What kind of ham can I eat on keto?

November 21, 2025 •

4 min read

Ham is an excellent, protein-rich option for a low-carb lifestyle, with roughly one gram of carbs per serving in its natural state. However, many store-bought options are high in hidden sugars, so knowing what kind of ham to choose is essential for sticking to keto.

Quick Summary

Keto-friendly ham choices require careful label reading to avoid added sugars and starches. The best options include plain deli slices and whole hams prepared with sugar-free glazes. Always watch for hidden carbs and preservatives.

Key Points

Label Scrutiny: Always read the ingredients list carefully to avoid added sugars like brown sugar, honey, and dextrose, which can be hidden in store-bought ham.
Choose Uncured: Opt for plain or uncured ham varieties, as they are less likely to contain added sugars and carbohydrates.
Avoid Glazes: Steer clear of pre-glazed or "honey baked" hams, as these are typically very high in sugar and unsuitable for keto.
Homemade Glazes are Best: To enjoy a sweet flavor, make your own keto-friendly glaze using sugar substitutes like monk fruit, erythritol, or stevia.
Watch Sodium: Ham is often high in sodium, so consume in moderation to maintain balanced mineral levels on your keto diet.
Consider Deli Meat: Plain sliced deli ham is a convenient and generally low-carb option, but still requires checking the label for sneaky carbs and additives.

Navigating the Ham Aisle for a Keto Diet

A ketogenic diet emphasizes low carbohydrate intake, high fat, and moderate protein. While most unprocessed meats naturally fit this description, pre-packaged ham can contain hidden sugars, glazes, and fillers. Understanding how to read labels and what types to choose is the key to enjoying ham without compromising ketosis. The rule of thumb: the fewer the ingredients and the less processed the ham, the better it is for a keto lifestyle.

What Makes Ham Un-Keto?

Many commercially prepared hams have ingredients that increase the carbohydrate count. These are typically found in the curing process or in the glaze applied before packaging. Common culprits include:

Glazes: Honey, brown sugar, and maple glazes are notoriously high in sugar and must be avoided.
Curing agents: While minimal sugar (like dextrose) is sometimes used in the curing process and may not be a concern for some, it is something to watch for, especially in large amounts.
Binders and fillers: Some processed hams contain additives like maltodextrin and carrageenan to improve texture or extend shelf life. These can add unexpected carbs.

Types of Keto-Friendly Ham

To ensure ham is keto-compliant, look for these specific types and preparations:

Plain, Uncured Ham: This is often the safest choice. Look for labels that explicitly state "uncured" and list no added sugars. Brands like Jones Dairy Farm offer "No Sugar Added" options.
Deli Ham (Sliced): Plain, traditional sliced deli ham is generally very low in carbs, but it's still crucial to check the label for any added sugars or binders. A single slice can contain zero carbs, making it a great keto-friendly protein source.
Whole Uncured Ham (For Cooking): Starting with a whole, uncured ham is ideal for holiday meals or batch prep. Create a delicious, sugar-free glaze using keto-friendly sweeteners like monk fruit, erythritol, or allulose.
Black Forest Ham: This smoked, cured ham is often a good low-carb choice, but, as always, verify the nutritional information and ingredients list to ensure no sugary marinades were used.

How to Read Ham Labels for Keto

Become a label-reading expert to avoid hidden sugars and carbs. Follow these tips:

Check the Ingredients List: Look for sugars (brown sugar, honey, maple syrup), corn syrup, dextrose, and maltodextrin. The higher these are on the list, the more sugar the ham contains.
Look for "No Sugar Added" or "Uncured": These phrases are good indicators, but they are not foolproof. Always double-check the nutritional information.
Review the Macros: The nutrition facts panel will tell you the carbohydrate count per serving. Aim for ham with 1g or less of carbs per serving to stay within daily keto limits.

Comparison of Ham Types for Keto Dieters


Feature	Keto-Friendly Ham	Non-Keto-Friendly Ham
Carbs	Less than 1g per serving	Can be 4-6g or more per serving
Sugar	No added sugars; minimal natural sugar from curing	High in added sugars (honey, brown sugar)
Ingredients	Minimal ingredients; no added binders	Added sweeteners, starches, and binders
Curing Process	Uncured or minimally cured with salt	Often features sugar-based glazes and marinades
Appearance	Natural, savory meat	Often shiny or caramelized coating

Enjoying Ham on Keto: Homemade Glazes

If you prefer the taste of a glazed ham, you can create flavorful, sugar-free glazes at home using keto-approved ingredients. Popular options include:

Mustard Glaze: A tangy glaze using Dijon mustard, a sugar substitute like monk fruit, and a splash of apple cider vinegar.
Bourbon Maple Glaze: Create a smoky, sweet glaze with a sugar-free maple syrup substitute and a little bourbon for flavor.
Herbed Butter Glaze: Simply melt butter with your favorite herbs and spices and baste the ham during cooking.

The Final Word on Keto Ham

A keto diet is about making informed choices. While ham is a great protein source, its preparation is everything. By paying close attention to product labels and ingredients, you can easily incorporate ham into your low-carb meal plan. Opting for plain, uncured ham and avoiding pre-glazed varieties will ensure you stay in ketosis. With so many options available, from plain deli meat to homemade glazes, you don't have to miss out on this delicious food. For further information on navigating food choices on a ketogenic diet, Read more about the ketogenic diet here.

Conclusion

Incorporating ham into your keto diet is possible if you choose wisely. Avoid pre-sweetened or glazed hams, which have hidden sugars that can disrupt ketosis. Look for plain, uncured ham or prepare your own using sugar-free glazes. By becoming a diligent label reader, you can confidently enjoy ham as a versatile and delicious part of your low-carb lifestyle.

Frequently Asked Questions

Yes, plain, sliced deli ham is acceptable on a keto diet. Check the nutrition label to ensure no added sugars or high-carb fillers are present. Many traditional sliced hams contain 0-1g of carbs per serving, making them a great option.

No, traditional honey glazed hams are not keto-friendly. The glaze typically contains significant amounts of honey, brown sugar, or other sweeteners, adding a substantial number of carbohydrates. You can make a keto-friendly glazed ham at home using sugar substitutes.

The main difference is the preservatives used. Cured ham often uses sodium nitrates and nitrites, sometimes including added sugars for flavor. Uncured ham uses natural preservatives, like celery powder and sea salt, and often contains no added sugar, making it a safer keto choice.

You can make a keto-friendly glaze by combining ingredients like Dijon mustard, a brown sugar substitute (like monk fruit), apple cider vinegar, butter, and spices such as cloves and cinnamon. Heat the mixture until smooth before applying it to the ham.

A serving of plain, unsweetened ham can have as little as 1 gram of carbohydrates, sometimes even less. Check the label for the exact macronutrient count, as it can vary slightly between brands.

Ham itself is low in carbs and high in protein, but if heavily processed or contains hidden sugars, it can contribute to weight gain by disrupting ketosis. Ham is also high in sodium, so moderation is key for overall health.

Several brands offer keto-friendly ham. Look for brands that clearly label products as 'No Sugar Added' or 'Uncured.' Examples include Boar's Head 'Remarkably Sugar Free' products and Jones Dairy Farm 'No Sugar Uncured Ham.'

Yes, plain ham is an excellent addition to a keto breakfast. You can dice it and add it to a cheesy egg casserole, use it in a low-carb quiche, or pair it with eggs and avocado for a satisfying start to your day.