What foods have no carbohydrates and no sugars?

October 10, 2025 •

4 min read

While water is arguably the only substance with literally zero carbohydrates and calories, many foods are considered practically zero-carb, containing less than half a gram per serving. Understanding what foods have no carbohydrates and no sugars is essential for those on restrictive diets like keto or carnivore, where controlling macronutrient intake is key.

Quick Summary

This guide provides a definitive breakdown of animal proteins, healthy fats, and flavorings that are free from carbohydrates and sugars. It also examines trace carbs in items like non-starchy vegetables and aged cheese and advises on how to read labels to ensure accuracy.

Key Points

Animal Proteins are Zero-Carb: Unprocessed meats like beef, pork, and chicken, along with fish, seafood, and eggs, are the foundation of a no-carb diet.
Not All Dairy is Carb-Free: While butter, ghee, and most aged hard cheeses are zero-carb, milk and yogurt contain lactose (sugar) and are not.
Healthy Fats Are Essential: Oils such as extra virgin olive oil, avocado oil, and animal fats like tallow provide necessary energy with no carbohydrates.
Check Labels for Hidden Sugars: Be mindful of processed meats, marinades, and condiments, which often contain added sugars and starches.
Non-Starchy Vegetables Are Low-Carb: Vegetables like broccoli, spinach, and cauliflower contain trace carbohydrates, but their high fiber content results in very low net carbs.
Hydrate with Simple Beverages: Water, black coffee, and plain unsweetened tea are your go-to drinks for a no-carb diet.
Low-Carb Doesn't Mean Zero-Carb: While valuable, low-carb items like non-starchy veggies, nuts, and shellfish still contain small amounts of carbohydrates and should be factored into your total intake.

For individuals focusing on a low-carbohydrate eating plan, such as ketogenic or carnivore diets, identifying foods with minimal to zero carbohydrates is a fundamental practice. Most naturally occurring foods contain at least some carbohydrates, but many animal-based products, fats, and oils are virtually carb-free. Processed foods, however, often contain hidden sugars and starches, so it is always critical to check ingredient labels. This article explores the food groups that can form the backbone of a zero-carb, no-sugar diet.

The Zero-Carb Food Roster: Animal Products

Animal products are the foundation of a no-carb diet, providing high-quality protein and essential fats without carbohydrates. To ensure true zero-carb status, it is important to choose unprocessed options, free from sugary marinades, breading, or fillers.

Meats and Poultry

Beef: All cuts of beef, from steak to ground beef, are naturally carbohydrate-free. For those seeking higher fat content, options like ribeye and brisket are excellent. Unprocessed organ meats like kidney and heart also contain negligible carbs and are nutrient-dense, though some, like liver, can have a few grams of carbs from glycogen stores.
Pork: Unprocessed pork, including pork chops, ribs, and uncured bacon, contains no carbs. Bacon should be uncured and free of added sugar. Many processed pork products like sausages and hams may have added starches or sugars, so checking the label is vital.
Chicken and Turkey: Unprocessed poultry, including breast, thighs, and other cuts, is a zero-carb protein source. Removing the skin before cooking or opting for fresh meat without added marinades is recommended to avoid hidden carbs.
Lamb and Game Meats: Lamb, bison, venison, and other game meats are naturally zero-carb. These can offer different flavor profiles and beneficial fatty acid profiles compared to conventional meats.

Fish and Seafood

Fish and seafood are excellent sources of protein and omega-3 fatty acids, with most types containing no carbohydrates.

Fatty Fish: Salmon, mackerel, sardines, and tuna are rich in omega-3s and are completely carb-free.
White Fish: Leaner options like cod, haddock, tilapia, and halibut also contain zero carbohydrates.
Shellfish: While most fish are zero-carb, some shellfish contain trace amounts of carbohydrates. Oysters, shrimp, crab, lobster, and mussels have small but measurable amounts, though they can still be included in moderation on many low-carb plans.

Eggs and Dairy

Eggs: Eggs are a nutritional powerhouse and a perfect zero-carb, zero-sugar food. They can be cooked in numerous ways, offering versatility for breakfast, lunch, or dinner.
Dairy (Zero-Carb): Certain dairy products contain virtually no carbohydrates. These include pure butter, ghee (clarified butter), and many aged hard cheeses like parmesan, cheddar, and Swiss, where the lactose (milk sugar) has been broken down.

Fats and Oils with Zero Carbs

Adding healthy fats to a zero-carb diet is crucial for energy and satiety. The following fats and oils are free of carbohydrates and sugars when used in their pure form:

Animal Fats: Tallow, lard, and duck fat are rendered animal fats with zero carbs.
Butter and Ghee: As mentioned, these are zero-carb when unprocessed.
Plant-Based Oils: Extra virgin olive oil, avocado oil, and coconut oil are excellent, carb-free cooking options.

Beverages and Flavorings

Staying hydrated and adding flavor without introducing carbs or sugar is straightforward with these options:

Beverages: Water (still or sparkling), black coffee, and plain, unsweetened tea are all zero-carb options.
Seasonings: Simple spices like salt, black pepper, and many dried herbs (e.g., oregano, rosemary, thyme) are carb-free.
Condiments: Plain yellow mustard and many hot sauces are zero-carb, but always check the label for added sugars. Vinegars like apple cider vinegar also contain no carbs.

The Low-Carb Spectrum: Understanding Net Carbs

It is important to differentiate between true zero-carb foods and very low-carb foods, which might still contain a small amount of digestible carbs (net carbs). Many zero-carb diets include these low-carb options for added nutrients and variety.

Vegetables (Low-Carb)

Non-starchy vegetables are typically low in net carbs (total carbs minus fiber), but not strictly zero. Examples include leafy greens (spinach, kale), broccoli, cauliflower, asparagus, and bell peppers. These add vital vitamins, minerals, and fiber to the diet.

Nuts and Seeds (Low-Carb)

Certain nuts and seeds are low in carbs but should be consumed in moderation due to calorie density. Macadamia nuts, pecans, and chia seeds are popular choices, but portion control is key as carbohydrates can accumulate quickly.

Zero-Carb vs. Low-Carb: A Comparison


Food Category	Zero-Carb Examples	Low-Carb Examples	Key Difference
Protein	Fresh Beef, Pork, Chicken, Eggs	Liver, Shellfish (trace carbs)	Zero-carb is unprocessed meat/eggs; low-carb options can have trace carbs.
Fats	Butter, Ghee, Olive Oil, Tallow	Some cheeses, Avocado (fruit, trace carbs)	Pure fats are zero-carb; some dairy and fruits contain minimal carbs.
Vegetables	-	Leafy Greens, Broccoli, Cauliflower, Peppers	No vegetable is truly zero-carb; non-starchy vegetables are low-carb due to fiber content.
Beverages	Water, Black Coffee, Plain Tea	Herbal Teas (check for fruit additives)	Zero-calorie and unflavored drinks are zero-carb; herbal teas can contain traces depending on ingredients.

Conclusion: Navigating a Zero-Carb Approach

Creating a meal plan around foods with no carbohydrates and no sugars is very achievable by focusing on unprocessed animal proteins, healthy fats, and simple flavorings. While a truly zero-carb diet is very restrictive, incorporating low-carb options like non-starchy vegetables can offer additional nutritional benefits. The most crucial aspects of this dietary approach are reading labels diligently and understanding the distinction between zero-carb, low-carb, and foods with hidden sugars. As with any significant dietary change, it is advisable to consult a healthcare professional to ensure all nutritional needs are met. For more comprehensive low-carb recipes, resources like Perfect Keto offer numerous ideas.

Frequently Asked Questions

Most unprocessed, fresh meats like beef, chicken, and pork are zero carb. However, processed meats often contain added sugars, starches, and other ingredients that add carbohydrates, so always check the label.

Yes, some dairy is acceptable. Pure fats like butter and ghee, along with aged cheeses where lactose has been mostly removed, are zero or very low in carbs. Other dairy products like milk and yogurt are not zero-carb due to their natural sugar content.

No vegetable is strictly zero-carb, but many non-starchy vegetables are extremely low in net carbs. Leafy greens, broccoli, and cauliflower are excellent low-carb options for vitamins and fiber and can be included in moderation.

Pure seasonings like salt and pepper are zero-carb. Plain yellow mustard, some hot sauces, and vinegars are also carb-free, but it is crucial to check the ingredient list for hidden sugars and additives.

Great zero-carb snacks include hard-boiled eggs, cheese slices, pepperoni, or pork rinds. Low-carb options like macadamia nuts or olives can also work, but be mindful of portion sizes.

Net carbs are calculated by subtracting dietary fiber and sugar alcohols from the total carbohydrates. Fiber is not digested and does not affect blood sugar, so on many low-carb diets, net carbs are the focus.

Beyond water, you can enjoy black coffee and plain unsweetened tea. Stevia and monk fruit are popular zero-calorie, zero-carb sweeteners, but ensure they contain no fillers.