Is Sliced Ham High in Sodium? A Guide to Healthy Nutrition

November 5, 2025 •

3 min read

According to the World Health Organization, the average global intake of sodium is more than double the recommended amount. One of the primary sources contributing to this excess intake is processed meat, raising the crucial question: Is sliced ham high in sodium?

Quick Summary

Sliced ham is typically high in sodium due to curing and preservation methods, which can contribute significantly to daily intake. Long-term health risks include high blood pressure and heart disease. However, consumers can manage their intake by choosing lower-sodium versions, controlling portions, and exploring fresh alternatives.

Key Points

Sodium Content: Sliced ham is typically very high in sodium because of the salt used for curing, flavoring, and preserving the meat.
Health Risks: Excessive sodium from foods like ham can lead to health problems such as high blood pressure, heart disease, kidney issues, and water retention.
Daily Limits: Most people consume far more sodium than the recommended daily limit of less than 2,300 mg, and processed meats are a major culprit.
Lower-Sodium Options: Healthier alternatives to standard sliced ham include fresh roasted chicken or turkey breast, homemade meat, and specialty low-sodium deli meats.
Reading Labels: Check nutrition labels and aim for products with a low sodium percentage of Daily Value (5% or less) to make informed choices.
Rethink Condiments: Sodium from condiments and side dishes like pickles can add up, so be mindful of what you add to your ham sandwich.

Understanding Sodium in Processed Meats

Sliced ham, a convenient and popular deli meat, is a known contributor to high sodium intake for many people. The reason for its high sodium content lies in the manufacturing and preservation process. Ham is cured with salt and other additives to enhance flavor and prolong its shelf life. The curing process involves treating the meat with a salt mixture, which significantly raises its sodium levels compared to fresh, uncured pork. While this process is effective for preservation and taste, it makes standard sliced ham a less-than-ideal choice for a low-sodium diet.

Why is sliced ham so high in sodium?

Curing: The traditional method of curing ham involves a significant amount of salt to draw out moisture and inhibit bacterial growth.
Brine injection: Many commercial hams are injected with a sodium-rich brine solution to add moisture, flavor, and weight.
Additives and preservatives: Sodium is not only used as a flavor enhancer but also as a preservative in the form of compounds like sodium nitrite.

The Health Risks of Excessive Sodium Intake

Consuming too much sodium can lead to serious health issues, particularly over the long term. The World Health Organization (WHO) and the American Heart Association (AHA) recommend that adults consume less than 2,000 to 2,300 mg of sodium per day, respectively. However, the average American intake is significantly higher. This excess sodium can lead to a cascade of health problems, primarily stemming from its effect on blood pressure.

Key health risks linked to high sodium diets

High Blood Pressure (Hypertension): Excess sodium causes the body to retain fluid, which increases blood volume and puts extra pressure on artery walls. This can damage blood vessels over time and is a major risk factor for heart attack and stroke.
Heart Disease: Chronic high blood pressure and an enlarged heart muscle are linked to a higher risk of heart failure. Some studies also link high salt intake to vessel stiffness.
Kidney Disease: The kidneys are responsible for regulating sodium balance. A high-sodium diet puts additional strain on these organs, potentially contributing to kidney disease and kidney stones.
Osteoporosis: High sodium intake can increase calcium excretion, which may lead to a loss of bone density over time.
Stomach Cancer: Some research has linked diets high in salt to an increased risk of stomach cancer.

Making Healthier Choices: Lower-Sodium Alternatives

Fortunately, it is possible to enjoy meat in a sandwich while significantly reducing sodium intake. By paying attention to food labels and opting for fresher, less-processed options, you can make a substantial difference. Look for labels that indicate “low sodium,” “reduced sodium,” or “no salt added”.

Comparison Table: Deli Meat Sodium Content

To help illustrate the difference, here is a comparison of typical sodium levels per 2-ounce (56g) serving for various deli meat options:


Type of Deli Meat	Approximate Sodium per 2 oz (56g)	Sodium Label Category	Source
Sliced Deli Ham (Regular)	618 mg	High (26% DV)
Sliced Ham (Regular)	~730 mg	High
Sliced Deli Turkey Breast	~497 mg	High (21% DV)
Low Sodium Deli Ham	~300 mg	Lower Sodium
Fresh Roasted Chicken Breast	~90 mg	Low
Fresh Roasted Beef	~90 mg	Low

Note: Sodium levels vary by brand and preparation. Always check the Nutrition Facts label for specific product information.

Choosing and Preparing Lower Sodium Meats

Opt for fresh or frozen: Choose fresh or frozen skinless poultry, fish, and lean cuts of meat instead of processed, cured, or brined versions.
Rinse canned products: For items like canned tuna or beans, rinsing them thoroughly can remove some surface sodium.
DIY Lunchmeat: Cook your own fresh cuts of meat, like turkey or chicken breast, at home and slice them for sandwiches to control the salt content completely.

Conclusion: A Balanced Approach to Nutrition

In summary, yes, sliced ham is significantly high in sodium due to its processing and curing methods. While an occasional serving may not pose a major issue for a healthy individual, excessive consumption contributes to a high-sodium diet with potentially serious health implications like high blood pressure, heart disease, and kidney problems. The good news is that reducing sodium is achievable without sacrificing flavor. By choosing fresher, less-processed alternatives, selecting low-sodium deli options, and using herbs and spices to season your food, you can maintain a balanced and heart-healthy diet. As the Mayo Clinic suggests, your taste buds can adapt to a lower-salt intake over time, allowing you to appreciate the natural flavors of food more fully.

Frequently Asked Questions

Deli ham is salty because it is a processed meat that uses salt for curing, which enhances flavor and acts as a preservative to extend its shelf life.

The Dietary Guidelines for Americans recommend that adults limit sodium intake to less than 2,300 milligrams per day. The American Heart Association recommends an even lower target for ideal heart health.

Yes, many brands offer low-sodium versions of ham. You can find products specifically labeled as “low sodium,” “reduced sodium,” or “no salt added” by reading the nutrition labels.

Healthier alternatives include fresh roasted chicken or turkey breast, hummus, egg salad, or roasted vegetables with a vinaigrette dressing. These options are naturally lower in sodium.

Rinsing cured or canned meats can help remove some of the surface sodium. While it doesn't eliminate all of it, it can help reduce your overall intake.

Yes, preparing your own meat at home allows you to control the amount of salt. Use herbs, spices, and salt-free seasoning blends instead of salt to flavor your food.

Long-term health risks of a high-sodium diet include high blood pressure, heart disease, kidney disease, osteoporosis, and an increased risk of stomach cancer.