A Deep Dive into the Carnivore Diet: What Carbs Do Carnivores Eat?

October 26, 2025 •

5 min read

For most people, carbohydrates are a primary energy source, but a carnivore diet flips this concept entirely. This restrictive plan, built on animal products, raises a common question: What carbs do carnivores eat? The surprising answer is that they consume very few, if any, dietary carbohydrates, as their bodies are metabolically adapted to function without them.

Quick Summary

The carnivore diet excludes all plant-based carbs. Any trace carbohydrates come from glycogen in animal tissue and organ meats, along with minimal amounts in some shellfish and dairy. The body uses gluconeogenesis to create glucose from protein and fat for energy.

Key Points

Zero Dietary Carbs: A true carnivore diet eliminates all plant-based foods, resulting in an extremely low-to-zero dietary carbohydrate intake.
Trace Carbs from Animal Sources: Minimal carbohydrates are found indirectly from glycogen stored in animal muscle tissue, which depletes after slaughter, and from organ meats like liver.
Metabolic Shift to Fat and Protein: Without carbs, the body enters ketosis, burning fat for energy, and uses gluconeogenesis to convert protein and fat into necessary glucose.
Micronutrient Gaps Exist: Excluding plant foods can lead to deficiencies in nutrients like Vitamin C, fiber, and magnesium, requiring careful attention to diet composition, especially organ meat consumption, and potentially supplementation.
Potential for Digestive Issues: The absence of dietary fiber, exclusive to plant-based foods, can lead to issues with gut health and constipation for some individuals.
High in Fat and Protein: The carnivore diet is rich in fat and protein from various animal sources, which can promote satiety and weight loss for some followers.

The Core Principle of a Carnivore Diet: Zero Carbs

The carnivore diet operates on a fundamental principle: the consumption of only animal products and the complete elimination of plant-based foods. This means that traditional sources of carbohydrates, such as fruits, vegetables, grains, legumes, and nuts, are strictly avoided. As a result, the diet's carbohydrate intake is naturally reduced to near zero. While the phrase 'zero carb' is often used, it is more accurate to describe the diet as extremely low-carb, as a few animal products contain trace amounts.

The allowed food list is straightforward and consists of items sourced exclusively from animals:

Meat: All types, including beef, pork, lamb, and poultry.
Fish and Seafood: Both fatty and white fish, as well as shellfish.
Eggs: A staple for many carnivore dieters.
Animal Fats: Lard, tallow, and butter are used for cooking and energy.
Organ Meats: Highly encouraged for their nutrient density.
Limited Dairy: Some followers include small amounts of low-lactose dairy like hard cheese or butter, depending on their tolerance.

Indirect Sources of Carbohydrates for Carnivores

Glycogen in Animal Muscle Tissue

The primary, albeit minimal, source of carbohydrates for a carnivore is glycogen, the stored form of glucose found in animal muscle tissue. However, the amount of glycogen in meat is negligible by the time it is consumed. After an animal is slaughtered, enzymes quickly break down the glycogen stores into lactic acid, a process that also tenderizes the meat. This explains why a fresh steak is virtually carbohydrate-free. For most carnivore dieters, this trace amount is their only contact with a natural carbohydrate.

Trace Carbs in Organ Meats

Organ meats, particularly the liver, are another source of carbohydrates, though still in very small quantities. The liver is the body's central processing unit for glucose and stores glycogen. Therefore, consuming liver provides a few grams of carbohydrates per serving. For example, 100 grams of beef liver contains approximately 3–4 grams of carbs. This makes liver a valuable, nutrient-dense food for carnivores, and a common part of their diet to obtain essential nutrients like Vitamin A and C, though some more strict followers may limit it to maintain zero-carb status.

Minimal Carbs in Some Shellfish and Dairy

Certain shellfish and low-lactose dairy products can contribute a few grams of carbohydrates to a carnivore's diet. Oysters and mussels contain small amounts of carbohydrates, while shrimp is typically carb-free. The inclusion of dairy is a point of contention among some followers, but those who tolerate it may include hard cheeses, butter, and heavy cream, which contain minimal carbohydrates. These foods, along with organ meats, are often seen as a way to diversify the nutritional profile while keeping carbohydrate intake extremely low.

How the Body Functions Without Dietary Carbs

Ketosis and Fat Adaptation

When the body is deprived of carbohydrates, it enters a metabolic state called ketosis. During ketosis, the body switches its primary fuel source from glucose to fat. The liver converts fat into ketones, which can be used by the brain and other tissues for energy. For carnivore dieters, this fat comes from the fatty cuts of meat, eggs, and added animal fats like tallow or lard. This metabolic adaptation helps suppress hunger, regulate blood sugar, and is a key mechanism for the weight loss often reported on the diet.

Gluconeogenesis: The Body's Glucose Factory

Although the body can run on ketones, some essential cells and tissues, such as red blood cells, still require glucose. The human body has an ingenious workaround for this in the absence of dietary carbohydrates. A process called gluconeogenesis, primarily occurring in the liver, converts amino acids from protein and glycerol from fat into glucose. This ensures that the body's basic glucose needs are met without relying on external carbohydrate sources, and it explains why carnivores can thrive without eating plant-based foods.

Potential Risks and Benefits of a Zero-Carb Approach

There is limited long-term clinical research on the carnivore diet, with much of the reported effects being anecdotal. However, some short-term studies and the known physiology of low-carb diets suggest potential benefits and risks.

Potential Benefits

Weight Loss: High protein and fat intake lead to increased satiety, reducing overall calorie consumption and promoting weight loss.
Improved Blood Sugar Regulation: Eliminating carbohydrates can stabilize blood sugar levels, which is particularly relevant for individuals with metabolic conditions.
Reduced Inflammation: Some research on low-carb diets suggests they may reduce inflammatory markers, and excluding potentially inflammatory plant compounds like lectins is a theory proposed by proponents.
Symptom Relief: Anecdotal reports suggest improvements in autoimmune conditions and digestive issues, which may be linked to removing potential irritants found in plants.

Potential Risks

Nutrient Deficiencies: Excluding plants raises concerns about deficiencies in vitamins C and E, folate, magnesium, and other micronutrients. While organ meats help, supplementation may be necessary for some.
Digestive Problems: The complete absence of fiber can lead to constipation or, conversely, diarrhea as the body adapts. Fiber is crucial for gut health and regular bowel movements.
Cardiovascular Health: The high saturated fat and cholesterol content of an all-meat diet is a major concern for heart health, though some counter-arguments exist suggesting the context of a low-carb diet may alter this risk.
Kidney Stress: Very high protein intake can potentially put a strain on the kidneys, especially for individuals with pre-existing kidney disease.

Common Foods and Their Carbohydrate Content on a Carnivore Diet


Food (per 100g)	Carbohydrates (g)	Notes
Beef Steak	~0	Glycogen depletes post-slaughter.
Chicken Breast	~0	Lean poultry is essentially carb-free.
Eggs (whole, large)	~0.6	A negligible amount of carbohydrate.
Beef Liver	~3–4	Contains stored glycogen.
Oysters	~5	One of the highest carb animal sources.
Mussels	~7	Another shellfish with trace carbohydrates.
Butter	~0.1	Trace amounts only.
Hard Cheese	< 1	Low-lactose dairy is often included.

Navigating Micronutrients Without Plants

For those on a carnivore diet, getting a complete profile of vitamins and minerals is a significant challenge. Animal products, especially muscle meat, are excellent sources of Vitamin B12, iron, and zinc. However, the absence of plant-based foods means the diet is critically low in dietary fiber and Vitamin C, among others. While organ meats help fill some gaps (the liver is famously rich in vitamins), relying solely on muscle meat without plants can lead to deficiencies. Proponents argue that the body's nutritional needs change on a zero-carb diet, potentially lowering the need for certain vitamins, like Vitamin C, though this is not a universally accepted scientific conclusion. Given the uncertainty, careful consideration and possibly supplementation are recommended.

Conclusion: The Final Word on What Carbs Do Carnivores Eat

Ultimately, the question of what carbohydrates carnivores eat is answered with a dose of nuance. While they do not consume traditional, plant-based carbs, they do get trace amounts indirectly through the glycogen in animal tissues and organ meats. The body, through metabolic processes like ketosis and gluconeogenesis, becomes highly adept at functioning without significant dietary carbohydrates. This metabolic flexibility is at the heart of the carnivore diet's methodology. While anecdotal accounts cite benefits from weight loss to improved mental clarity, the long-term health implications remain a subject of debate due to limited robust research. Individuals considering a carnivore diet should do so with caution, paying close attention to their micronutrient intake and consulting with a healthcare professional to monitor their health markers. For many, a balanced diet with a variety of whole foods, including nutrient-rich carbohydrates, remains the most sustainable and recommended approach for overall health.

Frequently Asked Questions

A carnivore diet provides virtually no dietary carbohydrates from plant sources. The only carbs a person following this diet might consume are trace amounts of glycogen found in organ meats like liver, or in some shellfish, and minimal amounts in low-lactose dairy products.

On a carnivore diet, the body shifts its primary fuel source from carbohydrates to fat. This metabolic state is known as ketosis, where the liver produces ketones from fat for energy. The body also converts protein into glucose through a process called gluconeogenesis to meet its minimal glucose needs.

No, a traditional carnivore diet strictly excludes all fruits and vegetables, as these are plant-based foods. It is a restrictive eating plan that focuses solely on animal products like meat, fish, and eggs.

Yes, it is a significant concern. The carnivore diet can lead to deficiencies in essential nutrients primarily found in plants, such as dietary fiber, Vitamin C, and magnesium. While organ meats provide some vitamins, supplementation may be necessary for some followers.

The long-term sustainability of the carnivore diet is debated by health experts. While some individuals report benefits, the extreme restriction and potential nutritional gaps pose risks. It is often considered a short-term strategy rather than a balanced, long-term eating plan.

Fat is a crucial macronutrient on a carnivore diet, replacing carbohydrates as the main energy source. Dieters often focus on fatty cuts of meat and use animal fats like butter and tallow to ensure adequate energy and satiety.

The complete absence of fiber on a carnivore diet can negatively impact gut health and lead to digestive issues like constipation. Fiber is essential for feeding beneficial gut bacteria, and its lack can cause an imbalance in the gut microbiome.