Uncovering the Truth: What Meats Are Considered Carbs?

November 6, 2025 •

4 min read

While most unprocessed fresh muscle meat contains virtually zero carbohydrates, some varieties of animal products, particularly processed meats, organ meats, and shellfish, do contain notable amounts. Understanding what meats are considered carbs is essential for those on a low-carb or ketogenic diet.

Quick Summary

This article explains which animal products contain carbohydrates beyond the expected protein and fat content. It highlights the difference between unprocessed fresh meat, which is carb-free, and processed alternatives, organ meats, and shellfish, which contain varying amounts of carbs.

Key Points

Fresh meat is carb-free: Unprocessed muscle meats like beef, chicken, and pork contain no carbohydrates because the stored glycogen is depleted post-slaughter.
Processed meats have hidden carbs: Products like sausages, deli meats, and pre-made meatballs often contain added sugars, starches, or fillers, which contribute to their carb count.
Organ meats contain trace carbs: Liver, in particular, retains small amounts of carbohydrates (glycogen), so it is not completely carb-free.
Shellfish and mollusks are not zero-carb: Oysters, mussels, and clams contain trace carbohydrates due to their energy storage methods.
Read nutrition labels carefully: The most reliable way to know the carb content of processed meats is by checking the label for total carbs and added sugars.
Not all fish is carb-free: While most finned fish (e.g., salmon) contain no carbs, some shellfish and mollusks do.

The Carb-Free Nature of Fresh Muscle Meat

For most individuals and dietary plans, fresh, unprocessed muscle meats are considered a foundation of zero-carb or low-carb eating. This includes cuts like steaks, chicken breasts, pork chops, and turkey legs. The reason for their carb-free status lies in the animal's biology. Before an animal is slaughtered, its muscles store energy in the form of glycogen, a complex carbohydrate. However, during the post-mortem process, enzymes break down this glycogen into lactic acid, which helps tenderize the meat. By the time the meat is consumed, the glycogen stores are depleted, leaving behind almost no digestible carbohydrates. This is why fresh meat is often a staple in high-protein, zero-carb, and low-carb diets.

Unexpected Sources of Carbohydrates in Meat Products

While fresh meat is generally safe for those avoiding carbs, several other meat-based products can surprise consumers by containing carbohydrates. This is often due to the manufacturing process or the natural biological makeup of the animal product itself.

Processed Meats and Additives

Processed meats are the most common source of hidden carbohydrates. Ingredients are often added to enhance flavor, act as fillers, or aid in the curing and preserving process.

Sausages: Many sausage varieties, from breakfast links to chorizo and Italian sausage, include fillers and binders like corn syrup, starches, or breadcrumbs, which contribute to the carb count.
Deli Meats and Cured Ham: Cured or pre-sliced deli meats can have added sugars or brines that introduce carbohydrates. The specific content varies greatly by brand, making label-reading critical.
Meatballs and Meatloaf: Pre-made or restaurant-prepared meatballs and meatloaf often use breadcrumbs as a binding agent, significantly increasing their carbohydrate content.
Sweet Glazes and Sauces: Meats pre-cooked or packaged in sauces, such as BBQ chicken wings or honey-glazed ham, contain high levels of sugar, resulting in substantial carbohydrate loads.

Organ Meats

Organ meats, particularly the liver, retain small levels of carbohydrates (glycogen) even after slaughter. While the amount is relatively low compared to plant-based carb sources, it is not zero.

Beef Liver: A 100-gram serving of beef liver contains approximately 3–4 grams of carbohydrates.
Chicken Liver: A 100-gram serving of chicken liver contains slightly less, about 0.9–1 gram of carbohydrates.

Shellfish and Mollusks

Unlike finned fish, some shellfish and mollusks contain trace amounts of glycogen. These creatures, such as oysters, mussels, clams, and squid, store energy differently from land animals and retain small carbohydrate counts even after harvest.

Oysters: A 100-gram serving of oysters contains around 5 grams of carbs.
Mussels: A 100-gram serving of mussels contains approximately 7 grams of carbs.
Clams: A cup of steamed or boiled clams can have about 10 grams of total carbs.
Squid: A cup of steamed or boiled squid contains around 8 grams of total carbs.

Comparison: Fresh vs. Processed Meat Carbs

This table highlights the significant difference in carbohydrate content between fresh and processed meat products per 100-gram serving.


Meat Product	Type	Approximate Carbs (per 100g)	Notes
Beef Steak	Unprocessed Muscle Meat	0g	Excellent for low-carb diets.
Chicken Breast	Unprocessed Muscle Meat	0g	A standard, carb-free protein source.
Sausage	Processed Meat	0–6g+	Varies by brand due to fillers and sugars; always check labels.
Deli Ham	Processed Meat	1–3g+	Cured ham often has added sugar in the brine.
Ground Meatballs (Pre-made)	Processed Meat	Varies	Can contain breadcrumbs or other fillers.
Beef Liver	Organ Meat	3–4g	Contains stored glycogen.
Mussels	Shellfish	7g	Contains residual glycogen.
Oysters	Mollusk	5g	A naturally occurring carb source.
Salmon	Fish	0g	Like most finned fish, carb-free.

Strategies for Navigating Carbohydrates in Meat

For those on a strict low-carb, keto, or carnivore diet, being mindful of hidden carbohydrates is important. Here are some strategies to help manage your intake:

Read the nutrition labels: This is the most important step for any processed meat product. Check the 'Total Carbohydrates' and 'Added Sugars' sections. Brands can differ significantly even for the same type of product.
Prioritize fresh, whole cuts: Stick to fresh cuts of beef, pork, chicken, and other poultry. These are reliably free of carbohydrates. Prepare your own meat dishes from scratch to control all ingredients.
Choose fresh seafood: Opt for finned fish like salmon or tuna, which are zero-carb. If you enjoy shellfish, be aware of its carb content and consume it in moderation if you are counting carbs strictly.
Make your own processed-style meats: To avoid fillers and sugars, consider making your own sausages, meatballs, or jerky from scratch using carb-free seasonings. This gives you complete control over the ingredients.

The Role of Carbohydrates in a Balanced Diet

While low-carb diets have gained popularity, it is worth remembering that carbohydrates are one of the three macronutrients and serve as the body's primary energy source. Complex carbohydrates, such as those found in whole grains, fruits, and vegetables, provide essential vitamins, minerals, and fiber. The issue with carbohydrates often stems from the overconsumption of simple, refined carbs with little nutritional value. The choice to limit or avoid carbohydrates from specific food groups, including certain meats, should align with individual health goals and nutritional needs.

Conclusion

While fresh muscle meats are celebrated as a zero-carb, protein-rich food source, it is a misconception that all meat products are devoid of carbohydrates. Organ meats, certain shellfish, and especially processed products with added fillers or sugars can contribute a surprising amount of carbohydrates to your diet. For those tracking their carb intake, particularly for a ketogenic or carnivore lifestyle, vigilance is key. Prioritizing fresh, whole cuts and carefully checking the nutrition labels on processed items are the best ways to ensure your meat consumption aligns with your dietary goals. Understanding the subtle distinctions between different types of meat and how they are prepared allows for more informed and accurate nutritional choices.

For more information on the various types of carbohydrates and their roles in nutrition, see this comprehensive guide from the National Institutes of Health: Physiology, Carbohydrates - StatPearls.

Frequently Asked Questions

No, not all meat and meat products are carb-free. While fresh, unprocessed muscle meat contains virtually no carbohydrates, organ meats (especially liver), shellfish, and processed meats (like sausages and deli meat) can contain small to moderate amounts of carbs due to residual glycogen or added fillers.

Processed meats often have carbohydrates because manufacturers add fillers like starches, sugars, or binders during production to enhance flavor, texture, or for preservation. Always check the nutrition label for the most accurate information.

Among commonly consumed animal products, organ meat like beef liver and some shellfish like mussels contain the most naturally occurring carbohydrates. However, some processed meat products, especially those with added sugar or fillers, can have a higher carb content.

Fresh, plain cuts of chicken and beef muscle meat are considered to have zero carbs. The glycogen in the animal's muscle is depleted after slaughter. However, breaded chicken nuggets or beef cooked in a sugary sauce would contain carbohydrates.

The carb content in bacon and hot dogs depends entirely on the brand and processing. Some products contain added sugar or starch, so it is essential to check the nutritional label. Some keto-friendly varieties exist, but others may contain a few grams of carbs per serving.

Yes, but in moderation, and you must account for the small amount of carbs. Shellfish like oysters, mussels, and squid contain trace amounts of carbs from residual glycogen. Most finned fish, like salmon, is carb-free and a safer choice for strict low-carb or zero-carb plans.

To avoid hidden carbs, the best strategy is to consume fresh, whole cuts of meat and prepare them yourself. When buying processed items, always read the ingredients and nutrition facts carefully, looking for added sugars, fillers, and starches.