What Food Has 0 Carbs and 0 Sugar? An In-Depth Guide

October 5, 2025 •

4 min read

While many people assume all food contains some form of carbohydrates or sugar, a specific category of whole foods provides virtually zero of these nutrients. This comprehensive guide explores what food has 0 carbs and 0 sugar, focusing primarily on animal products and pure fats which are staples for ultra-low-carb diets.

Quick Summary

Certain animal-based proteins and pure fats provide zero carbohydrates and zero sugar. Unprocessed meats, fish, eggs, and specific oils offer nutrient-dense options for those following strict low-carb or ketogenic diets, requiring careful label reading to avoid hidden additives.

Key Points

Animal Proteins are Zero-Carb: Unprocessed meats, fish, and eggs are core zero-carb foods, providing protein, fats, and essential micronutrients without carbohydrates or sugar.
Pure Fats and Oils are Carb-Free: Cooking fats like butter, lard, olive oil, and coconut oil contain zero carbs and serve as an energy source on very low-carb diets.
Be Vigilant with Processed Foods: Always read ingredient labels, as many processed meats, condiments, and seasonings can contain hidden sugars and carbohydrates.
Not All Foods are Equal: While most plant-based foods contain some carbs, strict zero-carb diets omit them, focusing on animal sources for nutrition.
Zero-Carb Beverages and Seasonings Exist: Water, black coffee, plain tea, and simple seasonings like salt and pepper are reliably zero-carb options.
Consider Micronutrient Diversity: Rotating through different meats, fish, and organ meats helps prevent nutrient gaps on an all-animal-product diet.

Navigating the World of Zero-Carbohydrate Foods

For those on a strict ketogenic or carnivore diet, identifying truly zero-carb, zero-sugar foods is essential. The misconception that all edible items have some trace amount of carbs is common, but several food groups are inherently free of these macronutrients in their unprocessed state. This article will break down the primary categories of foods that fit this strict nutritional profile.

Meats and Animal Products

Animal-based proteins are the cornerstone of a zero-carb eating plan, as they provide essential amino acids, fats, and micronutrients without any carbohydrates. Unprocessed red meat, poultry, and pork are excellent examples. A grass-fed ribeye steak, for instance, is a nutrient powerhouse containing protein, iron, and B vitamins with no carbs or sugar. Similarly, a plain chicken breast or thigh, cooked without breading or sugary marinades, is a zero-carb protein source.

Beef: Steaks, ground beef, and other cuts are naturally zero-carb. Always check processed versions like jerky for added sugars.
Pork: Uncured bacon, pork chops, and ground pork are carb-free. Again, be cautious of processed products that often contain sugar for curing or flavoring.
Poultry: Chicken and turkey are zero-carb choices, especially lean cuts like breast meat. For fattier options, include the skin.
Organ Meats: Some organ meats, like heart and kidney, are zero-carb, while others like liver contain trace amounts. They offer an incredible density of vitamins and minerals.
Eggs: A nutritional powerhouse, eggs are a staple of a zero-carb diet, providing high-quality protein and healthy fats with virtually no carbs.

Fish and Seafood

Many types of fish and shellfish offer a rich source of protein and healthy omega-3 fatty acids without contributing any carbohydrates. They are a crucial component for diversifying nutrient intake on a zero-carb regimen.

Fatty Fish: Salmon, mackerel, sardines, and tuna are excellent sources of omega-3s and are carb-free.
White Fish: Cod, haddock, and tilapia are also zero-carb options, perfect for lighter meals.
Shellfish: Shrimp, crab, and lobster are primarily protein and contain no carbs. Oysters and mussels may contain trace amounts, so they should be consumed with caution on the strictest zero-carb diets.

Fats and Oils

Pure fats contain no carbohydrates and provide a vital energy source for those following a zero-carb diet, particularly a ketogenic approach.

Animal-Based Fats: Butter, ghee (clarified butter), lard, and tallow are all rendered from animal products and are completely carb and sugar-free.
Plant-Based Oils: Extra virgin olive oil, avocado oil, and coconut oil are healthy, carb-free cooking fats.

Comparison of Zero-Carb Protein and Fat Sources


Food Category	Examples	Primary Macronutrients	Key Micronutrients	Notes
Meats	Beef, pork, poultry	Protein, Fat	Iron, B Vitamins, Zinc	Choose unprocessed cuts and check labels on processed meats like jerky.
Seafood	Salmon, Shrimp, Cod	Protein, Fat (Omega-3s)	B12, Iodine, Selenium	Excellent source of healthy fats; some shellfish may have trace carbs.
Eggs	Chicken eggs	Protein, Fat	B12, Choline, Vitamin D	A versatile, nutrient-dense, and completely zero-carb food.
Pure Fats	Olive Oil, Butter	Fat	Varies by source	Essential for energy; choose high-quality sources like extra virgin olive oil.

Beverages and Seasonings

While food is the main concern, beverages and seasonings can hide carbs and sugar. Staying hydrated is key, and simple, unprocessed seasonings can add flavor without compromising your diet.

Water: The most fundamental zero-carb beverage, essential for hydration.
Black Coffee & Plain Tea: Unsweetened coffee and tea contain no carbs. Be mindful of milk, cream, or sugar additives.
Salt, Pepper, Herbs: Unadulterated seasonings are carb-free. Dried or fresh herbs add flavor without any sugars.
Vinegar and Sugar-Free Condiments: Pure vinegars (check labels) and certain sugar-free mustard or hot sauces are acceptable.

The Importance of Label Reading

It is critical to read labels, especially for packaged items. Many processed products contain hidden carbs and sugars in marinades, sauces, or fillers. Even seemingly harmless items like deli meats or sausages can have added sugars. By focusing on whole, unprocessed foods and checking ingredients diligently, you can maintain a truly zero-carb, zero-sugar intake.

A Word of Caution on Zero-Carb Vegetables

While many low-carb diets include vegetables, a strict zero-carb, zero-sugar approach generally excludes them, as most plants contain some level of carbohydrates. The most restrictive diets, such as the carnivore diet, omit plant-based foods entirely. For a slightly less restrictive, very low-carb diet, small amounts of leafy greens like spinach or certain vegetables like avocados might be included, but they are not truly zero-carb. For a more detailed look into nutrient differences, consider consulting resources like the U.S. Department of Agriculture's FoodData Central.

Conclusion

What food has 0 carbs and 0 sugar is a clear-cut category primarily consisting of unprocessed animal products and pure fats. By focusing on meats, seafood, eggs, and specific cooking oils, you can build a diet that is completely free of these macronutrients. Diligent label reading is essential to avoid hidden additives in processed foods. For those following an extreme dietary plan like carnivore or strict keto, a zero-carb approach is achievable by sticking to these foundational foods.

Frequently Asked Questions

Common foods with absolutely no carbs or sugar include unprocessed meats like beef, pork, and poultry, most seafood such as salmon and shrimp, eggs, and pure fats like olive oil and butter.

Most unprocessed meats are naturally zero-carb. However, processed meats like sausages, deli meats, or jerky often contain added sugars and fillers that introduce carbohydrates.

Some hard cheeses, like aged cheddar and parmesan, are very low in carbohydrates and can be included. However, always check labels, as some soft cheeses or processed cheese products can contain small amounts of lactose, a natural milk sugar.

Yes, on a strict zero-carb diet, all vegetables are typically avoided since most contain some level of carbohydrates. In less restrictive low-carb diets, non-starchy vegetables are often consumed.

No nuts or seeds are completely zero-carb, though some are very low in net carbs (total carbs minus fiber). Macadamia nuts and chia seeds are examples of options with minimal carbs.

Plain water, black coffee, and unsweetened tea are the primary zero-carb, zero-sugar beverage choices. Be careful with sweetened or flavored versions that can add hidden sugars.

A strictly zero-carb, zero-sugar diet is a very restrictive approach, such as the carnivore diet. While proponents report benefits, it's highly recommended to consult a healthcare professional or registered dietitian before beginning to ensure all nutritional needs are met.