What Kind of Meat Has No Carbs? A Comprehensive Guide to Zero-Carb Protein

October 11, 2025 •

5 min read

In its natural, unprocessed form, virtually all fresh meat contains zero carbohydrates. For those following low-carb, keto, or carnivore diets, knowing what kind of meat has no carbs is the cornerstone of building a macronutrient-compliant meal plan. This guide explores a wide variety of these protein sources, from beef and poultry to fish and game, that can help you stay on track.

Quick Summary

Explore the world of zero-carb protein options, including various unprocessed red meat, poultry, and seafood choices. Learn about potential carb additions in processed products and specific natural exceptions like liver and certain shellfish. Discover how to confidently choose the right meats for your diet.

Key Points

All Unprocessed Meat is Carb-Free: Beef, chicken, lamb, pork, and game meats naturally contain no carbohydrates when sold in their fresh, raw form.
Check Processed Products for Added Carbs: Sausages, deli meats, and cured products like bacon may have hidden sugars, starches, or fillers that add to the carb count.
Most Fish and Shellfish are Carb-Free: Fish like salmon, tuna, and cod are zero-carb, but some shellfish contain trace amounts.
Liver is a Notable Exception: Unlike other organ meats, liver contains a small amount of stored carbohydrates (glycogen) and is not strictly zero-carb.
Season at Home to Control Carbs: Avoid pre-marinated products, as their sauces and glazes often contain added sugars.
Vary Your Protein Sources: Incorporating a mix of red meat, poultry, and seafood ensures a wide range of vitamins, minerals, and fatty acids.

Understanding "Zero Carb" and Protein

The term "zero carb" in the context of meat refers to fresh, raw, and unprocessed animal flesh that contains virtually no carbohydrates. This is because meat is primarily composed of protein and fat, with carbohydrates being the primary energy storage molecule for plants. During rigor mortis, the glycogen (the animal's energy storage form of carbs) in muscle tissue is consumed, leaving behind minimal to no carbohydrate content. This makes unprocessed meat a cornerstone of many low-carbohydrate eating plans, including the ketogenic (keto) diet, which requires a high-fat, moderate-protein, and very low-carb macronutrient breakdown. Beyond just being carb-free, animal proteins are also considered 'complete' proteins, containing all the essential amino acids your body needs to build and repair tissue.

A List of Carb-Free Meats and Proteins

When seeking to answer what kind of meat has no carbs, the answer is refreshingly simple: most of it. The key is to focus on fresh, unadulterated products. Here is a breakdown of the most common and accessible zero-carb protein sources:

Red Meats

Red meat is a staple for many low-carb and ketogenic dieters, offering rich flavor and high-quality protein and fats. All fresh cuts of beef, pork, and lamb are naturally carb-free.

Beef: All cuts of beef are naturally zero-carb, from lean options like sirloin to fatty cuts like ribeye and brisket. Ground beef is a versatile and budget-friendly option. Grass-fed beef is often recommended for its beneficial fatty acid profile.
Pork: Unprocessed pork, including cuts like pork chops, pork tenderloin, and pork belly, is also carb-free. Be cautious with processed pork products like ham and bacon, and always check the label for added sugars or curing agents.
Lamb and Mutton: These flavorful meats contain no carbohydrates and are rich in nutrients like Vitamin B12 and iron.
Bison and Game: For a leaner red meat option, bison is an excellent choice, containing zero carbs and high levels of protein. Other game meats like venison are also naturally carb-free.

Poultry

Lean and versatile, poultry is another excellent zero-carb protein source, as long as you choose unprocessed cuts.

Chicken: Unprocessed chicken breast, thighs, and wings are all carb-free. Chicken breast is a popular choice for its high protein-to-fat ratio.
Turkey: Fresh, unseasoned turkey, including breast and ground turkey, contains no carbs.
Duck, Goose, and Quail: All are naturally zero-carb in their unseasoned forms.

Seafood

From the sea to your plate, many types of fish and shellfish are also completely carb-free, and some offer the bonus of healthy omega-3 fatty acids.

Fish: Common examples with zero carbs include salmon, tuna, cod, trout, halibut, and sardines. Both fresh fillets and canned versions (in water or oil) are excellent choices.
Shellfish: While most fish are completely carb-free, some shellfish contain trace amounts of carbs. Common zero-carb shellfish include crab and lobster, while shrimp, clams, scallops, and oysters contain small but negligible amounts.

Organ Meats

Organ meats are nutrient-dense powerhouses, and most are carb-free, but with a significant exception. While most organ meats like heart and kidney are virtually zero-carb, liver contains a small but notable amount of glycogen, which is a stored carbohydrate. For example, 100 grams of beef liver can contain around 4 grams of net carbs.

The Carb Exception: Processed Meats

While fresh, unprocessed meat is carb-free, many processed meat products can contain hidden carbohydrates from additives. Always read the nutrition label and ingredient list carefully.

Curing agents: Processed pork products like bacon and ham are often cured with sugar, which can add a small number of carbohydrates. Choose uncured, sugar-free versions where possible.
Fillers and starches: Sausages, hot dogs, and deli meats can contain flour, breadcrumbs, or other starches to improve texture and volume, increasing their carb content.
Glazes and marinades: Pre-marinated meats or cuts with sweet glazes often have added sugars. Stick to plain meat and add your own low-carb seasonings.

Comparison of Popular Meats and Seafood


Meat/Seafood Type	Carb Content (per serving)	Key Nutrition Notes	Diet suitability
Beef (Unprocessed)	0g	Excellent source of protein, iron, and Vitamin B12. Fat content varies by cut.	Keto, Low-Carb, Carnivore
Chicken (Unprocessed)	0g	Lean, high-quality protein source. Versatile for many dishes.	Keto, Low-Carb, Carnivore
Salmon (Wild-caught)	0g	Rich in heart-healthy omega-3 fatty acids, protein, and calcium (especially canned).	Keto, Low-Carb
Pork (Unprocessed)	0g	Good source of protein and fat. Cuts like pork tenderloin are lean, while bacon is high in fat.	Keto, Low-Carb, Carnivore
Beef Liver	~4g per 100g	Exceptionally nutrient-dense, high in iron, Vitamin A, and folate.	Moderation on Strict Low-Carb
Shrimp	Trace carbs (<1g per 100g)	Good protein source with essential minerals like selenium and zinc.	Keto, Low-Carb

Ensuring Your Meat is Truly Carb-Free

To confidently build a low-carb meal plan, follow these steps to ensure your meat is free from hidden carbs:

Read Labels: Always check the nutrition facts and ingredient list for pre-packaged, processed, or pre-seasoned meat products.
Stick to Fresh: Purchase fresh, raw meat from the butcher counter to ensure there are no added ingredients.
Season at Home: Avoid pre-marinated meats, which often contain sugary sauces. Instead, use your own zero-carb seasonings and spices.
Buy Plain: For deli meats and sausages, look for varieties that explicitly state no added sugars or starches.
Be Aware of Organ Meat Exceptions: Remember that liver, unlike most other organ meats, contains some carbohydrates due to its glycogen stores.

Conclusion

For those managing carbohydrate intake, the answer to what kind of meat has no carbs is straightforward: fresh, unprocessed meat, poultry, and most fish are naturally carb-free. By prioritizing these whole food sources and being vigilant about the ingredients in processed alternatives, you can easily build a satisfying and nutritious low-carb diet. Variety is key, and incorporating a range of carb-free meats and seafood will provide your body with all the essential proteins and micronutrients it needs to thrive. The key to long-term success on a low-carb diet lies in choosing foods you genuinely enjoy and can sustain. For more information on healthy low-carb foods, you can explore resources like the Healthline low-carb foods list.

Frequently Asked Questions

Yes, unprocessed chicken breast, thighs, and other cuts are naturally zero-carb. However, breading, marinades, or sauces can add carbohydrates, so always opt for plain chicken when controlling carb intake.

While fresh pork is carb-free, bacon is a processed and cured product. Many brands add sugar during the curing process, so it can contain a small amount of carbs. Look for sugar-free bacon and always check the nutrition label.

Most fish, such as salmon, tuna, and cod, are zero-carb. However, some shellfish, including shrimp, clams, and oysters, contain trace amounts of carbs. These are usually negligible for most low-carb diets, but stricter approaches like carnivore may choose to be more mindful.

The main exception among organ meats is the liver, which stores glycogen, the body's form of carbohydrate energy. While the carb count is small, it is not zero. Other organ meats like heart and kidney are typically carb-free.

Any fresh, unprocessed meat is suitable. For the high-fat keto diet, fatty cuts like ribeye steak, pork belly, or skin-on chicken thighs are often preferred to meet fat macros. Leaner cuts like chicken breast are also great for meeting protein goals.

Most deli meats contain additives, fillers, and sometimes sugars to extend their shelf life and enhance flavor. You should check the label carefully and look for brands that explicitly state no added sugars or carbohydrates, or consider roasting your own meats.

Yes, pre-marinated meats and meat dishes with sauces or glazes are likely to contain added sugars and other ingredients that increase their carbohydrate content. To ensure a zero-carb meal, buy plain meat and prepare it with your own low-carb seasonings and fats.