Understanding Sodium in Ham
Ham is a traditionally salt-cured product, which is why it's typically high in sodium. The curing process, which involves adding salt and other preservatives, was originally used to preserve the meat before refrigeration was common. Today, manufacturers use various techniques to reduce sodium while maintaining flavor and food safety. This can involve using potassium chloride as a salt substitute, or in some cases, simply reducing the amount of salt and compensating with other flavorings.
How Labels Can Be Misleading
When shopping for reduced-sodium products, it's essential to understand labeling. The terms "low sodium" and "reduced sodium" have specific meanings set by the USDA. A "reduced sodium" product must have at least 25% less sodium than the regular version, while "low sodium" means it must have 140 milligrams or less per serving. "No salt added" indicates no salt was added during processing, but the product may still contain natural sodium. Always check the nutritional information to be sure.
The Importance of Nitrites
Many deli meats, including ham, contain nitrites (like sodium nitrite, E250) to prevent bacterial growth and provide their characteristic pink color. Some low-sodium hams also offer "no added nitrates or nitrites" options, using natural alternatives like celery juice powder. While debates continue about the health effects of nitrites, some consumers prefer to avoid them when possible.
Top Brands for the Best Low Sodium Ham
Several brands stand out for offering delicious and healthy low-sodium ham options. Here is a rundown of some of the most popular and highly-rated choices:
- Boar's Head 42% Lower Sodium Branded Deluxe Ham: As a leader in deli meats, Boar's Head offers a version of its flagship ham with a significantly reduced sodium content. This ham is hand-trimmed, extra lean, and slow-cooked, delivering excellent flavor and texture despite the lower salt levels.
- Sahlen's Lower Sodium Ham: This brand focuses on a "Carved-Off-The-Bone" flavor profile with 40% less sodium. Sahlen's is also gluten-free and 97% fat-free, making it a solid option for those with dietary restrictions.
- Hillshire Farm Ultra Thin Sliced Lower Sodium Honey Ham: A readily available grocery store option, Hillshire Farm provides a sweet, honey-flavored ham with 26% less sodium than the standard version. This product is made with no artificial preservatives or flavors and is nitrate/nitrite-free (except for those naturally occurring).
- Di Lusso Reduced Sodium Ham: Di Lusso's offering provides a traditional ham flavor with only 350mg of sodium per serving, making it a strong contender for those watching their intake.
- Krakus Reduced Sodium Ham: Known for its authentic Polish flavor, Krakus has a reduced-sodium option that delivers on taste without the high salt levels.
Making Ham at Home
For those who want complete control over their ingredients, cooking ham at home from scratch is an option. While curing a fresh pork roast is time-consuming, you can prepare a delicious, less-salty ham by soaking a pre-cured ham overnight or even poaching it to draw out some of the salt.
Low Sodium Ham Comparison Table
| Brand | Sodium (per serving) | Key Features | Type | Availability |
|---|---|---|---|---|
| Boar's Head 42% Lower Sodium Branded Deluxe Ham | 480 mg (for 2oz) | Extra lean, slow-cooked, 42% less sodium | Deli | Delis/Grocery Stores |
| Sahlen's Lower Sodium Ham | Varies, 40% less sodium | "Carved-Off-The-Bone" flavor, gluten-free | Deli | Delis/Grocery Stores |
| Hillshire Farm Ultra Thin Sliced Lower Sodium Honey Ham | Varies, 26% less sodium | Honey flavor, no added nitrates/nitrites | Pre-packaged | Grocery Stores |
| Di Lusso Reduced Sodium Ham | 350 mg (for 2oz) | Great taste, high quality | Deli | Delis/Grocery Stores |
| Krakus Reduced Sodium Ham | Varies, reduced sodium | Authentic Polish flavor | Deli | Delis/Grocery Stores |
Healthy Recipe Ideas with Low Sodium Ham
Once you have found your preferred brand, you can incorporate it into a variety of healthy and delicious meals. Here are some ideas:
- Ham and Turkey Wrap: Combine slices of low-sodium ham and turkey with fat-free sour cream (mixed with a salt substitute), fresh vegetables like lettuce and tomato, and roll it all in a whole-grain tortilla.
- Ham and Swiss Bagel: Top a sesame bagel with Dietz & Watson Brown Sugar & Molasses Ham and a lower-sodium Swiss cheese for a flavorful breakfast or lunch.
- Low Sodium Ham Wrap with Vegetables: Use whole wheat or whole grain wraps filled with low-sodium ham, thinly sliced carrots, red peppers, and yellow squash for a fresh and crunchy meal.
- Ham and Egg Scramble: Chop up low-sodium ham and scramble it with eggs and your favorite vegetables for a hearty, savory, low-salt breakfast.
Cooking Methods to Further Reduce Sodium
For an extra reduction in sodium, particularly with a whole ham, a soaking method can be effective. Place the ham in a large pot or pan, cover with cold water, and refrigerate for 12-24 hours, changing the water after 12 hours. This process helps draw out some of the excess salt. Alternatively, poaching the ham for 30 minutes can also remove a significant amount of salt. After soaking or poaching, you can then proceed with your preferred cooking method, such as baking at 325°F for 15 minutes per pound.
Conclusion
Choosing the best low sodium ham involves a balance of flavor, health concerns, and personal preference. For those who enjoy deli meat, brands like Boar's Head, Sahlen's, and Hillshire Farm offer excellent reduced-sodium options that are widely available and consistently praised for their taste. When shopping, always read the labels carefully to understand the sodium content and look for products that align with your dietary needs. By exploring the options available and considering preparation methods to further reduce salt, you can easily find a delicious low sodium ham that doesn't compromise on flavor or your health goals.
