The need for low sodium options
In today’s health-conscious world, many people are looking to reduce their sodium intake. High sodium levels are linked to high blood pressure, heart disease and stroke. Health organizations like the American Heart Association recommend limiting sodium to less than 2,300 milligrams per day. For some people, like those with high blood pressure, the recommendation is even lower – 1,500 mg per day. This can be challenging when so many processed and prepared foods are high in sodium. Finding lower sodium options for favorite foods like ham can make it easier to meet sodium goals.
Why is ham high in sodium?
Ham contains a naturally high level of sodium. Pork is about 70 mg of sodium per 100g. Additionally, traditional wet-cured ham is cured with salt during processing. This salty curing process is what gives ham its distinctive flavor, aroma and texture. The curing process draws moisture out of the meat, concentrating the flavors. Wet-cured ham is rubbed with large amounts of salt, plus sodium nitrite. Dry-cured hams are coated in salt and hung to air dry. These methods result in hams that contain between 800-1200 mg of sodium per 100g. So a 6 oz serving of deli ham can contain over 1000 mg sodium. For someone limiting their daily sodium intake, just one ham sandwich could exceed the recommended amount.
Low sodium ham options
The good news is that there are some low sodium ham options available. Here are some ways ham producers make lower sodium versions:
Reduce added salt: Many major ham producers like Kraft, Oscar Mayer and Boar’s Head offer lower sodium ham options. They reduce the amount of sodium during curing to produce hams with 25-50% less sodium. For example, Oscar Mayer Oven Roasted Turkey Ham contains 800 mg per 100g compared to 1200 mg in their regular ham. These products still contain well over 500 mg sodium in a typical serving though.
Alternative curing: Some products use alternative curing methods. This involves curing the meat with ingredients like celery powder instead of sodium nitrite. A brand like Applegate Naturals uses a natural curing process with celery powder and sea salt to make organic uncured ham with 510 mg sodium per 100g.
No curing: Fresh pork can be cooked into an uncured ham-style product. Brands like Jones Dairy Farm use minimal ingredients like water, sea salt, maple sugar and natural smoke flavoring. Their lower sodium deli ham contains 240 mg per 100g. However, the taste, texture and appearance is different from cured ham.
Rinse before eating:Even a traditionally cured ham can have sodium lowered by rinsing before eating. Simply rinse slices under running water for at least 30 seconds on each side to remove some surface sodium. Shake off excess moisture before serving. Rinsing may reduce the sodium by as much as 23%, while still retaining the ham flavor.
Nutrition information
Here is how some popular low sodium ham options compare to regular deli ham in sodium content and other nutrients:
| Ham Brand and Type | Sodium mg (per 100g) | Calories | Fat | Protein |
|---|---|---|---|---|
| Oscar Mayer Oven Roasted Turkey Ham | 800 mg | 276 | 9.17g | 16g |
| Oscar Mayer Smoked Ham (regular) | 1200 mg | 257 | 8.59g | 15g |
| Boar’s Head Lower Sodium Ham | 910 mg | 231 | 7.97g | 13g |
| Boar’s Head Ham (regular) | 1190 mg | 231 | 8.66g | 13g |
| Applegate Naturals Uncured Ham | 510 mg | 210 | 9.5g | 10g |
| Jones Dairy Farm Uncured Ham | 240 mg | 170 | 7g | 8g |
Tips for reducing sodium in ham
Beyond choosing a lower sodium product, there are other tricks to reducing your sodium intake from ham:
- Order it shaved extra thin. More slices from the same amount of ham reduces sodium per serving.
- Avoid extra salty additions like olives, pickles and mustard.
- Flavor with spices instead of salt. Add pepper, herbs, hot sauce or spices.
- Reduce the ham’s prominence in a sandwich. Add extra veggies to balance it out.
- Skip the ham entirely half the time in favor of lower sodium proteins like roasted turkey or chicken.
- Rinse cooked ham, or soak in water before heating.
- Limit other sodium sources in the meal when eating ham.
Is low sodium ham healthy?
Lower sodium ham options can certainly be part of a healthy diet, especially in moderation. Some versions maintain decent protein levels, around 10g per serving. Many are still processed foods though, so they contain other additives like preservatives. Reading ingredient lists can help identify less processed options.
Uncured ham free from sodium nitrites or nitrates is considered safest. Nitrites help prevent bacterial growth, but have been linked to cancer. Minimal ingredient uncured ham offers all natural nutrition.
But any ham, even low sodium, should still be eaten in moderation as part of balanced diet. Other processed meats like bacon, lunchmeat and sausage should be limited as well. The American Institute for Cancer Research recommends no more than 18 oz a week of processed meats.
When choosing deli or sliced ham, turkey and chicken can be healthier lower sodium alternatives to provide protein. Extra veggies, avocados, hummus and nut butters also make great sandwich fillings.
Kid-friendly low sodium ham ideas
Here are some ideas for incorporating lower sodium ham into family meals:
- Have ham and egg breakfast sandwiches on whole grain toast, using reduced sodium ham.
- Stuff omelets with lean ham, veggies, and reduced-fat cheese.
- Add cubes of uncured ham to macaroni and cheese or rice dishes.
- Make mini ham quiches with egg, milk, diced ham and vegetables baked in a muffin tin.
- Use ham salad or rollups for school lunch sandwiches. Combine chopped ham, light mayo, diced celery and pickle relish.
- Make ham pinwheels by spreading uncured ham slices with cream cheese and spinach. Roll up and slice.
- Have ham kabobs as an appetizer or side. Skewer cubed ham and pineapple or other fruits.
- Use lean uncured ham slices in place of bacon on pizza, wraps or baked potatoes.
Moderating portions of lower sodium ham can allow kids to enjoy the familiar flavor, while still limiting overall sodium exposure. Combine it with plenty of fresh vegetables, fruits, whole grains and dairy for a balanced approach.
The bottom line
Ham lovers looking to reduce their sodium intake do have some lower sodium options available. Reading labels and comparing brands allows choosing products with 25-50% less sodium versus regular cured ham. Seeking out no nitrate/nitrite added uncured ham is ideal for minimal processing. Rinsing regular ham before eating can also help remove some surface sodium. When buying deli meats, turkey, chicken and roast beef also typically contain less sodium than ham. Overall, it’s important to keep portions of all processed meats small and balance them with other less processed, nutrient-rich foods as part of a healthy diet.