What Type of Meat Has No Carbs?

November 25, 2025 •

4 min read

Most fresh, unprocessed cuts of animal meat naturally contain zero grams of carbohydrates. While animals do store energy as glycogen in their muscles, these stores are depleted during the post-mortem process, leaving the meat virtually carb-free by the time it is consumed. This makes plain, fresh meat a staple for anyone asking what type of meat has no carbs.

Quick Summary

This guide outlines the various types of fresh and unprocessed meats, poultry, and seafood that are naturally carbohydrate-free. It explains why some processed meats may contain hidden carbs and offers tips for incorporating pure, zero-carb proteins into a low-carb diet. Understanding which meats are truly carb-free is crucial for success on dietary plans like keto or carnivore.

Key Points

Fresh Meat is Zero Carb: Unprocessed beef, pork, chicken, and other muscle meats naturally contain no carbohydrates due to the depletion of glycogen stores after slaughter.
Processed Meats Contain Hidden Carbs: Sausages, bacon, deli meats, and jerky often have added sugars, fillers, or starches, so it's vital to check nutrition labels.
Seafood is Primarily Carb-Free: Most fish like salmon and tuna are zero-carb, but some shellfish, such as oysters and mussels, contain small amounts.
Organ Meats Can Contain Carbs: Liver is an exception to the rule, retaining a small amount of glycogen that contributes a few grams of carbohydrates per serving.
Versatile Protein Source for Low-Carb Diets: Zero-carb meats provide high-quality protein and essential nutrients, making them a cornerstone of diets like keto and carnivore.

All Fresh and Unprocessed Meats are Carb-Free

Fresh, unprocessed cuts from nearly all types of animals are naturally carb-free, making them a foundational food for ketogenic and carnivore diets. The primary macronutrients in meat are protein and fat, with carbohydrate content being negligible to non-existent. The reason for this is that an animal's muscle tissue contains glycogen, a storage form of carbohydrate, but this is broken down into lactic acid after slaughter. By the time the meat is prepared and eaten, the carbohydrate content is effectively zero. This holds true for a wide variety of meats, from common beef and chicken to more exotic options.

Carb-Free Options from Land Animals

Several popular land animals offer a range of delicious and versatile cuts that contain no carbohydrates when prepared without fillers, marinades, or breading.

Beef: All cuts, from sirloin steak and ribeye to ground beef and brisket, are naturally zero-carb. Choosing fattier cuts can help individuals on a high-fat, low-carb diet meet their macro goals.
Pork: Fresh pork, including pork chops, pork tenderloin, and bacon without added sugar, is a fantastic carb-free option. Pork rinds are a popular zero-carb snack derived from pork skin.
Chicken: Unprocessed chicken, such as skinless breasts, thighs, and wings, contains no carbohydrates. For higher fat content, keep the skin on or opt for darker meat.
Turkey: Like chicken, fresh turkey breast and dark meat are both carb-free.
Lamb: Lamb chops and ground lamb are excellent, flavourful additions to a zero-carb diet, rich in protein and healthy fats.
Bison and Venison: Game meats are also naturally free of carbohydrates, providing lean protein options.

Zero-Carb Seafood

Most types of fish and seafood are also entirely carb-free, while also being rich in beneficial nutrients, particularly omega-3 fatty acids.

Fish: Varieties like salmon, tuna, cod, mackerel, and tilapia contain zero carbohydrates. It is important to opt for fresh or canned fish preserved in water or oil, avoiding sugary marinades.
Shellfish: Many types of shellfish, including crab and lobster, contain no carbs. However, some shellfish like oysters, mussels, and clams do contain small amounts of carbohydrates and should be consumed in moderation on strict zero-carb diets.

The Exception: Organ Meats

While most muscle meat is carb-free, certain organ meats are exceptions. Liver, for example, contains a small amount of residual glycogen, which accounts for a few grams of carbohydrates per serving. The carb count is typically low, but those on a strict zero-carb diet should be mindful of portion sizes when consuming liver.

The Problem with Processed Meats

When buying meat, the term "unprocessed" is key to ensuring zero carbohydrate content. Processed and cured meats, even if derived from a carb-free animal, can have hidden sugars, starches, or other fillers added during manufacturing. It is essential to read the nutrition label carefully, especially for the following items:

Sausages and Hot Dogs: Many brands add fillers like corn syrup, starch, or sugar to enhance flavour and texture.
Bacon: Some cured bacon products include sugar, so selecting brands with zero-carb labels is crucial.
Deli Meats: Sliced turkey, ham, and roast beef may contain binders, preservatives, or other additives that increase the carbohydrate count.
Jerky: Many marinades used for beef and fish jerky are high in sugar, so always check the label.

A Comparison of Meat Carbohydrate Content


Meat Type	Example Cut	Natural Carb Content	Common Processed Versions	Potential Added Carbs
Beef	Sirloin Steak	0g	Sausages, hot dogs	Yes, from fillers/sugar
Pork	Pork Tenderloin	0g	Sugary bacon, cured ham	Yes, from curing/glazing
Chicken	Chicken Breast	0g	Processed chicken bites	Yes, from breading/marinades
Salmon	Salmon Fillet	0g	Salmon jerky	Yes, from sugary marinades
Cod	Cod Fillet	0g	Fish cakes, fish sticks	Yes, from breading/fillers
Oysters	Fresh Oysters	Small amount (~3.7g/100g)	Canned or smoked oysters	Unlikely, but depends on preparation
Beef Liver	Cooked Liver	Small amount (~3-4g/100g)	Liverwurst, pâté	Unlikely, but varies by recipe

Conclusion

For individuals seeking a truly zero-carb diet, the safest and most reliable sources are fresh, unprocessed muscle meats, poultry, and fish. The key is to avoid processed products that may contain hidden sugars, starches, or fillers that add unnecessary carbohydrates. Reading nutrition labels and opting for whole, minimally prepared proteins ensures a carb-free meal base. While organ meats like liver contain minimal carbs, other fresh meats are a safe bet. Enjoying a variety of carb-free meats provides essential protein, fats, and micronutrients for a successful low-carb lifestyle.

The Carnivore Diet Explained

The carnivore diet takes the zero-carb meat principle to its logical conclusion, advocating for an exclusively animal-based diet. This means consuming only meat, fish, eggs, and some low-lactose dairy products, eliminating all plant-based foods. Proponents of this diet suggest it can aid weight loss, reduce inflammation, and improve mental clarity. However, it is an extremely restrictive diet and has drawn criticism for lacking robust scientific evidence for long-term health benefits, as well as eliminating many nutrient-dense plant foods. Anyone considering this diet should consult a medical professional.

Nutrient Density: Meat is packed with vitamins and minerals like iron, zinc, and Vitamin B12.
Energy Source: A high-fat, high-protein diet encourages the body to burn fat for energy through ketosis.
Satiety: Protein and fat are highly satiating, which can help control appetite and aid in weight loss.
Potential Downsides: The diet eliminates fiber, many micronutrients, and can be difficult to sustain long-term.
Professional Guidance: Due to its restrictive nature, medical supervision is recommended.

Frequently Asked Questions

All fresh and unprocessed muscle meats have no carbs, including beef (steak, ground beef), pork (chops, belly), chicken (breast, thighs), turkey, lamb, bison, and venison.

Most fish, such as salmon, tuna, and cod, are naturally carb-free. However, some shellfish like oysters, mussels, and clams contain a small number of carbohydrates and should be moderated on a strict zero-carb diet.

Only if you can confirm they have no added sugar, fillers, or starches. Many processed meats include these additives, so reading the nutrition label is critical to ensure they are truly zero-carb.

Some organ meats, particularly liver, contain a small amount of residual glycogen, resulting in a few grams of carbohydrates per serving. Other organ meats have only trace amounts or none at all.

Animals store carbohydrates as glycogen in their muscles, but this glycogen is broken down into lactic acid during the post-mortem process. This leaves the meat with virtually no digestible carbohydrates by the time it is consumed.

For absolute certainty, opt for fresh, whole cuts of meat with no added seasonings, marinades, or breading. Avoid processed versions unless you can confirm the absence of added sugars and fillers by checking the nutrition label.

Yes, many pre-packaged spice rubs, marinades, and sauces contain added sugar or starches. To maintain a zero-carb meal, use pure herbs, spices, salt, and fat, and make your own sauces.