydrates originate. This glaze is typically made from a combination of ingredients like honey, brown sugar, corn syrup, and spices. These sugars caramelize under heat, creating the signature crunchy crust and boosting the ham's overall carb count significantly compared to its unprocessed counterpart. For individuals on a restrictive diet, this sugary coating is a primary source of concern.

How Different Hams Compare

Not all hams are created equal from a nutritional perspective. Understanding the differences between types of ham is key to making informed dietary choices. For example, a standard cured ham often contains minimal carbs from preservatives like dextrose, while a traditional honey-baked or glazed ham will have a much higher sugar and carbohydrate load.

Carbohydrate Comparison: Ham Varieties


Feature	Plain Cured Ham (3 oz)	Store-Bought Honey Baked Ham (3 oz)	Homemade Low-Carb Honey Ham
Carbohydrates	~1g	~4-5g	~2-4g (net carbs)
Sugars	~1g	~4g	0g (from sugar substitutes)
Protein	14g	16-17g	16-17g
Sodium	High (~1050mg)	Very High (~1180-1230mg)	High (varies by ham)
Keto-Friendly?	Yes	No	Yes

How to Reduce Carbs in Your Ham

For those who love the taste of honey ham but need to limit their sugar and carb intake, there are several simple strategies to enjoy it while staying on track. The primary approach involves taking control of the glaze ingredients. Instead of using traditional sugar and honey, you can substitute them with low-carb alternatives.

Here are some tips for a low-carb honey baked ham:

Make a Sugar-Free Glaze: Use a brown sugar substitute (like Swerve) and a sugar-free honey alternative. Many keto recipes exist that can replicate the flavor and texture of a traditional glaze.
Choose the Right Ham: Start with a basic, uncured ham that does not have a high sugar content. Check the ingredient label for added sugars, dextrose, or corn syrup.
Control the Portion: Even with a low-carb glaze, moderation is key. A smaller serving will help manage your intake.
Scrape the Glaze: For store-bought hams, scrape off as much of the thick, sugary glaze as possible before serving. This can help reduce the carbohydrate count significantly.

Other Nutritional Considerations

Beyond carbohydrates, it's important to be mindful of other nutritional aspects of honey baked ham. Most cured and processed hams, including the honey baked variety, are very high in sodium. This is a concern for individuals with high blood pressure or those who are generally trying to reduce their sodium intake. For a low-carb, keto-friendly ham recipe using sugar substitutes, consider this helpful guide from Kasey Trenum: Baked Keto Ham Recipe with a Sugar-Free Glaze.

Making a Homemade Low-Carb Ham Glaze

Creating a delicious, carb-conscious glaze at home is easier than you might think. Many recipes exist that use sugar-free substitutes to achieve the same sweet flavor and caramelized crust. Typical ingredients include:

Sugar-free brown sugar substitute
Sugar-free honey substitute
Melted butter
Dijon mustard
Spices like ground cloves and cinnamon

Combine these ingredients in a saucepan and heat gently until smooth. Baste the ham with the glaze during the last 20-30 minutes of cooking to get the perfect finish.

Conclusion

While plain ham is inherently a low-carb food, honey baked ham is not, due to its sweet, sugar-laden glaze. The key takeaway is to be aware of how the ham was prepared, as the carb count can range dramatically from a single gram to five or more grams per serving depending on the glaze. For those adhering to a low-carb or keto lifestyle, it's best to either make a homemade version with sugar substitutes or choose an unglazed ham and control your own ingredients. Always check the nutrition facts and ingredients list on store-bought products to ensure they align with your dietary goals.

Frequently Asked Questions

Traditional honey baked ham is not keto-friendly because of its high sugar glaze. However, a low-carb version can be made using sugar substitutes, or you can opt for plain, unglazed ham.

A standard 3-ounce serving of plain cured ham contains very few carbohydrates, typically around 1 gram. This low carb count is what makes natural ham a keto-friendly protein.

The sugary glaze, made from ingredients like honey, brown sugar, and corn syrup, is responsible for most of the carbohydrates in honey baked ham. Plain ham is naturally low in carbs.

The carb content varies by brand. While some may have lower amounts, most store-bought honey baked hams use a sugar-based glaze. Always check the nutrition label for the specific product you are considering.

To make a low-carb version at home, use an unglazed ham and prepare a glaze with low-carb sweeteners like erythritol or monk fruit, along with sugar-free honey substitutes.

The carb content difference between bone-in and boneless ham is negligible and is almost entirely dependent on the glaze, not the cut of meat itself. The important factor is the sugar content of the added glaze.

Yes, regardless of the carbohydrate content, honey baked ham is still a very good source of protein. A 3-ounce serving typically contains between 16 and 17 grams of protein.