What is the healthiest sliced ham to buy?

November 19, 2025 •

3 min read

Most deli hams are processed meats that may cause health concerns due to their high sodium and preservative content. Choosing the healthiest sliced ham requires understanding label terms and evaluating processing methods.

Quick Summary

Choose a healthier ham by evaluating curing methods, checking for low sodium, and finding minimally processed options. Understand labels and select the best ham for your diet.

Key Points

Check for "uncured" label: Select hams labeled "uncured" to ensure natural curing agents, like celery powder, are used instead of synthetic nitrates.
Monitor sodium levels: Read the nutrition facts and choose specific "lower sodium" ham versions to reduce your salt intake.
Prefer fresh deli counter cuts: Opt for ham sliced fresh from a whole muscle at the deli to minimize processing and additives common in pre-packaged alternatives.
Scrutinize the ingredient list: A shorter list of recognizable ingredients, without artificial flavors or added sugars, indicates a cleaner, healthier ham.
Mind portion sizes: Despite being a better choice, ham is still a processed meat, so consume it in moderation as part of a varied diet.
Choose organic for cleaner ingredients: Opting for certified organic or humanely-raised ham ensures fewer antibiotics, hormones, and synthetic additives.
Understand "natural" curing: Be aware that "uncured" ham still contains nitrates from natural sources; the main benefit is avoiding the synthetic kind.
Balance with whole foods: Pair ham with vegetables, fruits, and whole grains to create a more balanced and nutritious meal.

Navigating the Deli Aisle for Healthy Choices

The deli aisle offers a wide array of sliced ham options. The terms "cured," "uncured," and "natural" influence the product's health profile. Make informed decisions by focusing on sodium content, processing level, and ingredient transparency.

Cured vs. "Uncured": Understanding the Preservatives

The curing process is the main difference. Cured ham uses synthetic nitrates and nitrites, such as sodium nitrite, to prevent bacterial growth. These can form nitrosamines, which are carcinogenic.

Hams labeled "uncured" use natural nitrates, like celery powder or sea salt. The USDA requires "no added nitrates or nitrites, except for those naturally occurring in celery powder". Natural nitrates still contain nitrates. However, vitamin C in celery powder can prevent nitrosamine formation, making this a better option. "Uncured" does not mean nitrate-free, but it means a more natural process.

The Critical Role of Sodium

Deli meat is high in sodium, which may contribute to high blood pressure. Sodium content varies. Check the nutrition label and aim for options labeled "lower sodium" or with less than 300mg per serving. Deli counters may offer lower-sodium cuts.

Less Processed, More Nutrients

The level of processing is also important. Sliced ham from a whole muscle at the deli counter is typically less processed than pre-packaged, reconstituted ham. Highly processed hams contain binders, fillers, and sugars. A short ingredient list with recognizable components indicates a less-processed product. Avoid ingredients like carrageenan, corn syrup, and phosphates.

Healthiest Options and Smart Shopping

Look for these label cues:

"No Nitrates or Nitrites Added": Indicates natural curing.
"Organic": Certified organic meats come from animals raised without antibiotics or synthetic hormones.
"Humanely Raised" or specific animal welfare certifications: These correlate with higher quality and cleaner ingredients.
"Lower Sodium": Specifies a reduced salt content.

Notable Healthier Brands and Products:

Applegate Naturals: Uses humanely raised pork and celery powder for curing.
Boar's Head: Offers "Simplicity" products and "Lower Sodium" versions.
True Story Organic: Focuses on clean, organic, and minimally processed meats.
North Country Smokehouse: Known for organic and uncured options, free of GMOs and artificial ingredients.
Jones Dairy Farm: Offers uncured hams cured naturally without synthetic nitrates.

Comparison of Sliced Ham Types


Feature	Cured Ham (Conventional)	Uncured Ham (Natural)	Whole-Muscle Deli Ham (Fresh)
Processing	Highly processed with synthetic preservatives.	Minimally processed, uses natural curing agents.	Least processed, often carved fresh at the counter.
Sodium	Often very high, requires label scrutiny.	Varies, but many are still moderately high; look for low-sodium variants.	Generally lower than packaged counterparts; varies by preparation.
Preservatives	Synthetic sodium nitrite and others.	Naturally occurring nitrates from celery powder/sea salt.	Minimal to none; relies on freshness for preservation.
Ingredients	Often includes binders, sugar, and artificial flavors.	Cleaner, more recognizable list.	Simple, with minimal additives.
Flavor	Distinctly salty and sometimes smoky.	Milder, more natural pork flavor.	Varies widely based on preparation method (e.g., honey roasted).

Conclusion

For the healthiest sliced ham, minimize additives, reduce sodium, and choose less-processed products. "Uncured" ham using natural curing agents is a good start, but check for added sugars and preservatives. Lower sodium and whole-muscle cuts improve health. While ham provides protein, it's best in moderation with a balanced diet. Making informed choices is important.

A Note on Processed Meats

The World Health Organization (WHO) classifies processed meats as Group 1 carcinogens, meaning there is strong evidence that they cause cancer. Moderation is key. Substituting with unprocessed meats or plant-based proteins can be a healthier long-term strategy.

Learn more about the risks associated with processed meats from Healthline.

Summary of Healthiest Ham Choices

Read Labels: Check ingredient lists for added sugars, synthetic nitrates, and binders.
Go Uncured: Choose hams labeled "uncured" to avoid synthetic preservatives, though they still contain natural nitrates.
Check Sodium: Look for "lower sodium" varieties or products with under 300mg of sodium per serving.
Prioritize Freshness: Select ham sliced fresh from a whole muscle at the deli counter for a less-processed option.
Choose Organic: Pick organic, humanely-raised hams for products with fewer antibiotics and cleaner ingredients.
Limit Portions: Enjoy sliced ham in moderation as part of a balanced diet.
Consider Alternatives: Swap ham for other lean proteins like oven-roasted turkey or chicken for less-processed choices.

Frequently Asked Questions

Uncured ham is generally considered a healthier choice because it is preserved using naturally occurring nitrates from sources like celery powder, rather than synthetic nitrates. While both contain nitrates, the natural process is often preferred by health-conscious consumers.

This label means that no synthetic nitrates or nitrites were added. The product was likely cured using natural alternatives like celery powder and sea salt, which naturally contain nitrates. These products are not entirely nitrate-free.

To reduce sodium, look for ham versions labeled as "lower sodium." When buying from the deli, ask about specific low-salt options. You can also rinse sliced ham with water before eating to remove some surface sodium, or simply consume smaller portions.

Organic hams are often healthier because they come from animals raised without antibiotics or hormones, and typically have a cleaner ingredient list. However, they can still be high in sodium, so it’s important to check the nutritional information.

Buying ham sliced fresh from the deli counter is often the healthier choice. These cuts are typically from a whole muscle and contain fewer preservatives and additives than many pre-packaged, minced-and-formed alternatives.

Avoid products with long, unpronounceable ingredient lists. Specific additives to watch out for include added sugars (like corn syrup), carrageenan, and excessive phosphates used as binders and fillers.

Smoking, especially at high temperatures, can increase the presence of potentially harmful compounds like nitrosamines, particularly with conventionally cured meats. For healthier options, look for uncured hams or those smoked via natural methods.