Use in Moderation
Ham (Deli)
1.40g net carbs per 2 slices
Two slices land at just 1.4 g net carbs with 9.5 g protein, so the macros themselves are friendly. The reason to limit it is the curing process, since many deli hams carry added sugars and sodium, so check the label and keep portions in check.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 7% of your 20g daily budget.
Plan the rest of your day
Good to Know
Honey-glazed and brown-sugar varieties can push the carb count noticeably higher than the plain numbers here, so those flavored versions are the ones to skip. Boar's Head and Applegate both offer uncured options with no added sugar, which keeps you closer to that 1.4 g per two slices. Folded into an omelet or wrapped around a pickle, this works well as a quick 9.5 g protein bump without much fuss.
Is Ham (Deli) Keto? The Full Answer
Ham contains 1.40g net carbs per 2 slices (2.10g total carbs minus 0.70g fiber). Two slices land at just 1.4 g net carbs with 9.5 g protein, so the macros themselves are friendly. The reason to limit it is the curing process, since many deli hams carry added sugars and sodium, so check the label and keep portions in check.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 7% of a 20g daily carb limit. Track your portions carefully and account for other carbs in your meals.
Better Keto Swaps
Want something with fewer hidden sugars? Try a few easy swaps. Roasted deli turkey breast (the plain, unglazed kind) runs close to 0.5 g net carbs for a similar 2-slice serving, and it skips the honey or maple glaze that pushes ham's carbs up. Sliced rotisserie chicken is another solid pick at roughly 0 g net carbs, plus you control the seasoning yourself. If you want that salty, savory bite, prosciutto works well at about 0.3 g net carbs per ounce, since it's just pork and salt cured slowly with nothing added. All three keep the protein high while trimming the sugar that makes standard deli ham one to watch.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.