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Is Smoked Ham Keto Friendly?

Moderately Keto Friendly

Answer: Yes, smoked ham can be incorporated into a keto diet, but it should be consumed in moderation due to its high sodium content.

Given its nutritional profile, smoked ham can be a good source of protein while offering a low carb count, which aligns with the basic principles of a ketogenic diet:

  • Protein-rich: Smoked ham contains nearly 18g of protein per 100g serving, making it a valuable source of this essential nutrient on a keto diet.
  • Low in Carbohydrates: With only 7.27g of carbohydrates per 100g, smoked ham fits well within the low-carb requirement of a keto diet.
  • Minimal Sugar Content: Smoked ham has no sugar content, which is beneficial as sugar consumption is highly restrictive on a keto diet.
  • High Sodium Content: Despite its keto-friendly attributes, it’s important to note that smoked ham is high in sodium, with 900mg per 100g. Consuming large amounts could lead to exceeding the recommended daily intake.
  • Moderate Fat Content: While keto diets are high in fat, smoked ham provides a moderate amount, with 2.37g per 100g. This can help with achieving the right balance of fats necessary for ketosis.

In conclusion, smoked ham can be a part of a well-balanced keto diet if consumed mindfully and in moderation.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories122
  • % Daily Value *
  • Total Fat 2.37g 4%
    • Saturated Fat 0.87g 5%
  • Cholesterol 22mg 8%
  • Sodium 900mg 38%
  • Potassium 165mg 5%
  • Total Carbohydrate 7.27g 3%
    • Dietary Fiber 0g 0%
    • Sugars 0g
  • Protein 17.93g 36%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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