Can You Eat Honey Baked Ham on Keto? Carbs and Better Alternatives

Can You Eat Honey Baked Ham on a Low-Carb or Keto Diet?

Honey baked ham is a delicious and flavorful pre-cooked ham that is brushed with a sweet glaze. However, the honey glaze used to coat this popular holiday ham contains sugar, which can make it higher in carbohydrates. For those following lower-carb diets like the keto diet, enjoying honey baked ham likely needs to be limited.

In this article, we’ll take a closer look at the carb count of honey baked ham, whether it can fit into a keto diet, and 15 better low-carb alternatives to enjoy instead.

Carb and Calorie Count of Honey Baked Ham

The carb count of honey baked ham can vary greatly depending on the brand, specific recipe, and portion size. Here are some general nutrition facts:

• A 3-oz serving of honey baked ham contains around 15-20 grams of carbs.
• Up to 14 grams per serving come from sugar in the glaze.
• There are also around 130-150 calories in a 3-oz portion.
• So a 6-oz serving would contain 30-40 grams of carbs and 260-300 calories.

As you can see, even a small portion of honey baked ham contains a substantial amount of carbs, mainly from the sugar content. This makes it very difficult to fit into a keto diet.

Is Honey Baked Ham Keto Friendly?

The classic keto diet recommends limiting net carbs to only 20-50 grams per day. With 15-20 grams of carbs in just a 3-oz portion alone, honey baked ham can quickly use up the day’s carb allowance.

Unless you plan to eat very small, occasional portions of 1-2 oz, most followers of the keto diet try to avoid products like honey baked ham. There are simply too many carbs and sugars that can easily kick you out of ketosis.

Healthier Low-Carb Alternatives to Honey Baked Ham

If you want to stick to a low-carb eating plan, there are many delicious alternatives to honey baked ham that you can enjoy instead. Here are just some of the possibilities:

1. Uncoated Baked Ham

Choosing an unglazed, baked ham eliminates the carbs and sugar from the honey glaze. A 3-oz serving only contains around 1-2 grams of carbs. Opt for a spiral cut ham for even easier portioning.

2. Smoked Ham

Smoked ham that is not coated with any glaze or sauce is another great option at only 1 gram of carbs per 3-oz serving. Plus, it has tons of flavor from the smoking process.

3. Prosciutto

This popular Italian cured ham contains zero carbs. While the taste is quite salty, wrapping prosciutto around cheese, nuts, or vegetables can make for a delicious low-carb appetizer.

4. Turkey

Oven roasted turkey breast is a versatile and fresh alternative to ham with zero carbs. Enjoy it sliced in sandwiches, salads, wraps, or casseroles.

5. Chicken

Chicken breast or thigh meat can also replace ham in many dishes. Get creative with seasonings or prepare it smoked or oven roasted for more flavor.

6. Tofu

For plant-based options, marinated and baked tofu makes a great sandwich or salad filling at only 2 grams of carbs per 3-oz serving. It takes on flavors nicely.

7. Tempeh

Fermented soybean tempeh can be baked or pan-fried until crispy for a delicious plant-based ham substitute. An ounce serving has about 1 gram of carbs.

8. Hearts of Palm

The tender interior of the hearts of palm plant can be sliced thin or shredded to mimic flaky ham. Rich in vitamins and minerals, a 1⁄2 cup serving has 5 grams of carbs.

9. Eggplant

When baked until soft, eggplant takes on a texture similar to ham while soaking up any flavors you add. A 1-cup serving has around 5 grams of net carbs.

10. Zucchini

Spiralizing zucchini into “zoodles” gives you a perfect pasta or noodle substitute, or slice lengthwise and bake for an easy ham replacement.

11. Mushrooms

Meaty portobello mushroom caps grilled or baked make amazingly flavorful “burgers” and sandwiches minus the carbs and fat of ham.

12. Tuna

Canned tuna is a handy zero carb option that you can use on salads, in lettuce wraps, mixed into egg salad, or eaten as-is for a quick protein boost.

13. Salami

Dry cured salami makes an easy roll-up with cheese slices for a fast low-carb snack. Two ounces contains around 1 gram of carbohydrates.

14. Beef Jerky

When you want something salty and savory, beef jerky makes a great high-protein, low-carb replacement for ham at only 1 gram of carbs per ounce.

15. Bacon

From bacon bits on salads to wraps and sandwiches, crispy cooked bacon can mimic the smoky, salty flavor of ham in any dish.

Tips for Following a Keto Diet

If you’re starting a keto or very low-carb diet, keep these tips in mind:

• Read labels carefully - Watch out for added sugars and fillers that can hide extra carbs.
• Plan meals and snacks ahead - Having low-carb options on hand helps avoid temptation.
• Drink lots of water - Staying hydrated is key to feeling satisfied and beating cravings.
• Choose healthy fats - Focus on heart-healthy unsaturated fats from sources like olive oil, avocado, nuts and seeds.
• Increase exercise - Being active helps your body become efficient at burning fat for fuel through ketosis.
• Get enough electrolytes - Supplement sodium, magnesium and potassium to prevent “keto flu.”
• Add in low-carb veggies - Non-starchy veggies give you important nutrients plus fiber.

Making Progress on Keto

Sticking to a very low-carb keto diet takes dedication, especially around tempting holiday foods like honey baked ham. But with the right low-carb swaps, you can still create satisfying, delicious meals and stay on track with your health goals.

Focus on eating a variety of whole, unprocessed foods that fit your macros and remember to be patient. Gradually increasing your physical activity also helps ensure success on your keto journey.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.