What Foods Have Fat But No Carbs and No Protein?

December 8, 2025 •

4 min read

It may come as a surprise to many that no whole food found in nature is composed entirely of fat with absolutely zero carbohydrates and protein. When seeking to understand what foods have fat but no carbs and no protein, the focus must shift to refined products, such as oils and rendered animal fats.

Quick Summary

Refined oils and animal fats are the only food items with virtually no carbohydrates or protein. This article details pure fat sources, their uses, and distinguishes them from high-fat whole foods that contain other macronutrients.

Key Points

Pure Fat Sources are Refined: The only foods that are pure fat with zero carbs or protein are refined products like cooking oils, ghee, and rendered animal fats.
Whole Foods are Mixed Macro: High-fat whole foods such as avocados, nuts, and cheese contain small but present amounts of carbohydrates and/or protein.
Diverse Plant-Based Oils: Excellent plant-based, zero-carb fat sources include extra virgin olive oil, avocado oil, and coconut oil, each with distinct uses.
Animal-Based Options: Lard, tallow, and ghee are animal-derived pure fat sources, often used for high-heat cooking.
Important for Keto: These pure fat foods are key for meeting fat intake requirements on a ketogenic diet without exceeding carb or protein limits.
Read Labels Carefully: Always check nutritional labels, as some fats may be part of products that contain hidden carbohydrates or protein.

The Pure Fat Distinction: Refined vs. Whole Foods

Most people think of avocados, nuts, or cheese when they think of fatty foods. While these are all excellent sources of healthy fats, they are not composed solely of fat. Avocados contain carbohydrates and protein, nuts have protein and fiber, and cheese is well-known for its protein content. The only way to find a food with truly zero carbs and protein is to look at fats that have been isolated from their original sources.

Plant-Based Sources of Pure Fat

For those seeking plant-based options, the world of cooking oils offers numerous choices. These oils are extracted from plants, leaving behind the carbohydrates and proteins of the original source. Many are celebrated for their health benefits, particularly for heart health.

Extra Virgin Olive Oil: A staple of the Mediterranean diet, EVOO is a monounsaturated fat and is 100% pure fat, with no carbs or protein. It's excellent for low-to-medium heat cooking and dressings.
Avocado Oil: With a higher smoke point than olive oil, avocado oil is a versatile, zero-carb oil rich in monounsaturated fats.
Coconut Oil (Unrefined): A source of saturated fat, including medium-chain triglycerides (MCTs), unrefined coconut oil is another pure fat source.
MCT Oil: Derived primarily from coconut oil, MCT oil is a concentrated pure fat source known for providing quick energy.
Other Vegetable Oils: Canola oil, sunflower oil, and safflower oil are also pure fat sources, though often less nutrient-dense than olive or avocado oil.

Animal-Based Sources of Pure Fat

Animal products can also provide pure fat sources through rendering processes. These fats are prized for their distinct flavors and high smoke points, making them ideal for frying and high-heat cooking.

Ghee (Clarified Butter): Created by heating butter to separate milk solids and water, ghee is a lactose-free and casein-free source of pure butterfat.
Lard: This is rendered pork fat. It is a traditional cooking fat with a smooth texture and is entirely free of carbs and protein.
Tallow: Rendered beef or mutton fat, tallow is another pure animal fat used for high-heat cooking.
Duck Fat: Prized by chefs for its rich flavor, rendered duck fat is a pure fat source that imparts a unique taste to roasted vegetables and meats.

Comparison of Pure Fats vs. High-Fat Whole Foods

To illustrate the difference, consider the following table. It shows how even high-fat whole foods, unlike refined oils, contain other macronutrients.


Food Item	Primary Macronutrient	Secondary Macronutrients	Notes
Extra Virgin Olive Oil	Fat	None	Refined oil, 100% fat
Avocado Oil	Fat	None	Refined oil, 100% fat
Lard (Rendered Pork Fat)	Fat	None	Refined animal fat, 100% fat
Avocado (Whole Fruit)	Fat	Carbs, Protein	Contains fiber, vitamins, and minerals
Cheese (Cheddar)	Fat	Protein, Carbs	Contains small amount of carbs (lactose)
Nuts (Almonds)	Fat	Protein, Carbs	Rich in fiber, vitamins, and minerals

Uses for Pure Fats in Cooking and Dieting

Pure fats, with their neutral flavor profiles and zero macro interference, are particularly useful for those on restrictive diets like the ketogenic diet. They are the easiest way to increase fat intake without affecting carbohydrate or protein limits.

Here are a few ways to incorporate these fats:

Cooking: Use avocado oil or tallow for frying at high temperatures. Sauté vegetables in coconut oil for a richer flavor.
Dressings and Sauces: Create healthy salad dressings with extra virgin olive oil and vinegar. Use olive oil to make homemade mayonnaise.
Baking: Lard and coconut oil can be used as alternatives to butter or shortening in certain recipes.
Keto-friendly Drinks: Add MCT oil to coffee or tea for a quick energy boost, often referred to as 'bulletproof coffee'.

The Importance of Sourcing Quality Fats

Not all fats are created equal. The health benefits associated with pure fats, especially oils, are often linked to their quality and the processing methods used. For example, extra virgin olive oil is less processed and retains more nutrients compared to standard olive oil. When choosing animal fats, consider sourcing from pasture-raised or grass-fed animals, as this may improve the fatty acid profile. Always read labels to ensure no fillers or trans fats have been added.

Conclusion

For those wondering what foods have fat but no carbs and no protein, the definitive answer lies in the category of refined fats and oils. While whole foods rich in fat, such as avocados, nuts, and dairy, provide a broader range of nutrients, they always come with trace amounts of carbohydrates and protein. Pure fat sources like olive oil, avocado oil, and rendered animal fats offer a straightforward way to increase dietary fat intake for those with specific dietary goals. By understanding the distinction between refined fats and high-fat whole foods, you can make more informed choices for your health and cooking needs. Healthy Fats from Healthline

Frequently Asked Questions

No, while close to a pure fat, butter contains trace amounts of milk solids, meaning it has a tiny bit of protein and carbohydrates. Ghee, or clarified butter, is closer to pure fat as these solids are removed.

No, nuts are high in fat but also contain significant amounts of protein and carbohydrates, most of which are fiber. They are not a pure fat source.

Avocado oil and rendered animal fats like tallow or lard have high smoke points, making them excellent, zero-carb options for high-heat cooking.

No, avocados are a high-fat fruit but they contain both carbohydrates and protein, though typically in smaller amounts than other macros. They are not pure fat.

The only way to get pure fat from meat is by using rendered animal fats like lard (from pork) or tallow (from beef), which have no carbs or protein. The muscle meat itself will always contain significant protein.

No, dark chocolate contains fats but also a notable amount of carbohydrates (sugar) and some protein. Only pure cocoa butter would be a pure fat.

Diets like the ketogenic diet require a high intake of fat and a very low intake of carbohydrates. Using pure fat sources allows dieters to meet their fat macro goals without consuming extra carbs or protein.