Is There a Lean Ham? Yes, Here’s How to Find the Healthiest Options

November 24, 2025 •

4 min read

According to the USDA, a ham can be labeled 'lean' if it contains less than 10 grams of fat per 100-gram serving, making it possible to find lower-fat pork products. A lean ham exists and is created by trimming excess fat during processing, providing a healthier alternative to regular cuts.

Quick Summary

Lean ham is available by choosing specific cuts and brands that are lower in fat and sodium. Key factors include recognizing USDA labeling definitions, checking nutritional information, and selecting low-sodium deli ham alternatives for a healthier diet.

Key Points

Labeling is Key: In the US, a 'lean' ham contains less than 10g of fat per 100g serving, while 'extra lean' has even less.
Trimmed Fat: Lean ham is created by trimming excess fat from the pork leg during processing, reducing its overall fat content.
Consider Sodium: Many lean hams, though lower in fat, are still high in sodium due to curing, so look for specifically labeled low-sodium options.
Choose the Right Cut: For whole roasts, the shank end is typically a leaner cut than the butt end.
Cook with Care: Because of its lower fat content, lean ham can dry out if overcooked, so use lower temperatures and moisture during preparation.
Enjoy Moderately: Like all processed meats, even lean ham should be consumed in moderation as part of a balanced diet.

What Makes a Ham Lean?

For a ham to be labeled 'lean' or 'extra lean' in the United States, it must meet specific criteria set by the Department of Agriculture (USDA). These regulations ensure that producers accurately represent the product's nutritional profile to consumers. The primary way ham becomes lean is through the meticulous trimming of excess fat from the pork leg before and after the curing process. This practice results in a product with a lower overall fat content compared to traditional, fattier ham cuts.

The USDA's Labeling Guidelines

The USDA has specific requirements for ham products marketed as lean:

Lean: The product must contain less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100 grams.
Extra Lean: Products labeled extra lean must have less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol per 100 grams.

By checking the nutritional label and looking for these specific terms, consumers can make informed decisions about their purchases. While some naturally leaner cuts of ham are available, like the shank end, the labeling ensures consistency across brands and cuts.

Choosing Healthier Ham Options

Selecting a healthier ham involves more than just looking for the lean label. Here are some options to consider:

Deli Ham: Many deli varieties offer lean options, including brands that focus on lower sodium content. Brands like Boar's Head offer a 42% lower sodium deluxe ham, and Hillshire Farm has a lower sodium honey ham. These are great for sandwiches and salads.
Extra Lean Sliced Ham: Look for products explicitly labeled 'extra lean,' which indicates the lowest fat content. Oscar Mayer, for instance, provides a lean cooked ham for easy meal prep.
Uncured Ham: For those who prefer fewer additives, uncured ham is an alternative. Although it is still a processed meat, it is cured without artificial nitrates or nitrites (except for naturally occurring sources like celery juice powder).
Bone-in Ham (Shank End): For larger roasts, the shank end of a bone-in ham tends to be leaner than the butt end. The bone itself can also add flavor during cooking, which is a bonus for larger meals.

Lean vs. Regular Ham: A Nutritional Comparison

To highlight the difference, here is a comparison of typical nutritional values for lean and regular ham. These are approximate values and can vary by brand and preparation.


Nutritional Value (per 100g)	Lean Ham (Extra Lean)	Regular Ham
Calories	Approx. 120-150 kcal	Approx. 200-250 kcal
Total Fat	Less than 5g	10-15g or more
Saturated Fat	Less than 2g	4.5g or more
Protein	18-22g	15-20g
Sodium	600-800mg (often less in low-sodium versions)	1000-1200mg or more
Cholesterol	Less than 95mg	Often over 95mg

Beyond Fat: Addressing Sodium Content

While many people focus on fat content, the sodium in ham is a significant health consideration. Ham is a cured meat, and salt is a key component of the curing process. Many brands now offer lower-sodium versions, with some containing up to 42% less sodium than standard ham. For those with high blood pressure or heart health concerns, choosing a low-sodium lean ham is the best approach. When preparing ham at home, consider soaking it first to reduce some of the saltiness.

Cooking Tips for Lean Ham

Cooking lean ham properly ensures it stays moist and flavorful, as its lower fat content means it can dry out more easily than a fattier cut.

Low and Slow: For a whole lean ham roast, cooking at a lower temperature for a longer time is recommended. A common method is to bake at 325°F (160°C), allowing 10-14 minutes per pound until the internal temperature reaches 140°F.
Moisture is Key: Use a shallow roasting pan with a small amount of water or other liquid (like apple cider) to create a humid environment. This helps to keep the ham from drying out. Using a glaze can also help lock in moisture.
Use a Meat Thermometer: Always use a meat thermometer to check for doneness. Ham is ready when it reaches an internal temperature of 140°F, ensuring it is thoroughly heated without being overcooked.
Searing Lean Ham Steaks: For ham steaks, cooking on the stove over medium heat can create a deliciously crispy, caramelized exterior while keeping the interior juicy. A typical 3-minute cook time per side is often sufficient.

Conclusion

Yes, a lean ham is a reality, and with proper guidance, you can easily find and prepare it as part of a balanced diet. By looking for the USDA's 'lean' or 'extra lean' labels, paying close attention to sodium content, and utilizing smart cooking techniques to preserve moisture, you can enjoy this versatile meat while staying mindful of your health goals. While ham is a processed meat that should be consumed in moderation, opting for leaner and lower-sodium varieties allows for a healthier and equally delicious experience.

Frequently Asked Questions

No, ham is not always high in fat. A lean ham is made by trimming excess fat from the pork leg before curing. You can find specifically labeled 'lean' and 'extra lean' hams that meet USDA standards for lower fat content.

Yes, many brands now offer low-sodium lean ham alternatives. For instance, Boar's Head and Hillshire Farm both produce lower-sodium options of their popular hams, which are identifiable by their labeling.

To identify a lean ham, look for specific labels on the packaging, such as 'lean' or 'extra lean.' These terms are regulated by the USDA and indicate that the ham contains a lower amount of fat per serving.

Deli ham can be a leaner choice, but it depends on the specific brand and product. Many companies offer lean deli-style hams, so check the nutritional information and look for the 'lean' or 'extra lean' designation.

Several brands offer lean ham, including Oscar Mayer Lean Cooked Ham, Boar's Head 42% Lower Sodium Deluxe Ham, and Hillshire Farm Lower Sodium Honey Ham. These brands are known for their lower fat and sodium options.

Lean ham can have a slightly less rich flavor than fattier cuts because much of the flavor is concentrated in the fat. However, the difference is often minimal, especially with added flavor from smoking or curing. The key difference is the lower fat content.

To keep lean ham moist during cooking, use a lower oven temperature and ensure a humid cooking environment by adding water or liquid to the roasting pan. It is also helpful to use a meat thermometer to avoid overcooking and to let it rest before carving.

Yes, lean ham can be included in a healthy diet as long as it is consumed in moderation. It is a good source of protein, but as a processed meat, it is important to balance its consumption with other whole foods.