Quick Answer
Sliced ham contains a small amount of carbohydrates. A 3-ounce serving of sliced ham typically has around 1 gram of carbohydrates. The majority of the carbohydrates in ham come from natural sugars. Cured and processed ham may also contain added sugars, which increases the carb content slightly. Overall, sliced ham can be considered a low-carb food when eaten in moderation.
How Many Carbs Are in Sliced Ham?
The amount of carbohydrates in sliced ham can vary depending on the specific type and brand. But most sliced ham contains about 1-3 grams of carbs per serving.
Here are some approximate carb counts for 3-ounce servings of different types of sliced ham:
| Type of Ham | Carbs (grams) |
|---|---|
| Fresh ham | 1 gram |
| Cooked ham | 1-2 grams |
| Black forest ham | 1-2 grams |
| Honey ham | 2-3 grams |
| Ham with natural juices | 1-2 grams |
As you can see, even glazed or honey hams are still relatively low in carbohydrates, containing just 2-3 grams per serving.
So a few slices of ham on a sandwich or with eggs contains only a minimal amount of carbs.
Why Does Ham Contain Carbs?
The small amount of carbohydrates found in ham come primarily from:
– Natural sugars like glucose and glycogen – All meats contain some naturally-occurring sugars. The glycogen in muscle converts to glucose post-slaughter.
– Added sugars – Products like honey ham and sweet glazed ham have additional sugars in the glaze or cure.
– Curing agents – Ingredients like brown sugar or dextrose may be used in curing and processing ham.
Even though ham is a meat product, it’s normal for it to contain trace amounts of carbohydrates. However, the amount is low enough that ham can be included in low-carb diets like keto.
Is Cured Ham Higher in Carbs?
There is a common misconception that cured ham is higher in carbohydrates than fresh pork. However, this is not always the case.
Cured ham refers to ham that has been preserved and flavored using a curing process. This includes:
– Wet-cured ham – Cured with saltwater brine
– Dry-cured ham – Rubbed with dry salt mix
– Smoked ham – Smoked after curing
– Aged ham – Aged for months or years to intensify flavor
The curing agents can include sugars like honey, molasses, dextrose or maple syrup. But the quantity used is generally small and adds minimal carbs.
According to USDA data, a 3-ounce serving of cooked cured ham contains about 1.6 grams of carbs. That’s not much more than fresh lean pork, which has around 1 gram of carbs.
So in general, cured ham does not have significantly more carbs than fresh ham or pork. With less than 2 grams per serving, cured ham can still be considered a low-carb food.
What About Processed Ham?
Ham that is processed and packaged can sometimes be higher in carbohydrates. This is because processing allows for the addition of more ingredients like sweeteners, preservatives, and binders.
For example, ham that is chopped and formed into a deli loaf will need added binders to hold the meat together. These binders can include fillers like wheat, soy flour, or potato starch, which boosts the carb count.
Likewise, the curing solution for processed ham may contain more sugars and starches to enhance flavor and texture. So processed ham and ham products may contain 2-4 grams of carbs or more per serving.
To get the most minimally processed ham with the lowest carbs, choose whole sliced ham rather than deli slices, ham steaks, or glazed ham rolls. Or read labels carefully and compare brands when buying processed ham products.
Does Lean Ham Have Less Carbs Than Fatty Ham?
Contrary to what some people believe, leaner ham does not necessarily have fewer carbs than fattier ham.
Ham contains a small amount of carbohydrates from the natural sugars in the meat itself. The fat content – whether higher or lower – does not directly impact the carb count.
For instance, a 3 oz serving of sliced lean ham with around 4g fat contains about 1.5g carbs. The same amount of regular sliced ham with 9g fat also has 1.5g carbs. The extra fat does not increase the carbohydrate content.
However, when looking for lowest carb ham, leaner is often a better choice. This is because ham labeled as “lean” often means less added ingredients and minimally processed. Heavier, fattier ham is more likely to be processed with extra fillers and sugars.
A solid option is thinly sliced lean ham from the deli, which provides portion control of both fat and carbs. Choose top round ham or boneless ham and avoid added honey glazes or sugars.
So focus more on finding minimally processed, additive-free ham with an ingredients list you can understand. The fat content itself has little effect on carbohydrates.
What About Other Parts of the Pig?
In addition to ham, other cuts and products from pigs are also generally low carb:
| Pork Product | Carbs per 3 oz Serving |
|---|---|
| Fresh pork loin | 0 grams |
| Pork chops | 0 grams |
| Pork tenderloin | 0 grams |
| Bacon | 0 grams |
| Fresh sausage | Around 1 gram |
Fresh cuts of pork are zero carb. Bacon and sausage have minimal carbs from natural sugars in the meat. So feel free to enjoy these pork products on a low carb or keto diet.
Cured meats like salami, pepperoni and prosciutto are also very low carb. But check labels, since sugar content can vary significantly among brands.
As long as you read nutrition facts and ingredients, most unbreaded pork products can be part of a low-carb way of eating.
Should You Avoid Ham on Keto?
Ham can absolutely be included in a keto diet. The keto diet limits carbs to only about 5% of total daily calories.
This equates to 25-50 grams of carbs per day for most people. A few slices of ham contain well under 10 grams carbs total, so it fits easily into a keto eating plan.
In fact, ham is a keto-friendly choice recommended by health experts. It provides good fats, protein, vitamins and minerals. Enjoy ham at breakfast, lunch, dinner or snacks to add flavor and variety.
Some other great ways to eat ham on keto include:
– Ham and cheese roll-ups
– Ham salad lettuce wraps
– Broccoli ham casserole
– Zucchini pizza bites with ham and cheese
When buying ham for keto, go for dry-cured ham, boneless ham and lean lunchmeat ham to keep carbs minimal. Sliced ham and ham steak are both good choices.
What About Sodium in Ham?
One potential downside of ham is that it tends to be very high in sodium. A 3-ounce serving of sliced ham provides between 400-1200 mg sodium, depending on variety.
The recommended daily sodium limit for good health is 1500-2300 mg per day. So just one slice of deli ham can provide up to half of the recommended daily upper limit!
Higher sodium intake is linked with increased risk of high blood pressure and fluid retention. So it’s smart to monitor your portions when eating salty ham.
To reduce sodium, opt for lower-sodium ham (under 600 mg per serving) and limit portion sizes to 1-2 ounces. Also, drink plenty of water to flush out excess sodium.
Some other ways to decrease sodium from ham include:
– Rinsing canned ham before eating
– Soaking salted dry-cured ham before cooking
– Enjoying ham alongside low-sodium foods
If you have heart issues, diabetes, or high blood pressure, be especially cautious with sodium-rich meats like ham. Focus on fresh, unprocessed ham and small portions.
Low Sodium Substitutes for Ham
If you need to restrict sodium, there are some good low-sodium alternatives you can use instead of ham:
– Turkey breast
– Chicken breast
– Tuna
– Salmon
– Lean roast beef
– Seitan or soy-based ham substitute
These options are all versatile protein sources that can stand in for ham in recipes, sandwiches, and more. Prioritize fresh or low-sodium packaged varieties.
You can also replace salty cured ham with prosciutto or dry-cured turkey breast. While processed, these are made without added nitrates or phosphates and have lower sodium than wet-cured ham.
Does Ham Have Any Health Benefits?
Despite being high in sodium, ham does have some positive nutritional attributes. Here are a few of the health benefits associated with eating ham:
– High-quality protein for muscle maintenance – Ham is a complete protein containing all 9 essential amino acids required for good health. The protein supports muscle growth and maintenance.
– Important vitamins and minerals – Ham provides a variety of micronutrients like niacin, zinc, potassium, selenium, choline, and phosphorus. These support immune function, DNA synthesis, nerve signaling, and metabolism.
– Anti-inflammatory potential – Some research indicates compounds like carnosine in ham may have anti-inflammatory effects in the body. This could benefit conditions like heart disease and arthritis.
– Low carb – As discussed throughout this article, ham is very low in carbohydrates, making it good for low-carb, keto, and diabetic diets.
– Versatile ingredient – Ham’s savory umami flavor allows it to be used in many dishes, increasing diet enjoyment.
So while ham is high in sodium, it does offer valuable nutrition – especially high-quality protein. Eaten in moderation as part of an overall healthy diet, it can be included as part of a nutritious eating pattern.
The Bottom Line
Ham contains only a minimal amount of carbohydrates – generally 1-2 grams per 3-ounce serving. The carbs in ham come from natural sugars and any added sugars or starches used in processing.
For lowest carb options, choose whole, uncured ham like fresh ham or pork leg. Avoid highly processed ham products with more additives. But even for cured and deli ham, the carb counts remain low at under 3 grams per serving.
Ham can be enjoyed as part of a low-carb, keto or diabetic diet when consumed in moderate portions. To limit sodium, go for lower-sodium ham and balance it with non-processed foods.
Overall, sliced ham can be considered a low-carb food. While it may not be zero carb like a steak or chicken breast, the small amounts of carbohydrates in ham make it easy to incorporate into reduced-carb eating patterns. Moderation is key for controlling both carbs and sodium.
