What meat has no carbohydrates? Your guide to zero-carb options

November 4, 2025 •

3 min read

Many people assume all meat is completely carb-free, but the reality is more nuanced. This guide explains what meat has no carbohydrates, explores the exceptions, and helps you navigate labels to avoid hidden sugars and fillers.

Quick Summary

Most fresh muscle meats like beef, chicken, and pork contain no carbohydrates due to post-mortem glycogen depletion. Be mindful of processed meats and certain shellfish, which may contain small amounts of carbs from additives or natural glycogen stores.

Key Points

Fresh Muscle Meat is Carb-Free: Unprocessed meat like beef, chicken, pork, and most fish contains no carbohydrates due to the depletion of glycogen stores post-slaughter.
Check Processed Products: Processed and cured meats often contain hidden carbohydrates from additives like sugars, starches, and fillers.
Organ Meats Have Trace Carbs: Some organ meats, particularly liver, contain small amounts of residual glycogen, so they are not technically zero-carb.
Shellfish Can Have Trace Carbs: While most fish are carb-free, certain shellfish like mussels and oysters contain small amounts of carbohydrates.
Prioritize Unprocessed Options: For a reliably zero-carb diet, choose fresh, whole cuts of meat and check nutrition labels on any prepared or processed products.
Protein and Fat Remain: Even when carbs are absent, fresh meat provides essential protein, healthy fats, B vitamins, and minerals.

The Carb-Free Nature of Fresh Meat

For anyone following a low-carb or ketogenic diet, fresh, unprocessed meat is a staple, and for a very good reason: muscle tissue contains virtually no carbohydrates. This is because the animal's natural glycogen stores—the carbohydrate form of energy stored in muscles—are almost completely depleted after slaughter and during the conversion of muscle to meat. This metabolic process leaves behind only protein and fat, making most raw, unseasoned meat naturally carb-free.

The Zero-Carb Meat List: What to Prioritize

To ensure your protein source is completely free of carbohydrates, focus on fresh, unprocessed varieties. Here is a breakdown of the safest bets for a zero-carb intake:

Beef: All cuts of fresh beef, including steak, ground beef, and roasts, are carb-free. Opting for grass-fed beef may also provide a higher quality fatty acid profile.
Pork: Uncured, unseasoned pork, such as pork chops and pork tenderloin, contains no carbohydrates. Be cautious with processed pork like bacon or sausages, as these often have added sugars.
Poultry: Chicken, turkey, and duck are all carb-free when cooked plain and without any sugary marinades or breading. Leaner cuts, like chicken breast, are higher in protein and lower in fat.
Fish: Most fish, including salmon, tuna, cod, and haddock, contain 0 grams of carbohydrates. Fish is also an excellent source of omega-3 fatty acids.
Game Meats: Wild game meats like venison, bison, and rabbit are naturally carb-free and offer a lean protein alternative.

Exceptions and Hidden Carbs to Watch For

While fresh muscle meat is a reliable zero-carb option, some exceptions and potential hidden sources exist. Awareness of these can help you avoid unintentionally consuming carbohydrates and support your dietary goals.

Organ Meats

Organ meats, or offal, are incredibly nutrient-dense but can contain small amounts of carbs because they retain some glycogen. Liver, in particular, is an exception to the zero-carb rule for meat. For example, 100 grams of beef liver can contain a few grams of carbs, while other organ meats like heart and kidney generally have negligible amounts.

Shellfish

Certain types of shellfish contain small, but measurable, amounts of carbohydrates. Mussels, oysters, clams, and scallops all have trace amounts of carbs, while shrimp and crab generally have zero. For most low-carb diets, these small amounts are acceptable, but stricter zero-carb approaches may require minimizing their intake.

Processed and Cured Meats

This is the most common pitfall for those seeking a carb-free diet. Many processed and cured meats contain additives that introduce hidden carbohydrates. Examples include:

Sausages: Often contain fillers and sugar.
Bacon: Some varieties are cured with sugar.
Deli Meats: Many pre-packaged versions contain fillers or dextrose.
Meat Jerky: Most commercial brands have sugary marinades.
Hot Dogs: Can contain fillers or starch.

Always read the nutrition label carefully and choose products that list only meat, salt, and spices. You can find out more about reading nutrition labels by visiting the Centers for Disease Control and Prevention's website.

Carbohydrate Comparison: Unprocessed vs. Processed Meat


Meat Type	Carbohydrate Source	Typical Carb Count (per 100g serving)
Unprocessed Beef (Steak)	None (glycogen depleted)	0g
Unprocessed Chicken (Breast)	None (glycogen depleted)	0g
Unprocessed Fish (Salmon)	None (glycogen depleted)	0g
Beef Liver	Retained glycogen	~3–4g
Processed Sausage	Fillers, sugar, spices	Varies, e.g., 2–3g per sausage
Cured Bacon	Added sugar for curing	Varies, e.g., 0–1g per slice
Deli Turkey	Fillers, additives	Varies, e.g., 1–2g per slice

The Bottom Line on Carb-Free Meats

When seeking out meat with no carbohydrates, the key is to stick to fresh, whole, and unprocessed muscle meats. Beef, pork, poultry, and fish in their natural state are your best and safest bets for a truly zero-carb protein source. Be vigilant when it comes to processed products, and make it a habit to check nutrition labels for any hidden sugars, starches, or fillers that can increase the carb count. By prioritizing fresh cuts and understanding the nuances of organ meats and shellfish, you can confidently integrate meat into your low-carb or ketogenic diet without compromising your goals.

Frequently Asked Questions

No, a fresh beef steak contains zero grams of carbohydrates because the animal's glycogen stores are depleted after slaughter.

This depends on the product. Many processed meats like hot dogs and bacon contain added sugar or starch. You must check the nutrition label carefully to ensure there are no added carbs.

No, not all organ meats contain significant carbs. Liver is the main exception, retaining some glycogen. Other organ meats typically have only negligible trace amounts.

Yes, fresh salmon, like most other fish, contains no carbohydrates and is also a great source of protein and healthy omega-3 fatty acids.

The presence of carbohydrates is the key difference. Unlike animal meat, plant-based meat substitutes often contain significant carbohydrates from starches or other plant-based ingredients used to create their texture and flavor.

Not necessarily. Deli meats often contain fillers, flavorings, and preservatives that can add hidden carbohydrates. Always read the nutrition label on the package.

Some shellfish, such as mussels, oysters, and scallops, contain small amounts of carbohydrates. However, options like shrimp and crab typically have 0 grams of carbs.