How many carbs are ok on a carnivore diet? Understanding the 'Zero' Carb Rule

October 29, 2025 •

6 min read

According to a survey conducted among carnivore diet adherents, a significant number reported consuming trace amounts of carbohydrates, mostly from dairy and organ meats. So, while the philosophy typically aims for zero, the practical answer to 'how many carbs are ok on a carnivore diet?' depends on individual goals and strictness.

Quick Summary

The carnivore diet's core principle is to eliminate carbohydrates by consuming only animal products. This results in a near-zero carb intake, with trace amounts possibly coming from dairy, liver, or shellfish. Strict adherents aim for zero, while others may follow a more liberal approach, similar to a very-low-carb ketogenic diet.

Key Points

Zero Carbs for Purists: A strict carnivore diet aims for a complete absence of carbohydrates, excluding all plant-based foods.
Trace Carbs Exist: Even on an animal-based diet, trace amounts of carbohydrates can be found in organ meats like liver, certain shellfish, and some dairy products.
Liberal vs. Strict: Some carnivore variations, often called "keto-carnivore," allow a small daily intake of carbs (typically under 20-30g net) from select animal sources or spices.
Metabolic Shift: Eliminating carbs forces the body into ketosis, using fat for fuel. This requires an adaptation period often referred to as the "keto flu".
Sustainability Matters: The key is finding a sustainable approach that aligns with your health goals, whether it's absolute zero or a low-carb variation, and listening to your body.
Focus on Variety (Animal Only): To maintain nutrient adequacy, incorporate a variety of animal products, including fatty meats, eggs, and organ meats like liver, even if they contain trace carbs.

The 'Zero Carb' Philosophy of the Carnivore Diet

At its heart, the carnivore diet is a "zero carb" or "all-meat" eating plan. The defining rule is the complete exclusion of all plant-based foods, which are the primary dietary source of carbohydrates. This means avoiding fruits, vegetables, grains, legumes, and nuts entirely. The objective is to force the body into a state of nutritional ketosis, where it burns fat for energy instead of glucose from carbohydrates. For this reason, many advocates emphasize that no carbs are technically "okay" on a truly strict carnivore regimen.

What are 'Zero Carbs' in Practice?

While the goal is absolute zero, many animal products contain trace amounts of carbohydrates. When an animal is slaughtered, the glycogen stored in its muscles is almost entirely depleted, meaning a fresh steak or chicken breast is effectively zero-carb. However, other carnivore-friendly foods do have some carbohydrates:

Organ Meats: Beef liver, for example, contains a few grams of glycogen-based carbohydrates per serving.
Dairy Products: Lactose, or milk sugar, is a carbohydrate found in varying amounts in dairy. Hard cheeses, heavy cream, and butter are generally low-lactose and are often included by more liberal carnivore dieters. However, milk and soft cheeses are higher in carbs and are typically avoided.
Shellfish: Some types of shellfish, such as oysters and mussels, can contain small amounts of carbohydrates.
Processed Meats: Processed products like some sausages or cured meats can have added sugars or starches, which add unnecessary carbs.

Strict Carnivore vs. Liberal Carnivore

There are differing schools of thought within the carnivore community regarding carbohydrate allowance. The two main approaches can be simplified into "Strict" and "Liberal."

Comparison of Carnivore Approaches


Feature	Strict Carnivore	Liberal/Keto-Carnivore	Traditional Keto
Carbohydrate Limit	As close to zero as possible, often under 5g per day.	Typically less than 20–30g of net carbs per day.	20–50g of net carbs per day.
Food Inclusions	Meat (especially red meat), water, and salt. Minimal or no dairy.	Meat, eggs, low-lactose dairy (butter, hard cheese), select spices.	High-fat foods, moderate protein, and some low-carb plant foods like leafy greens, nuts, and seeds.
Rationale	Maximum metabolic reset, eliminating all potential plant-based irritants, and achieving deep ketosis.	Gaining the benefits of a low-carb diet while allowing for more flexibility and a wider range of animal products.	Maintaining a state of ketosis by limiting carbohydrates, with a wider food list.
Common Adherence	Followed by purists or those seeking maximal elimination for health reasons.	Practiced by many long-term carnivore followers for sustainability.	A well-established low-carb diet with extensive research.

The approach you choose will determine your stance on how many carbs are acceptable. A purist views any carb intake as a deviation, while a more flexible dieter understands that trace carbs from dairy or liver are unlikely to disrupt ketosis, especially when total intake remains extremely low.

The Role of Metabolism and Adaptation

When a person eliminates carbohydrates, their body undergoes a metabolic shift. Instead of relying on glucose for energy, the liver starts producing ketones from fat to fuel the body and brain—a process called ketosis. Over time, the body becomes "fat-adapted," meaning it efficiently uses fat as its primary fuel source.

During this transition period, often called the "keto flu," individuals may experience symptoms like headaches, fatigue, and irritability as their body adjusts to the new fuel source. The duration and severity of this phase can vary, but ensuring adequate hydration and electrolyte intake (especially sodium) is critical for managing symptoms.

Achieving Near-Zero Carbs in Practice

For those aiming for minimal carbs, focusing on the staple foods of the carnivore diet is key:

Red Meat: Fatty cuts like ribeye, ground beef (80/20), and lamb are excellent choices, providing ample fat for energy and being naturally carb-free.
Eggs: A nutritional powerhouse with minimal carbs, eggs are a staple for most carnivore dieters.
Fats: Use animal fats like butter, tallow, and lard for cooking to increase energy density without adding carbs.
Seafood: Fatty fish like salmon and mackerel are highly recommended, as are low-carb shellfish such as shrimp and crab.
Bone Broth: An excellent source of hydration and minerals, bone broth is a zero-carb liquid that supports overall health during the transition.

The Importance of Variety and Monitoring

Even within the limited scope of the carnivore diet, incorporating variety is important for nutrient intake. Organ meats, such as liver, are a rich source of vitamins like vitamin C and A, which can be difficult to obtain solely from muscle meat. Many followers find that they can tolerate small amounts of these higher-carb animal products without being kicked out of ketosis, as long as the overall carb count remains low. For those with specific health goals or conditions, it is crucial to consult a healthcare professional before and during the diet.

Conclusion

There is no single answer to how many carbs are okay on a carnivore diet, as the definition is subject to interpretation. A strict, purist carnivore aims for zero, recognizing that trace carbohydrates can appear in certain animal products like dairy and liver. A more liberal approach, sometimes called "keto-carnivore," accepts a small number of carbohydrates (e.g., under 20g net) to allow for greater food variety and sustainability. Ultimately, the individual's approach depends on their health goals and their body's response to eliminating plant-based foods. The core principle remains consistent: by prioritizing animal-based foods and minimizing carbs, the diet encourages fat-burning and aims for metabolic health.

Frequently Asked Questions (FAQs)

Q: Why does the carnivore diet aim for zero carbs? A: The primary reason is to induce a state of nutritional ketosis, where the body burns fat for fuel instead of glucose from carbohydrates. This is intended to improve metabolic health and reduce inflammation.

Q: Do eggs and dairy have carbs? A: Yes, both eggs and dairy contain trace amounts of carbohydrates. A large egg has less than 1g, while dairy products like milk contain lactose (milk sugar). Low-lactose options like hard cheese and butter are lower in carbs than high-lactose items like milk.

Q: What happens if I eat a significant amount of carbs on a carnivore diet? A: Consuming significant carbohydrates will likely pull your body out of ketosis. For those new to the diet, this can cause digestive issues or re-ignite carb cravings. Some dieters find they can tolerate small amounts without issue, but this is highly individual.

Q: What is the "keto flu" and how can I avoid it? A: "Keto flu" is the term for a set of symptoms, including headaches, fatigue, and nausea, that can occur during the initial transition to a very low-carb diet. Staying properly hydrated and increasing your electrolyte intake (especially sodium, potassium, and magnesium) can help minimize these effects.

Q: Is it possible to get vitamin C on a carnivore diet? A: Yes, it is possible. Small amounts of vitamin C are present in fresh muscle meats, and significantly more is found in organ meats, particularly the liver. This is why many carnivore proponents emphasize including a variety of animal products.

Q: Can I use herbs and spices on the carnivore diet? A: This is a point of contention within the community. Strict adherents may only use salt, but many more liberal followers incorporate non-carb seasonings. The key is to check for added sugars or fillers in commercial spice blends.

Q: Can I have coffee or tea on the carnivore diet? A: Coffee and tea are plant-based, and therefore technically not allowed on a strict carnivore diet. However, many followers make an exception for black coffee or tea, especially during the initial adaptation phase to help with fatigue.

Key Takeaways

Strict vs. Liberal: The carnivore diet's "zero carb" rule is often interpreted differently. Strict followers aim for absolute zero, while liberal followers might allow minimal carbs from trace sources.
Trace Carb Sources: Small amounts of carbs can come from dairy (lactose), organ meats (glycogen), and some shellfish. Processed meats should be avoided due to potential additives.
Ketosis is the Goal: The main purpose of the low carb intake is to keep the body in ketosis, where it uses fat for energy.
Listen to Your Body: What works for one person may not work for another. It is important to experiment and pay attention to how your body responds.
Consult a Professional: Always speak with a healthcare provider, especially if you have pre-existing health conditions, before making drastic dietary changes like adopting the carnivore diet.

Frequently Asked Questions

A strict carnivore diet has no official carb limit; the philosophy is to consume as close to zero carbohydrates as possible by eliminating all plant-based foods. Any carbs are incidental trace amounts from permitted animal products like certain dairy or organ meats.

While most animal muscle meat is virtually carb-free, some animal products contain trace amounts. This includes glycogen in organ meats like liver, lactose in dairy products (especially milk), and certain types of shellfish like oysters and mussels.

The main difference is the source of carbs. A standard keto diet limits net carbs to 20-50g per day, allowing for small amounts from low-carb plant foods like leafy greens. The carnivore diet aims for near-zero carbs by exclusively consuming animal products, removing all plants entirely.

For most individuals, small, reasonable portions of low-lactose dairy (e.g., hard cheese, heavy cream) or liver are unlikely to disrupt ketosis. However, consuming large quantities or higher-lactose dairy might exceed your personal carbohydrate threshold and affect your metabolic state.

On a strict carnivore diet, counting carbs is largely unnecessary since staple foods like meat are carb-free. However, for a liberal carnivore or those including dairy or shellfish, being mindful of intake might be helpful to ensure you stay within a very low-carb range.

Carb cravings often subside as your body becomes fat-adapted during the transition phase. To manage cravings, ensure you are eating enough fat and protein at meals, stay hydrated, and consider incorporating tasty carnivore-friendly snacks like high-fat jerky or cooked bacon.

The "Lion Diet" is a highly restrictive variant of the carnivore diet, permitting only ruminant meat (e.g., beef, lamb), water, and salt. It aims for a zero-carb intake and is often used as a maximal elimination protocol for people with autoimmune issues.