KETO VERDICTMODERATE
Ham can be keto-friendly in moderation. Typical no-sugar-added ham has ~1.5–2.5g net carbs per 100g, but many products add sugar. Choose minimally processed, no-glaze options and watch sodium.
Is Ham Keto?
Pork
Ham can be keto-friendly in moderation. Typical no-sugar-added ham has ~1.5–2.5g net carbs per 100g, but many products add sugar. Choose minimally processed, no-glaze options and watch sodium.
- Net carbs (100g)1.5g
- Protein (100g)18g
- Fat (100g)5g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
1.5g
Total Carbs
1.5g
Fiber
0g
Protein
18g
Fat
5g
Calories
137
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Low net carbs (~1.5–2.5g/100g) when no-sugar-added
- High protein (≈18g/100g) supports satiety and muscle maintenance
- Convenient ready-to-eat option for quick meals
- Moderate fat that can be paired with keto sauces to hit macros
- Budget-friendly protein compared to many fresh cuts
- Versatile across breakfast, salads, and mains
HEALTH BENEFITS
- Provides complete protein with essential amino acids
- Source of B vitamins (esp. B12) for energy and nerve health
- Contains selenium and zinc for immune function
- Phosphorus supports bone health and energy production
- Iron contributes to healthy oxygen transport
- Can improve adherence by offering a quick protein choice
PREPARATION SUGGESTIONS
HAM AND CHEESE OMELET
Dice ham and fold into eggs with cheddar; cook in butter for a protein-packed breakfast.
BAKED HAM STEAKS
Brush with spicy-brown-mustard and herbs; bake at 375°F (190°C) for 15–20 minutes.
HAM LETTUCE WRAPS
Roll ham with cream cheese and pickles in romaine-lettuce leaves for a fast lunch.
HAM FRIED “RICE”
Stir-fry diced ham with cauliflower-rice, egg, and soy-sauce-low-sodium.
CREAMY HAM & MUSHROOM
Sauté mushrooms, add ham and heavy-cream; serve over zucchini-noodles.