What can I eat that has no carbs in it? A comprehensive guide to zero-carb nutrition

November 2, 2025 •

4 min read

While a completely zero-carbohydrate diet is extremely restrictive and may not be sustainable, certain food groups naturally contain virtually no carbs. For those asking, 'What can I eat that has no carbs in it?', the answer lies mainly in high-protein and high-fat options like meat, fish, and eggs.

Quick Summary

This guide details the foods that contain virtually no carbohydrates, focusing on protein and fats, and explains how to incorporate low-carb plant-based foods for essential nutrients. It outlines the principles of a no-carb lifestyle, lists specific food examples, and offers practical tips for meal planning.

Key Points

Focus on Protein and Fat: The majority of foods with zero carbs are animal proteins (meat, fish, poultry) and pure fats and oils.
Embrace Low-Net-Carb Vegetables: Add fiber-rich, non-starchy vegetables like broccoli, spinach, and cauliflower, which contain very low net carbs, to boost nutrition.
Leverage Nuts and Seeds: Nuts and seeds such as macadamia nuts, pecans, and chia seeds offer healthy fats and minimal net carbs for snacking.
Read Labels Carefully: Be vigilant with processed foods, including deli meats and sauces, which can contain hidden sugars and fillers.
Mind Nutritional Deficiencies: A diet with zero plant foods can lead to low fiber and micronutrient intake, making a balanced low-net-carb approach generally healthier.

Understanding the No-Carb Philosophy

A strictly "zero-carb" diet eliminates all carbohydrate sources, including grains, fruits, most vegetables, and legumes. This restrictive approach is most similar to the carnivore diet, which consists primarily of animal products. However, most people who follow a "no-carb" lifestyle are actually aiming for a very low-carbohydrate intake, similar to a ketogenic diet, allowing for low-carb plant foods. The body’s primary fuel source shifts from glucose to fats, a state known as ketosis.

The true zero-carb food list

For those adhering to a strict interpretation, the food list is straightforward and focuses on animal products and fats. These foods contain virtually no carbohydrates:

Meats: Beef, pork, lamb, and other red meats are excellent zero-carb protein sources. Organ meats are also an option for more adventurous eaters.
Poultry: Chicken, turkey, duck, and other fowl are naturally carb-free.
Fish and Seafood: Most types of fish, such as salmon, trout, tuna, and cod, contain zero carbs. Shellfish like shrimp and crab are also virtually carb-free.
Eggs: One of the most versatile and nutritious foods, eggs contain less than half a gram of carbohydrates and are a staple of a no-carb plan.
Fats and Oils: Most pure fats and oils are carb-free. This includes butter, ghee, olive oil, coconut oil, and animal fats like lard.
Seasonings: Simple herbs and spices (like salt and pepper) are typically carb-free, but it’s important to check the labels on pre-mixed seasonings for hidden sugars.

Integrating low-net-carb foods

For a more sustainable and nutritionally complete diet, many people who follow a low-carb approach include foods with very few “net carbs.” Net carbs are calculated by subtracting fiber content from total carbs. This allows for the inclusion of essential vitamins, minerals, and dietary fiber that are often lacking in a strict zero-carb diet.

Vegetables with very low net carbs

Leafy Greens: Spinach, kale, lettuce, and Swiss chard.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts.
Other Low-Carb Veggies: Asparagus, zucchini, cucumber, bell peppers, and mushrooms.

Nuts and seeds with very low net carbs

Macadamia Nuts: Among the lowest in net carbs, they are also high in healthy fats.
Pecans: Another excellent low-net-carb option.
Flaxseeds and Chia Seeds: Both are very high in fiber, resulting in extremely low net carb counts.

Dairy options

Aged Cheeses: Hard cheeses like cheddar, parmesan, and brie have minimal carbohydrate content due to the aging process.
Butter and Ghee: As pure fats, they contain no carbs.

Practical meal and snack ideas

Planning meals and snacks is crucial for maintaining a no-carb or very low-carb lifestyle. Here are some ideas to help you stay on track:

Breakfast Ideas:

Scrambled eggs cooked in butter with a side of bacon.
An omelet with cheese and diced bell peppers.
Hard-boiled eggs for a quick, on-the-go option.

Lunch & Dinner Ideas:

Grilled salmon with roasted asparagus and a drizzle of olive oil.
Lettuce wraps filled with seasoned ground turkey and cheese.
A large steak with a side of steamed broccoli and melted butter.

Snack Ideas:

Slices of aged cheese.
Beef or turkey jerky (check for added sugars).
A handful of macadamia nuts or pecans.
Olives stuffed with cream cheese.

Comparing a no-carb vs. low-carb diet


Feature	No-Carb Diet	Ketogenic/Low-Carb Diet
Carbohydrate Limit	Extremely restrictive; aims for near zero grams.	Typically 20-50 grams of net carbs per day.
Food Variety	Very limited; focuses almost exclusively on animal products.	More flexible; includes low-carb vegetables, nuts, and some fruits.
Nutrient Density	Lacks fiber and certain vitamins/minerals from plants.	Higher in fiber and a broader range of nutrients due to plant inclusion.
Sustainability	Often difficult to maintain long-term due to restrictiveness and potential deficiencies.	Considered more sustainable for many due to greater food flexibility.
Energy Source	Primarily fats and ketones from animal fat.	Primarily fats and ketones, derived from both animal fats and healthier plant oils.

Conclusion: Finding your balance

Ultimately, a sustainable diet relies on a variety of nutrients, which can be challenging to achieve with a strict zero-carb approach. While animal products, eggs, and fats form the core of truly carb-free eating, incorporating low-net-carb vegetables, nuts, and seeds is a healthier, more balanced strategy. This approach allows you to reap the benefits of low-carb living—such as stable blood sugar and weight management—while ensuring adequate fiber and micronutrient intake. As with any significant dietary change, it is wise to consult a healthcare professional to ensure your nutritional needs are met.

For more information on the carnivore diet, a type of extreme no-carb diet, you can refer to sources like the BBC Good Food guide.

Frequently Asked Questions

Yes, most hard and aged cheeses are very low in carbohydrates and can be included in a no-carb or low-carb diet.

Most plain, unprocessed meats and fish are carb-free. However, processed products like some deli meats or those with added marinades can contain sugars, so it's important to check the labels.

Healthy fats and oils like olive oil, coconut oil, butter, and ghee contain no carbohydrates and are suitable for cooking.

Good no-carb snack options include cheese, hard-boiled eggs, beef jerky, and pork rinds. For very low-carb snacks, consider olives or a small handful of low-carb nuts.

A strictly zero-carb diet can lead to deficiencies in fiber and other nutrients found in plants. A more balanced, very low-carb diet that includes non-starchy vegetables is generally considered safer and more sustainable.

A no-carb diet is more restrictive, aiming for almost no carbohydrates, while a ketogenic diet typically allows for a small number of net carbs (20-50g) and emphasizes high fat intake.

Yes, black coffee and plain tea are carb-free beverages. However, be mindful of any additions like milk, sugar, or flavorings, which would add carbs.