Foods that have a lot of fat and no carbs

December 5, 2025 •

3 min read

When following a ketogenic diet, the goal is to shift your body’s metabolism from burning glucose to burning fat for energy. This requires a dietary focus on foods that have a lot of fat and no carbs, prompting many to seek out specific food sources. Understanding which foods fall into this category is crucial for maintaining ketosis and reaping the diet's benefits.

Quick Summary

This article explores a variety of animal products, cooking oils, and other items that are naturally rich in fat with virtually no carbohydrates. It details how to identify zero-carb fats and provides a comprehensive list of options for those following low-carb and ketogenic diets. Key considerations for sourcing and consumption are also discussed.

Key Points

Zero-Carb Oils: Olive oil, coconut oil, and ghee are pure fats without any carbohydrates, perfect for boosting fat intake.
Fatty Meats: Unprocessed fatty cuts of beef, pork belly, and dark-meat chicken provide high fat and zero carbs.
Omega-3 Rich Seafood: Fatty fish like salmon and sardines are excellent zero-carb sources of healthy fats.
Watch for Hidden Carbs: Many processed products labeled as 'low-carb' may contain hidden sugars or fillers, so always read the ingredient list.
Nutrient-Dense Choices: Focus on healthy, whole-food fat sources, as they offer additional benefits like essential fatty acids and fat-soluble vitamins.

For those seeking foods high in fat and devoid of carbohydrates, several categories offer robust options. These food groups are essential for anyone following a very low-carb eating plan, such as the ketogenic diet. The key is to focus on whole, unprocessed foods and be wary of hidden carbs in processed items.

Zero-Carb Fats and Oils

This category represents the purest form of fat, completely free of carbohydrates. These are a cornerstone for increasing fat intake on a low-carb diet.

Extra Virgin Olive Oil: A well-known healthy fat, EVOO is packed with monounsaturated fats and antioxidants. It is best used for dressings or lower-heat cooking to preserve its properties.
Coconut Oil: Rich in saturated fats, particularly medium-chain triglycerides (MCTs), which are easily metabolized for energy.
Avocado Oil: A versatile, healthy oil with a high smoke point, making it excellent for cooking.
Ghee and Grass-Fed Butter: Clarified butter (ghee) is pure butterfat and a staple in many cuisines. Grass-fed butter can also be a high-quality option with a richer nutrient profile.
Animal Fats (Lard, Tallow, Duck Fat): Rendered fats from animals are a traditional, zero-carb cooking medium that can add rich flavor.

High-Fat, Zero-Carb Animal Proteins

While meat contains protein, fattier cuts can be a significant source of fat with zero carbs. It's important to choose unprocessed versions to avoid added sugars or starches.

Fatty Cuts of Meat: Options like steak, ribs, lamb chops, and pork belly are excellent for boosting fat intake.
Bacon and Sausages: When sourced carefully to ensure no carb-containing fillers or sugars are added, these can be high-fat, zero-carb choices.
Pork Rinds: Fried pork skin is a crunchy snack with zero net carbs and a good amount of fat.
Dark Meat Fowl: Cuts like chicken thighs and duck legs with the skin on are fattier than their white meat counterparts and contain no carbs.

Zero-Carb Seafood

Most fish and seafood are carb-free and can provide healthy omega-3 fatty acids, which are beneficial for heart and brain health.

Salmon, Mackerel, and Sardines: These fatty fish are particularly rich in EPA and DHA omega-3s.
Tuna and Trout: Also excellent sources of protein and fat with no carbs.
Canned Fish: Choosing varieties canned in olive oil can further increase the fat content.

Comparing High-Fat, Zero-Carb Sources

To help in meal planning, here's a comparison of some popular high-fat, zero-carb foods per 100 grams. Note that protein content can vary.


Food Item	Total Fat (g)	Total Carbs (g)	Protein (g)	Key Advantage
Extra Virgin Olive Oil	100	0	0	Pure healthy monounsaturated fat
Avocado Oil	100	0	0	High smoke point, neutral flavor
Butter	81	~0.03*	~0.9*	Rich flavor for cooking
Pork Belly	~50	0	~17	Flavorful, high fat, and protein source
Salmon (wild-caught)	~13	0	~20	Rich in omega-3 fatty acids
Macadamia Nuts	~76	~14	~8	Very high fat and low net carb nut*

*Note: Butter contains trace amounts of carbs and protein due to remaining milk solids but is generally considered zero-carb for dietary planning. Macadamia nuts have low net carbs but not zero, and are listed for comparison of fat profile.

Strategies for a High-Fat, No-Carb Diet

Creating meals and snacks around these options is straightforward. You can use zero-carb oils and fats for cooking and dressings. Pair fatty meats and fish with non-starchy, very low-carb vegetables like leafy greens or cauliflower, which also provide fiber without significantly adding to the carb count. For snacks, pork rinds or processed meats with no added carbs are good choices. Always check labels to ensure no unexpected sugars or fillers have been added to processed products. For condiments, choose options like mayonnaise made with zero-carb oils and without added sugar.

Conclusion

While the list of truly zero-carb foods with high-fat content is specific, it provides a solid foundation for those adhering to strict low-carb or ketogenic diets. The best choices are unprocessed, whole foods like healthy oils, fatty cuts of meat, and fatty fish. These foods not only help maintain ketosis but also provide essential nutrients and fatty acids vital for overall health. The key to success lies in careful food selection and attention to sourcing, avoiding the hidden carbs that can easily derail progress on a strict low-carb regimen. Focusing on quality fats can lead to better health outcomes, including improved blood lipid profiles and weight management.

Frequently Asked Questions

Pure fats with no carbohydrates include extra virgin olive oil, coconut oil, avocado oil, and clarified butter (ghee).

In their natural, unprocessed state, most animal fats like lard, tallow, and duck fat are carb-free. Processed animal products like sausages, however, can sometimes contain added carb fillers, so it is important to check the label.

Most unprocessed, full-fat hard cheeses contain minimal carbohydrates (typically 0-1 gram per ounce) and are acceptable. Soft or flavored cheeses may have slightly more carbs, so checking the nutrition label is always a good idea.

Fatty fish such as salmon, mackerel, and sardines are high in healthy omega-3 fats and have zero carbs. Cod and tuna are also carb-free but have a lower fat content.

For pure fat and versatility, high-quality extra virgin olive oil, avocado oil, and coconut oil are excellent choices. Animal fats like lard and tallow are also effective and add distinct flavor.

All nuts contain some carbohydrates, but the amount varies significantly. Pecans, Brazil nuts, and macadamia nuts are among the lowest in net carbs, making them good choices in moderation on a low-carb diet.

To spot hidden carbs, read the nutrition facts label carefully, focusing on total carbohydrates and fiber. Be aware that companies can round nutritional information down, especially for small serving sizes. It is also best to limit processed foods, as they are more likely to contain hidden sugars or starches.