Nutrition Diet: What food has protein but not carbs? The definitive guide

October 28, 2025 •

3 min read

Studies suggest that unprocessed meats and certain seafood contain virtually no carbohydrates while offering a substantial amount of high-quality protein. This makes them primary candidates when asking what food has protein but not carbs?, a question central to low-carb and ketogenic diets. This article explores these options and more to help you fuel your body effectively while managing carbohydrate intake.

Quick Summary

This guide covers foods rich in protein yet devoid of significant carbohydrates. Learn about zero-carb animal proteins, seafood, and specific dairy and plant-based alternatives to help you meet your dietary goals.

Key Points

Animal Meats: Lean, unprocessed cuts of beef, pork, and poultry like chicken breast are excellent protein sources with zero carbs.
Seafood: Fatty fish like salmon and lean options like shrimp and tuna provide high protein with minimal to no carbohydrates.
Eggs: A versatile and complete protein source, a large egg contains less than one gram of carbs.
Dairy and Plant-based: Aged cheeses and firm tofu offer protein with very low carb counts, but are not completely zero-carb due to processing or natural sugars.
Processed Products: Be cautious with processed meats, deli items, and flavored yogurts, as they often contain hidden sugars or starches.
Whole Foods: Emphasize whole, unprocessed foods to ensure you're getting pure protein without hidden carbohydrates from additives.

Navigating dietary choices to maximize protein while minimizing carbohydrates can be a challenge. While truly 'zero-carb' foods are primarily limited to unprocessed animal products, many other options contain only trace amounts, making them suitable for low-carb and ketogenic lifestyles. The key is to understand which foods naturally align with this profile and to be vigilant about hidden carbs in processed items.

Animal-Based Proteins: The Purest Sources

Unprocessed meat, poultry, and eggs are the most reliable sources of protein with virtually no carbohydrates. These foods provide a complete amino acid profile, essential for muscle building and repair.

Meats

Lean cuts of beef, pork, and game meats are excellent for a low-carb diet. A 3.5-ounce (100-gram) serving of broiled, ground beef with 10% fat contains over 26 grams of protein and zero carbs. Unprocessed cuts like steak, pork chops, and lamb are equally carb-free, offering high-quality protein and essential nutrients like iron and B vitamins.

Poultry

Skinless chicken and turkey breast are staples for anyone seeking high-protein, zero-carb options. A 3-ounce (85-gram) serving of grilled, boneless, skinless chicken breast provides 26 grams of protein with 0 grams of carbohydrates. It's crucial to purchase plain poultry, as marinades and seasonings often contain added sugars.

Eggs

Often called nature's perfect protein source, eggs offer a complete protein package with minimal carbohydrates. A large egg contains about 6 grams of protein and less than 1 gram of carbs, along with healthy fats, vitamins, and minerals. Eggs are incredibly versatile and can be cooked in numerous ways without adding carbs.

Seafood: Rich in Protein and Healthy Fats

Most fish and seafood are excellent low-carb protein sources. Fatty fish also deliver heart-healthy omega-3 fatty acids.

Fish

Popular choices like salmon, tuna, cod, and halibut are virtually carb-free. A 100-gram serving of salmon, for instance, contains around 20 grams of protein and 0 grams of carbs. Canned fish, packed in water or oil without sugary additives, is also a convenient option.

Shellfish

Shrimp, crab, and lobster are packed with protein and generally contain very minimal carbohydrates, though some shellfish, like oysters, contain small amounts. Like other seafood, the preparation method is key to keeping them carb-free.

Dairy and Plant-Based Alternatives

While not strictly zero-carb, certain dairy and plant-based foods are extremely low in carbohydrates and provide excellent protein. These should be consumed while checking labels for carb content.

Cheese

Hard, aged cheeses like cheddar and parmesan contain minimal lactose (milk sugar) and are very low in carbs. Cottage cheese and plain Greek yogurt are also good options, providing significant protein with fewer carbs than other dairy products.

Tofu

This plant-based protein, made from soybeans, is a low-carb alternative to meat. A half-cup of firm tofu contains just 3.5 grams of carbs, most of which is fiber, and almost 22 grams of protein.

A Comparison of Low-Carb Protein Sources


Food (per 100g)	Protein (g)	Carbs (g)	Net Carbs (g)	Notes
Chicken Breast (roasted, skinless)	31.02	0	0	Excellent lean protein source
Salmon (cooked)	17.4	0	0	Rich in omega-3s
Eggs (1 large)	6.4	0.4	0.4	All-purpose, complete protein
Firm Tofu	21.8	3.5	0.6	Plant-based, with healthy fats
Greek Yogurt (plain, full-fat)	~10	~5	~5	Some lactose present

Tips for a Low-Carb, High-Protein Diet

Read Labels Carefully: Always check for added sugars, starches, and binders in processed meats, deli meats, and pre-made sauces.
Embrace Whole Foods: Focus on unprocessed ingredients to ensure you're getting pure protein without hidden carbs. Fresh produce is best, but check labels for frozen or canned options.
Balance with Healthy Fats: When reducing carbs, increasing healthy fat intake from sources like avocados, nuts, and olive oil can provide satiety and energy.
Consider Plant-Based Variety: While animal products are a zero-carb starting point, including low-carb plant proteins like tofu adds variety and essential nutrients.

Conclusion

For those wondering what food has protein but not carbs?, the clearest answer lies in whole, unprocessed animal products like lean meats, poultry, eggs, and most seafood. These foods offer high-quality protein without the carbohydrate load. While options like firm tofu and aged cheeses are not strictly carb-free, they are excellent low-carb alternatives. By focusing on these core food groups and diligently reading labels for hidden ingredients, you can build a robust, protein-rich diet that effectively limits carbohydrate intake for various health goals. Consulting with a healthcare provider or registered dietitian is always recommended before starting any new dietary approach.

Frequently Asked Questions

A strictly zero-carb diet is extremely restrictive and would involve only eating animal products and pure fats. Most fruits, vegetables, and even some dairy contain trace amounts of carbs. For most people, a very low-carb diet (like keto) is more sustainable.

Unprocessed, fresh meat and fish are virtually carb-free. However, processed products like some deli meats, sausages, or canned fish with added sauces or marinades may contain carbs. Always check the nutrition label.

Tofu is a great low-carb, plant-based protein. Firm tofu, for example, contains very few carbs, with most of them being fiber. Seitan is another high-protein, low-carb option, but it's made from wheat gluten.

When checking a label for low-carb options, look at the 'Total Carbohydrate' line. For unprocessed foods, this value will be close to zero. For packaged goods, check the ingredients list for added sugars, starches, or fillers that increase the carb count.

Plain, full-fat Greek yogurt is not zero-carb, but it is low in carbohydrates. It contains some naturally occurring lactose (milk sugar). Flavored Greek yogurts often have significant amounts of added sugar, so it's best to stick with plain varieties.

To get a wide range of micronutrients, incorporate a variety of low-carb vegetables, nuts, and seeds into your diet. This helps balance the nutritional intake and provides essential vitamins and minerals without adding excessive carbohydrates.

A zero-carb diet is not suitable for everyone. People with kidney disease, certain metabolic disorders, or pregnant women should consult a healthcare provider before starting such a diet. It's an extreme approach, and research on its long-term effects is limited.