Is ham keto friendly? – Calories, Nutrition and Keto Recipes
Is ham Keto-Friendly?
Yes, ham is generally considered to be keto-friendly. It is a low-carb food as most of its calories come from protein and fats, which are the primary nutrients in a ketogenic diet. However, be sure to choose ham that has no added sugar and is as minimally processed as possible, as processed meats can often have hidden carbs.
Nutritional Facts About ham
Among the vital nutrients found in ham, it is rich in protein and provides a substantial amount of Vitamin C, and some B vitamins, including B6, B12, and niacin. It’s also a good source of minerals like zinc and phosphorus. However, it can be high in sodium, so moderation is advised.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 123 kcal | 35 kcal |
| Carbs | 0.6g | 0.1g |
| Sugar | 0g | 0g |
| Protein | 17g | 5g |
| Fat | 4.5g | 1.3g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
A slice of ham, on average, will weigh about 1 ounce (28 grams). However, the weight of a full ham can vary greatly, ranging from 3 to 12 pounds or more, depending on the cut and type of ham.
Additional Information About ham
Ham, being a processed meat, is generally high in sodium. Excessive sodium can lead to high blood pressure and other cardiovascular issues, so it’s best consumed in moderation. However, ham can also contribute towards your daily iron intake, and it’s an excellent source of selenium, which supports your immune system and thyroid function.
Other Foods To Match With
Ham pairs well with a variety of keto-friendly foods. It can be added to omelettes or scrambled eggs for a high-protein breakfast. For lunch or dinner, you can pair it with leafy green salads, cooked vegetables, or use it as a stuffing in low-carb wraps. Its rich, savory flavor also makes it an excellent addition to cheese platters, alongside olives, pickles, and other low-carb snacks. The high protein content in ham helps keep you satiated, while the variety of pairings can add extra vitamins and minerals to your diet.
8 Famous Keto-Friendly Dishes To Try
1. Keto Ham and Cheese Quiche
The Keto Ham and Cheese Quiche uses a healthy handful of diced ham, mixed with a delicious blend of cheeses. This low-carb, high-fat dish is keto-friendly, providing a nutrient-rich meal packed with protein. The dietary fiber in the vegetables and protein from the ham keep you feeling full for longer.
2. Keto Ham and Cauliflower Soup
A warming bowl of Keto Ham and Cauliflower Soup is perfect on colder days. This deliciously hearty dish replaces starchy potatoes with nutrient-dense cauliflower and is rich in proteins due to the generous ham adds. It’s a delightful, nutritious dish that compliments the keto diet wonderfully.
3. Keto Ham Roll-Ups
Ham Roll-Ups are scrumptious and adaptable keto-friendly snacks. The ham provides flavor and protein, while cream cheese, avocados, and any low-carb vegetables add creaminess, healthy fats, and nutrients, maintaining the balance required in a keto diet.
4. Keto Ham and Egg Breakfast Cups
This recipe utilizes ham as a lining for a muffin tin, cooked with an egg in the center, making it high protein and low carb. Keto Ham and Egg Breakfast Cups are simple to make, delicious, and include healthy greens like spinach for added nutrition.
5. Keto Ham and Asparagus Salad
The Keto Ham and Asparagus Salad is a nutritious and quick lunch or dinner option. The asparagus provides antioxidants, vitamins, and fiber, and when combined with ham for protein and other keto-friendly vegetables and dressings, it provides a balanced meal for the keto diet.
6. Keto Creamy Ham and Broccoli Casserole
This Keto Creamy Ham and Broccoli Casserole is a comfort food classic with a keto twist. With high-protein ham, nutrient-loaded broccoli, and a rich keto compliant creamy sauce, it offers perfect nutritional values for those maintaining a keto diet.
7. Keto Ham and Cheese Breakfast Pockets
Made with a low-carb dough and filled with ham and cheese, these Keto Breakfast Pockets are an excellent grab-and-go keto-friendly breakfast solution. The ham provides the protein while the cheese adds fat value, aligning with the keto macros.
8. Keto Cordon Bleu
Our version of Keto Cordon Bleu involves rolled up ham and cheese nestled inside a juicy chicken breast. Covered in a deliciously creamy sauce, this dish is high in proteins and fats, low in carbs making it an indulgent but guilt-free dinner choice on a keto diet.
Frequently Asked Questions about ham and Keto
Is ham considered keto-friendly?
Yes, ham is generally considered keto-friendly. On the ketogenic diet, your main goal is to limit your carbohydrate intake to only about 5-10% of your daily calories. That means foods high in fats and moderate in protein, like ham, can be a good choice. However, you should stay away from processed hams that are often glazed with brown sugar or honey, as these could contain hidden carbs.
What are the nutritional values of ham?
A 3-ounce serving of lean, cured ham typically contains around 130-140 calories, 5-6g of total fat, 1.5-2g of saturated fat, 700-750mg of sodium, 1-2g of carbohydrates, and 17-19g of protein. Keep in mind that the nutritional values could change depending on how the ham is prepared. If you’re on a keto diet, focus on unsweetened and low-sodium options to ensure you’re staying within your nutrition goals.
How does the sugar in ham affect ketosis?
Ham generally doesn’t contain a significant amount of sugar — usually only about 1-2g per 3-ounce serving. However, be cautious of glazed or sweetened hams, as they may contain much more sugar. Consuming too much sugar could kick you out of the state of ketosis, the metabolic state where your body burns fat for fuel instead of carbohydrates.
What types of ham should I avoid on the Keto diet?
While many forms of ham are keto-friendly, there are certain types you should avoid. Honey ham, for example, is often made with honey and brown sugar — ingredients that are not keto-friendly. Also, avoid processed ham products like ham sandwiches from fast-food restaurants or pre-packaged ham sandwiches, as these often contain added sugar and other high-carb ingredients.
Are there any keto-friendly ham recipes?
Absolutely! There are many delicious and easy-to-make keto-friendly ham recipes. One idea is to create a stir fry using ham, a variety of vegetables like bell peppers, zucchini and snap peas, and season to taste. Another option is a classic ham and egg breakfast. Remember, the key is to minimize high-carb ingredients and focus on high-fat and moderate-protein foods. Ensure to use sugar-free seasonings and sauces, and enjoy ham as part of a varied and balanced keto diet.
Recommended Articles About Keto
1. Is miso soup keto-friendly?
2. Is olive oil keto-friendly?
3. Is pumpkin keto-friendly?
