Is Thanksgiving Ham Keto Friendly? Navigating the Holiday Carb Minefield

November 26, 2025 •

3 min read

While plain ham is naturally low in carbohydrates, the sugary glazes accompanying most store-bought varieties are not. For those on a ketogenic diet, this means the traditional holiday centerpiece poses a surprising carb risk. So, is Thanksgiving ham keto friendly? The answer lies in careful shopping and a homemade keto-friendly glaze.

Quick Summary

Plain, unprocessed ham is a keto-friendly meat, but commercially prepared hams often contain hidden sugars in their glazes or curing process. To enjoy a low-carb Thanksgiving ham, choose an uncured or unglazed option and prepare a homemade, sugar-free glaze with appropriate sweeteners.

Key Points

Plain Ham is Keto: Unprocessed ham meat is naturally low in carbohydrates and fits a ketogenic diet.
Sugary Glazes are Not Keto: The problem lies in the high-sugar glazes that typically come with store-bought spiral hams.
Read Labels Carefully: Always check the ingredients list for hidden sugars like dextrose or honey, even on uncured products.
Choose Unglazed or Uncured: The safest route is to buy a plain, unglazed, or uncured ham to control the carb content completely.
DIY a Keto Glaze: Make your own sugar-free glaze using sweeteners such as monk fruit or erythritol to keep the flavor without the carbs.
Look for Reputable Brands: Some brands, like Jones Dairy Farm and Boar's Head, offer specifically formulated sugar-free products that are keto-friendly.
Balance Sodium Intake: Ham is high in sodium, so moderation is key to maintaining proper mineral balance, especially on keto.

The Keto Truth About Thanksgiving Ham

At its core, pork is a keto-friendly protein. Ham, being cured pork, is no exception. A serving of plain ham offers high protein and fat with virtually no carbohydrates. The real danger to a keto diet isn't the ham itself, but the preparation method, particularly the sweet glaze. Most pre-cooked, store-bought holiday hams, especially spiral-sliced varieties, include a packet of brown sugar or honey glaze that can contain a significant amount of carbs.

Hidden Sugars and Additives

Even before a ham is glazed, some curing processes involve added sugars that can increase the overall carbohydrate count. These sugars often appear on the ingredient list under different names, such as dextrose, corn syrup, or maltodextrin. Therefore, even a seemingly unglazed ham can have hidden carbs. Reading the nutritional label and ingredient list is crucial for making a truly keto-compliant choice.

How to Choose a Keto-Friendly Ham

Selecting the right ham for your ketogenic Thanksgiving requires a discerning eye. Here is a step-by-step guide to help you find a low-carb option:

Look for 'Uncured' or 'No Sugar Added'. Hams explicitly labeled "uncured" or advertising "no sugar added" are the safest bet, as they are less likely to contain hidden sugars from the curing process. Brands like Jones Dairy Farm offer uncured, no-sugar hams. Boar's Head also provides a variety of sugar-free products.
Read the Nutrition Label. Always check the nutritional information for the carbohydrate count. Aim for a product with 1 gram or less of carbohydrates per serving. Be wary of any ingredients that sound like sugar.
Opt for Plain Ham. When buying a pre-cooked ham, ignore the glaze packet. Instead, prepare your own sugar-free alternative at home.
Consider Specialty Retailers. Health food stores like Whole Foods often carry specific low-carb or uncured options that are not available at conventional supermarkets.
Choose Pasture-Raised. For higher quality and better nutrients, prioritize ham from pasture-raised pigs, as highlighted by resources like Dr. Berg.

Keto-Friendly Ham vs. Traditional Glazed Ham


Feature	Keto-Friendly Ham	Traditional Glazed Ham
Carbohydrates	Minimal (often <1g per serving)	Can be high due to sugar glaze
Carb Source	Trace carbs from curing agents like dextrose	Primarily from honey, brown sugar, or corn syrup
Keto Status	Yes, with a keto-friendly glaze	No, unless glaze is discarded
Flavor	Savory and smoky; flavor is added via keto glaze	Sweet and caramelized flavor profile
Preparation	Requires discarding included glaze and making a sugar-free version	Convenient, but loaded with sugar

Creating a Sugar-Free Ham Glaze

To make your Thanksgiving ham truly keto-friendly, you can prepare a simple, sugar-free glaze. Instead of relying on packets filled with sugar, use a keto-friendly sweetener like monk fruit, erythritol, or allulose. A good recipe involves a base of melted butter, a brown sugar substitute, and spices like ground cloves and dry mustard.

How to Make and Apply a Keto Glaze

Preheat your oven to 325°F and place the ham in a baking pan.
Combine your sugar-free sweetener, spices (like cloves and mustard), and some water or chicken broth in a saucepan. Heat until the sweetener is dissolved.
Brush a portion of the glaze over the ham before baking. Make sure to get some in between the spiral slices.
Bake according to the ham's directions, tenting with foil to prevent drying.
Baste the ham again about 30 minutes before it's finished cooking to build up that flavor and shine.
Let the ham rest for at least 20 minutes before carving to ensure it remains juicy.

Serving Your Keto-Friendly Ham

Completing your keto Thanksgiving meal means pairing your low-carb ham with appropriate side dishes. Some popular options found in keto-centric recipes include:

Cauliflower mash instead of potatoes
Green bean casserole made with keto-friendly ingredients
Roasted Brussels sprouts with bacon
Keto-friendly stuffing made with low-carb bread

These delicious alternatives ensure your holiday spread is both festive and low in carbs. For more authoritative tips on keto and meat consumption, check out Dr. Berg's blog post.

Conclusion

While the centerpiece of a traditional Thanksgiving meal can be a keto minefield, a bit of preparation makes it entirely possible to enjoy a festive ham without compromising your dietary goals. By choosing an uncured, unglazed ham and creating your own sugar-free glaze, you can serve a low-carb, flavorful main course. Paired with other keto-friendly side dishes, your holiday meal will be both delicious and guilt-free, proving you don't have to miss out on holiday favorites while on keto.

Frequently Asked Questions

Traditional honey baked ham is not keto-friendly because of the high sugar content in the glaze. However, you can make a keto-friendly version by preparing a sugar-free glaze with a sweetener like monk fruit and applying it to a plain ham.

When shopping for a keto ham, look for products with 'uncured' or 'no sugar added' labels. On the ingredient list, avoid terms like dextrose, brown sugar, honey, or corn syrup. The carbohydrate count should be 1 gram or less per serving.

No, you should discard the glaze packet that comes with a store-bought spiral ham. These packets are typically full of sugar and are not suitable for a ketogenic diet.

Yes. Brands like Jones Dairy Farm offer uncured, no-sugar-added hams. Some specialty stores and butchers may also carry low-carb options. Always double-check the ingredient list and nutrition information.

A keto ham glaze can be made using a sugar-free brown sugar substitute (like Lakanto Golden), mixed with melted butter, dry mustard, and spices such as cloves. Heat the mixture to dissolve the sweetener, then baste the ham during cooking.

Excellent keto side dishes include cauliflower mash (as a potato alternative), keto green bean casserole, roasted Brussels sprouts with bacon, and a low-carb cranberry sauce made with sugar-free sweeteners.

Plain cured ham, on its own, is unlikely to cause an issue, as the sugar used in curing is minimal and doesn't significantly impact the overall carb count. However, the carb content can vary by brand, so it is always wise to check the label for added sugars and practice moderation.