HoneyBaked Ham is proud that its Honey Baked Ham is the main dish at some of the most important family events. This is the perfect guide for you if you are on the keto diet or just want to know more about the carbs you will be eating during the holidays! We have the skinny on HoneyBaked Ham’s carb count and other information you will want to know! Check it out!
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The holidays are upon us, and for many that means indulging in a delicious honey baked ham. But if you’re following the ultra low-carb keto diet, you may be wondering – can I really enjoy this savory centerpiece while staying in ketosis?
With its sweet, glistening glaze and incredible aroma, honey baked ham seems to go against everything the keto diet stands for. However, with a few modifications and careful portioning, you may be able to work this iconic holiday dish into your keto meal plan.
In this article, we’ll explore whether honey baked ham can be part of a keto-friendly lifestyle, some potential pitfalls to be aware of, and tips to keep your carb count in check. Let’s dive in!
What is Honey Baked Ham?
Honey baked ham refers to ham that has been coated with some type of sweet glaze, often containing honey or brown sugar. This imparts a lovely caramelized flavor and golden brown exterior.
Honey baked hams are a popular pre-cooked entree, especially around the holidays. Many grocery stores and specialty chains like HoneyBaked Ham Company sell ready-to-eat hams that have already been spiral sliced for convenience.
The combination of tender, salty ham with a sweet, sticky glaze is undeniably delicious. But with all that added sugar, can it really align with keto principles?
Is Honey Baked Ham Keto-Friendly?
To determine if a food is keto-friendly, we have to look at the net carb count.
On the keto diet, it’s recommended to keep net carbs under 50 grams per day, with some stricter keto followers limiting to just 20 grams. To stay in ketosis, carbs must be tightly restricted.
A 3.5 ounce serving of honey baked ham contains about 7.3 grams of net carbs. While not outrageously high, a few slices can quickly add up to over 20 grams of carbs.
Ideally, you’ll want to consume the lowest carb options possible while doing keto. So in most cases plain ham or uncured ham would be better choices.
However, honey baked ham can potentially be incorporated into a keto lifestyle. You just have to be very mindful of portions and account for the carbs in your daily totals.
Potential Pitfalls of Honey Baked Ham on Keto
While an occasional small serving of honey baked ham on keto likely won’t kick you out of ketosis, there are some potential pitfalls to be aware of.
The Carbs Can Add Up Quickly
With over 7 grams of net carbs in just a few small slices, it’s easy to overdo it on the ham and unknowingly go way over your daily carb limit. Be very mindful of portion sizes.
It’s Typically Glazed With Sugar
Most honey baked hams are coated with sweet glazes made from sugar, honey, brown sugar, maple syrup, etc. These added sugars drive up the carb count significantly compared to unsweetened whole ham.
You May Be Tempted By the Sides
Holiday meals tend to be accompanied by higher carb sides like dinner rolls, sweet potatoes and cornbread that are off-limits on keto. The ham may lead to temptation for non-keto friendly pairings.
The Psychological Pull of Holiday Indulgence
During the holidays, there tends to be an instinct to splurge. Having a “cheat day” mentality around honey baked ham may lead to overconsumption of carbs.
Tips for Staying in Ketosis with Honey Baked Ham
If you want to enjoy your honey baked holiday ham without being kicked out of ketosis, here are some tips:
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Carefully weigh and measure your portion. 3.5 ounces or less is recommended.
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Opt for ham with a lower sugar glaze or find uncured ham.
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Eat it by itself, without additional high-carb foods.
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Pair it with keto-friendly sides like roasted Brussels sprouts instead of macaroni and cheese.
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Account for the carbs in your daily tracking app and adjust other meals accordingly.
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Consider having just a taste, and focusing on lower carb dishes you can fully enjoy.
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If consuming more than one small serving, use it as a “cheat meal” instead of overindulging all day long.
Keto Holiday Ham Alternatives
If honey baked ham isn’t the best fit for your keto goals, there are plenty of delicious lower-carb holiday ham options. Here are a few to consider:
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Bone-in smoked ham. The bone adds flavor, and skipping the sugary glaze keeps carbs down.
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Prosciutto-wrapped asparagus bundles. For an easy keto appetizer.
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Ham salad lettuce wraps. Mix ham with keto-approved mayo and mustard for a portable snack.
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Omelets or crustless quiche with ham and veggies. Make mini personal-sized egg bakes for breakfast.
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Cubes of ham in green bean casserole. Use reduced sugar mushroom soup and skip the fried onions.
With a little creativity, you can capture the delicious flavors of holiday ham in a more keto diet-friendly fashion. Don’t deprive yourself – just find swaps that allow you to participate without sabotaging your goals.
The Verdict on Honey Baked Ham and Keto
At the end of the day, incorporating honey baked ham into a keto lifestyle takes commitment and planning. While not expressly forbidden, the high sugar glaze and temptation of overindulging make it a less than ideal choice.
If you do choose to partake in moderation, be diligent about weighing portions, counting carbs, and selecting lower-sugar varieties. And round out your plate with plenty of green veggies, healthy fats and other keto-friendly foods.
This way, you can still enjoy the cozy, nostalgic flavor of honey baked ham during the holidays without getting knocked out of ketosis. By being mindful and making room for it in your daily carb tally, you can have your ham and eat keto too!
Here’s the KETO scoop and carb count for HoneyBaked Ham!
KETO GUIDE & CARB COUNT
- Boneless Ham: 5
- Bone-In Ham: 7
- Roasted Turkey Breast: 9
- Smoked Turkey Breast: 11
- Hickory Smoked Bacon: 0
- Pepper Bacon: 0
- Sweet Glaze Bacon: 1
- Whole Roasted Turkey: 1
- Whole Smoked Turkey: 1
- Whole Cajun-Style Turkey: 3
- Boneless Ham: 5
- Pot Roast: 5
- Bone-In Ham: 7
- Roasted Turkey Breast: 9
- Barbecue Pork Ribs: 10
- Smoked Turkey Breast: 11
- BBQ Pork Roast: 16
- King’s Hawaiian Original Hawaiian Sweet Rolls: 16
- White Mountain Dinner Roll: 17
- Mini Twist Roll: 19
- Wheat Dinner Toll: 19
- Croissant: 25
- Cinnamon Rolls: 26
- Orange Rolls: 27
- Baker’s Roll: 37
- Ciabatta: 38
- Sliced Multigrain: 54
- Turkey Gravy: 3
- Hatch Chili Jalapeno Spread: 6
- Red Pepper Jelly: 9
- Chicken Salad: 11
- Farm House Berry Preserves: 12
- Cranberry Chutney: 13
- Blueberry Preserves: 14
- Ham Salad: 16
- White Bean Ham Bone Soup Mix: 31
- Ham Bone Mixed Bean Soup Mixed: 32
- Split Pea Ham Bone Soup Mix: 33
- Northeast Baked Beans: 43
- Chicken Salad Sandwich: 38
- Ham Classic: 45
- Roasted Turkey Classic: 60
- Smoked Turkey Classic: 62
- Roasted Tomato and Cheddar: 69
- Ham Salad Sandwich: 72
- BBQ Smoked Stacker: 63
- Turkey Bacon Ranch: 73
- Tavern Club: 76
- The HoneyBaked: 89
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- 8 oz Roasted Turkey Noodle Soup: 15
- 12 oz Roasted Turkey Noodle Soup: 22
- 8 oz Signature Ham and Bean Soup: 27
- 12 oz Signature Ham and Bean Soup: 41
- Garden Salad – Half: 3
- Garden Salad – Full: 6
- Chef Salad – Half: 10
- Veggie Cobb – Half: 16
- Chef Salad – Full: 18
- Cobb Salad – Half: 19
- Veggie Cobb – Full: 31
- Cobb Salad – Full: 37
- Duke’s Mayonnaise: 0
- Three Pepper Mayonnaise: <1
- Dijon Mustard: <1
- Horseradish Sauce: 1
- Duke’s Buttermilk Ranch: 2
- HoneyBaked Sharp & Creamy Mustard: 2
- Hickory Honey Mustard: 4
- Hatch Chili Jalapeno Spread: 6
- Duke’s Dijon Honey Mustard Dressing: 7
- BBQ Sauce: 13
- Cranberry Chutney: 13
- Bacon & Cheddar Croissant: 28
- Bacon, Egg, & Cheddar Croissant: 28
- Thin Sliced Ham, Egg, & Cheddar Croissant: 30
- Ham, Egg, & Cheddar Croissant: 31
- Thin Sliced Ham & Cheddar Croissant: 31
- Turkey, Egg, & Cheddar Croissant: 31
- Ham, Bacon, Egg, & Cheddar Croissant: 32
- Ham & Cheddar Croissant: 33
- Ham, Bacon & Cheddar: 34
- Turkey & Cheddar Croissant: 34
- NY Style Cheesecake: 15
- Vanilla Cheesecake: 23
- Strawberry Cheesecake: 26
- Blueberry Coffee Cake: 29
- Cinnamon Walnut Coffee Cake: 29
- Hot Fudge Cheesecake: 29
- Triple Chocolate Cake: 31
- Chocolate Rum Cake: 32
- Rum Cake Sampler: 32
- Coconut Rum Cake: 33
- Vanilla Rum Cake: 35
- Cinnamon Pecan Streusel Rum Cake: 36
- Macadamia White and Chocolate Chunk Cookie: 36
- Chocolate Chip Chunk Cookie: 37
- Double Chocolate Caramel Cookie: 37
- Heath Crunch Cookie: 37
- Oatmeal Raisin Nut Cookie: 38
- Sugar Cookie: 38
- White Chocolate Macadamia Nut Cookie: 38
- Chocolate Chunk Cookie: 39
- Chocolate Chip Cookie: 40
- Coconut Cake: 40
- Oatmeal Raisin Cookie: 42
- Pumpkin Pie: 42
- Red Velvet Cake: 42
- Snickerdoodle: 43
- Carrot Cake: 44
- Fudge Brownie with Chocolate Chips: 44
- Sweet Potato Crunch: 47
- White Chocolate HBH Spice Cookie: 53
- Pecan Pie: 69
If you like HoneyBaked Ham, this is the perfect guide for you! This holiday season, think about putting a Honey Baked Ham on its place.
Don’t forget to check out ourUltimate KETO Restaurant Guide – With Carbs list. Including:
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If you prefer cooking at home, check out ourKETO shopping guides including:
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Why is Honey Baked Ham Worth It?
FAQ
Can you eat baked ham on a keto diet?
How many carbs are in Honey Baked Ham?
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Calories
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Total Carbohydrates (g)
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Calories Sort by Calories
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Total Carbohydrates (g)Sort by Total Carbohydrates (grams)
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Signature Meats
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Bone-In Ham[more info]
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160
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4
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Boneless Ham[more info]
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120
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5
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What kind of ham is keto-friendly?
Is honey ham high in carbs?
Are hams keto friendly?
There are not that many carbs in ham, and very little of it comes from sugars. We advise you to keep an eye out for honey ham varieties, which have more carbs. Higher fat content in ham makes it good for the keto diet as it has a great balance of low carb and high fat to qualify. What are ham varieties, and which are Keto friendly?
Is honey baked ham gluten free?
Yes, all the products from that brand, such as the hams, turkey breasts and whole turkeys are gluten-free. Always check the gluten-free logo in the products you choose.
Are cured hams keto?
Uncured is preferred as it’s lower in carbs. Cured hams have some sugar already added, so would be more of a dirty keto option, but are still only around 2g carbs per serving, so not terrible. Wholesome Yum Keto Maple Syrup – This has all the classic maple flavors, without the sugar and carbs, but you’d never know!
Are glazed hams keto?
Traditional glazed hams have 15-20 grams net carbs per serving — much to high for a keto diet! Because we’re using keto maple syrup in this sugar-free ham glaze recipe, each serving has just 3.2 grams net carbs, making it a great keto option. Store: Keep leftovers in the refrigerator for 3-4 days.