7 ways to fix salty ham, according to professional chefs

Ham makes for a tasty main dish — whether it’s a holiday treat or a quick weeknight meal — except when its flavor is giving you more salt lick than sandwich.

“The reason ham is so prone to being salty is that ham is cured with large amounts of salt,” says cookbook author and Food Network TV personality David Rose. Cured meats are processed meat products that involve salt-based brine and often sodium nitrate to enhance flavor and color.

Three ounces of sliced ham contain 876 milligrams (mg) of sodium, which is nearly 40 percent of the daily recommended amount. On the pro side for weight loss, however, it also contains roughly 100 calories, 17 grams (g) of protein, and only 3 g of fat.

Aside from fresh ham (aka uncooked and uncured), all ham is salty. While you can’t get rid of the inherently salty taste of ham, three chefs share their top strategies to help mask the saltiness.

Choose a Higher-Quality Ham

A cheaper ham will tend to be saltier, Burke says, because producers may use more salt to speed up the preservation process.

“Stick to the higher-end, more expensive ones” if you’re looking to avoid salt, he recommends.

If spending more on your grocery bill isn’t doable, read the nutrition labels at the store to find options that are labeled as lower sodium.

Soak Ham in Water

One of the easiest ways to cut down on saltiness is to soak the ham in water before cooking. “Soak the ham in water overnight [in the refrigerator],” Rose says. You can even soak it for up to 48 hours. “The longer it soaks, the more salt is eliminated,” he adds.

After soaking, discard the water and pat the ham dry before cooking. “The ham will be significantly less salty,” Rose says.

Award-winning chef and restaurateur David Burke prefers another water-based approach: poaching. To do this:

1. Cut the ham into two pieces to create more surface area.
2. Simmer it in water for about 30 minutes.
3. Remove the ham from the liquid.
4. Rinse it under cold water.
5. Pat it dry before cooking.

Skip the Salty Drippings

As the ham cooks, salty drippings collect at the bottom of the pan. Resist the temptation to baste with this liquid. “If you baste with the drippings, you’re adding salt back onto the ham,” says Burke.

If your ham is sitting in the drippings and not elevated on a wire rack, you might want to use your baster to remove the liquid from the pan entirely.

“Removing the pan drippings does reduce the saltiness of the ham because you’re eliminating the salty juices and fat from the cured ham,” Rose says.

Add a Sweet Glaze

“Anything sweet is going to counteract and balance the salt,” Burke says. Here’s how to add a sweet topping to your ham.

• Brush on a glaze: Use ingredients like honey, maple syrup, or brown sugar.
• Cook with soda: Burke recommends Coca-Cola for a sweet-and-salty flavor combination. Rose also suggests ginger ale or lemon-lime soda. “The citrus and sugar from the soda balance the saltiness with their acid and sweetness,” he says.
• Top with fruit: For a lower-sugar option, fresh pineapple is a classic pairing, but peaches or maraschino cherries work, too.

These ingredients don’t remove salt from the ham, but they do help balance the flavor. Shawn Matijevich, lead chef for online culinary arts and food operations at the Institute of Culinary Education, says sweetness changes the “perception of saltiness.”

Just be sure to log any toppings or glazes you use in the Lose It! app to keep track of the additional calories. 

Rose also recommends adding acid, such as lemon juice or vinegar, to a glaze for even more balance. 

Slice the Ham Thinly

If your cooked ham still tastes too salty, thinner slices can help. “That way, the salt doesn’t hit the palate so hard,” Burke says. Thin slices also pair well with glazes, sauces, and other toppings that mellow out the saltiness.

Pair It With Dairy

The creamy texture and mild flavor of dairy products can help soften salty flavors. Burke recommends pairing ham with low-sodium options such as:

• Cheese
• Sour cream
• Yogurt
• Cottage cheese

Serve It With Low-Salt Sides

What you serve alongside the ham matters, too. Matijevich recommends pairing ham with bread or low-sodium side dishes to balance out the saltiness of the meal overall. Good options include:

• Roasted vegetables
• Plain rice
• Unsalted potatoes
• Green salads
• Dinner rolls or bread

Quiz: Test Your Sodium IQ

The Wrap-Up

Whether you’re dealing with an overly salty holiday ham or just trying to cut sodium out of a weeknight dinner, a few simple techniques can help balance the flavor. Soaking or poaching the ham can pull out sodium, while sweet glazes, acidic ingredients, dairy, and low-salt sides will offset its inherent saltiness. And if you’re shopping for ham, choose a higher-quality or lower-sodium option from the start to help you avoid an overpoweringly salty flavor altogether.

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