What Has Zero Carbs and High-Protein? The Ultimate Guide

November 14, 2025 •

3 min read

According to Healthline, unprocessed animal proteins like meat, fish, and eggs are naturally very close to zero grams of carbohydrates. This makes them central to dietary patterns focused on limiting carb intake. Understanding what has zero carbs and high-protein is key for those following strict low-carb or ketogenic lifestyles.

Quick Summary

Purely animal-based foods like unprocessed meats, poultry, and fish offer high-protein with zero carbohydrates. Eggs, butter, and select fats are also carb-free options, while certain cheeses contain only trace amounts.

Key Points

Animal Proteins are Key: Unprocessed meats, poultry, and fish are the primary sources of zero-carb, high-protein foods, forming the basis of a carnivore or ketogenic approach.
Eggs are a Staple: With less than one gram of carbs per serving, eggs are a versatile, nutrient-rich option for zero-carb diets, providing essential vitamins and protein.
Not All Seafood is Zero-Carb: While most fish is carb-free, shellfish like shrimp and oysters contain trace amounts of carbohydrates that can add up if not monitored.
Select Dairy and Fats Work: Pure fats like butter, ghee, and oils are carb-free. Aged, hard cheeses are also very low in carbs due to lactose breakdown during aging.
Nutrient Deficiencies are Possible: A zero-carb diet is restrictive and eliminates fruits, vegetables, and whole grains, which can lead to a lack of fiber, vitamins, and minerals.
Quality Matters: Focusing on lean cuts of meat and wild-caught fish, and being mindful of fat intake, is crucial for promoting heart health within this dietary framework.

Core Zero-Carb, High-Protein Foods

For those adhering to a strictly zero-carb or carnivore diet, the list of compliant foods is focused almost entirely on the animal kingdom. Unprocessed, unadulterated meats, poultry, and fish provide ample protein without any carbohydrates.

Unprocessed Meats and Poultry

These foods form the foundation of a high-protein, zero-carb eating plan. For best results, select items that have not been cured with sugar or injected with fillers. Examples include:

Beef: Steaks (e.g., ribeye, sirloin), ground beef, and roasts.
Pork: Unprocessed cuts like pork shoulder, chops, and tenderloin.
Chicken: Skinless chicken breast and thighs are excellent lean protein sources.
Turkey: Plain turkey breast and ground turkey are great low-fat, high-protein options.
Game Meats: Venison, bison, and other game are naturally carb-free.

Eggs and Select Dairy

Eggs are a versatile, nutrient-dense staple that are virtually carb-free. One large egg contains less than one gram of carbs, which is typically insignificant for most zero-carb dieters. Hard, aged cheeses contain very minimal carbohydrates, as most of the lactose is removed during the aging process.

Eggs: A great source of protein, fat, and micronutrients like B12 and choline.
Butter and Ghee: These pure milk fats contain no carbohydrates and are staples for adding flavor and fat to zero-carb meals.
Aged Cheeses: Parmesan, cheddar, and gouda often have less than a gram of carbs per serving.

Zero-Carb Seafood

Fish and other seafood are fantastic sources of high-quality protein and beneficial Omega-3 fatty acids, with zero carbohydrates.

Fatty Fish: Salmon, mackerel, and tuna are rich in Omega-3s.
White Fish: Cod, haddock, and tilapia offer lean protein with a mild flavor.
Seafood (with caution): While most fish is carb-free, some shellfish like shrimp, oysters, and clams contain trace amounts of carbs.

Comparison Table: Zero-Carb Protein Sources


Food Item	Protein (per 100g)	Fat (per 100g)	Carbs (per 100g)	Notes
Beef Steak	~25g	~15g	0g	Varies by cut; good source of iron.
Chicken Breast	~31g	~3.6g	0g	Leanest protein source; high in niacin.
Wild Salmon	~22g	~13g	0g	Rich in Omega-3s and B vitamins.
Cod Fillet	~20g	~0.7g	0g	Very lean source of protein and B12.
Large Egg (1)	~6g	~5g	<1g	Highly versatile and nutrient-dense.

Potential Considerations for a Zero-Carb Lifestyle

While a diet of high-protein, zero-carb foods can offer benefits like weight loss and increased satiety, it is not without considerations. A zero-carb approach is extremely restrictive and can lead to nutrient deficiencies over time, as it eliminates entire food groups like fiber-rich vegetables and fruits.

For some, transitioning to a zero-carb diet can lead to a period known as the 'keto flu,' with symptoms like fatigue, headaches, and irritability as the body adapts. It is also important to consider the quality of the protein sources. Opting for leaner cuts and fatty fish can help balance fat intake and support heart health.

Incorporating healthy fats from sources like olive oil and avocado oil (both zero-carb) is important to ensure energy needs are met. Ultimately, a zero-carb diet is not a one-size-fits-all approach and should be considered with full awareness of its restrictions and potential impact on nutrient intake.

Conclusion: Navigating Zero-Carb, High-Protein Eating

Foods with zero carbs and high-protein are primarily animal-based, including various unprocessed meats, poultry, eggs, fish, and certain dairy products and fats. These foods offer excellent sources of protein, but strict adherence to a zero-carb plan means sacrificing many nutrient-dense plant foods. While potentially beneficial for weight management and satiety, a zero-carb diet requires careful planning to ensure adequate nutrition and long-term sustainability. Speaking with a healthcare professional or registered dietitian is always recommended before making significant dietary changes, especially for those with pre-existing health conditions.

For more information on balancing protein and carbs, you can read the article on high-protein, low-carb diets from Healthline.

Frequently Asked Questions

Yes, in its unprocessed state, beef is a zero-carb food. This includes steaks, ground beef, and roasts. Be cautious with processed beef products like some sausages or cured meats, as they may contain added carbs.

A large egg contains less than one gram of carbohydrates, making it virtually carb-free and a staple in most zero-carb eating plans. For practical purposes, it is treated as a zero-carb food.

Most hard, aged cheeses contain very minimal carbohydrates, often less than one gram per ounce. This is because the lactose is broken down during the aging process. Softer or processed cheeses may have higher carb content.

Most fish, including popular options like salmon, tuna, cod, and tilapia, are naturally zero-carb. Fatty fish are also a great source of Omega-3s. However, some shellfish contain trace amounts of carbs.

Butter is a fat and is composed of approximately 80% fat, with no carbohydrates. This makes it an ideal zero-carb addition for cooking or flavoring foods.

Most organ meats contain only trace amounts of carbohydrates, with the notable exception of liver. Beef liver, for example, can contain a few grams of carbs due to its glycogen stores.

Strictly zero-carb foods are animal-based. Vegetarian options like tofu and tempeh contain some carbohydrates, and true zero-carb eating is challenging for vegetarians. Eggs and some cheese can fit into a lacto-ovo vegetarian diet, but a purely plant-based, zero-carb approach is not feasible.