Which food has no carbs and sugar?

October 19, 2025 •

3 min read

Naturally, unprocessed animal products like meat and fish contain virtually zero carbohydrates or sugar. For those seeking to eliminate these macros, focusing on a specific list of foods is essential for maintaining a strict dietary plan, including options like steak and eggs.

Quick Summary

Several foods, primarily animal-based proteins and certain fats, contain no carbohydrates or sugar. These items are staples of a zero-carb eating plan, which can have health implications for blood sugar and weight management.

Key Points

Animal Products are Key: Meats, poultry, and fish in their unprocessed forms are naturally free of carbohydrates and sugar.
Fat for Fuel: Pure fats and oils like olive oil, butter, and tallow contain no carbs and provide a crucial energy source on zero-carb plans.
Hydration is Carb-Free: Plain water, black coffee, and unsweetened tea are excellent zero-carb beverage options.
Trace Carbs in Produce: While not zero, many non-starchy vegetables and certain nuts contain very low net carbs, offering essential nutrients.
Nutrient Consideration: A strict, long-term zero-carb diet risks nutrient deficiencies and requires careful planning, potentially with medical supervision.

The Core of a Zero-Carb Diet

When searching for which food has no carbs and sugar, the answer lies predominantly in the animal kingdom and with certain fats. Most plant-based foods, while healthy, contain at least trace amounts of carbohydrates, with some being very low in net carbs. A truly zero-carb and zero-sugar diet is highly restrictive and consists mainly of unprocessed animal products and pure fats.

Zero-Carbohydrate Protein Sources

Meats and Poultry:

Beef (steak, ground beef)
Pork (chops, bacon—ensure no added sugar for curing)
Lamb (chops, roasts)
Chicken (skinless breast, thighs)
Turkey (breast, ground)
Game Meats (venison, bison)
Organ Meats (heart, kidney—check labels for liver, which can have carbs)

Fish and Seafood:

Salmon
Tuna
Tilapia
Cod
Sardines
Mackerel
Trout
Most unprocessed white fish

Eggs and Dairy:

Eggs contain a minimal amount of carbs (less than 1g per large egg) and are a foundational food for many low-carb diets.
Unprocessed, hard cheeses like cheddar and parmesan contain virtually zero carbs per serving.

Zero-Carbohydrate Fats and Oils

Fats and Oils:

Butter (high-quality, grass-fed is often preferred)
Ghee (clarified butter)
Lard (rendered pork fat)
Tallow (rendered beef fat)
Olive Oil (pure, extra-virgin)
Avocado Oil
Coconut Oil

These fats are crucial for energy when carbs are eliminated, making them a staple for zero-carb and ketogenic diets.

Zero-Carbohydrate Beverages

Beverages:

Water (unflavored and unsweetened)
Sparkling Water (plain, unsweetened)
Black Coffee (without sugar or milk)
Plain Tea (without sugar or milk)

The Role of "Low-Carb" Foods

While a strict zero-carb diet is very limited, incorporating very low-carb foods adds variety and essential micronutrients. These items are not truly zero-carb but contain very few net carbs, which is total carbs minus fiber.

Very Low-Carb Vegetables

Leafy Greens (spinach, kale, lettuce)
Broccoli
Cauliflower
Mushrooms
Bell Peppers
Zucchini
Asparagus

Low-Carb Nuts and Seeds

Macadamia Nuts
Pecans
Chia Seeds
Flaxseeds

Zero-Carb vs. Low-Carb Food Comparison


Food Type	Example	Carb Count (Approx.)	Key Nutrients	Role in Diet
Pure Zero-Carb	Beef Steak	0g	Iron, B Vitamins, Protein, Fat	Primary energy source; muscle maintenance.
Pure Zero-Carb	Olive Oil	0g per tbsp	Healthy Fats, Antioxidants	Energy source; enhances flavor.
Trace-Carb	Egg	<1g	Protein, Fat, Choline, Vitamin B12	Nutrient-dense protein source.
Low-Net-Carb	Spinach (1 cup)	<1g net	Vitamin K, Vitamin A, Iron	Adds fiber, vitamins, and minerals.
Low-Net-Carb	Avocado	~2g net	Potassium, Fiber, Vitamin K, Healthy Fats	Adds fiber and nutrients; provides healthy fats.

Potential Downsides and Considerations

While eliminating carbs can lead to rapid weight loss, mainly water weight initially, and may improve blood sugar control for some, a strict zero-carb diet can be challenging and carries risks. It can lead to nutrient deficiencies, as many essential vitamins (like vitamin C) and minerals are found in plant-based foods. Some individuals experience symptoms like headaches, fatigue, and digestive issues as their body adapts, often called the "keto flu". Additionally, the long-term effects of an exclusively animal-based diet are not fully understood, and the emphasis on high fat intake may affect cholesterol levels. Consulting a healthcare professional before starting is highly recommended.

Conclusion: Navigating Zero and Low-Carb Choices

For those needing to know which food has no carbs and sugar, unprocessed meats, fish, and pure fats are the definitive answer. However, a sustainable and nutritionally balanced approach for many involves combining these zero-carb staples with very low-carb vegetables, nuts, and seeds. This strategy provides more essential micronutrients and fiber while keeping overall carbohydrate intake low. The key is to prioritize whole, unprocessed foods and understand that while true zero-carb options are limited, a wider range of foods can fit into a very low-carb lifestyle. For more information on the health impacts, consider researching studies on ketogenic diets, such as those discussed on Healthline.

Frequently Asked Questions

Yes, it is possible by consuming only foods with zero carbohydrate content, such as unprocessed meats, fish, pure fats, and water. However, this is extremely restrictive and can lead to nutrient deficiencies if not carefully managed.

A single large egg contains a very small amount of carbohydrates (typically less than 1g), which is negligible for most low-carb diets like keto. They are considered an ideal food for low-carb eating.

Non-starchy vegetables like leafy greens (spinach, lettuce), broccoli, cauliflower, bell peppers, asparagus, and zucchini have very low net carb counts and are often included in low-carb diets.

Hard, unprocessed cheeses like cheddar and parmesan contain virtually zero carbs per serving. Softer cheeses may contain slightly more, but most are very low-carb and suitable for a strict diet.

Bacon can be zero-carb, but it's crucial to check the label. Some manufacturers use sugar in the curing process, which adds a small amount of carbohydrates. Look for brands that are explicitly sugar-free.

The long-term health implications of a completely zero-carb diet are not fully clear, and it may lead to nutrient deficiencies. Many health professionals recommend a more balanced, low-carb approach that includes non-starchy vegetables.

For a truly zero-carb snack, consider options like beef jerky (check for added sugar), hard-boiled eggs, or slices of hard cheese. Pork rinds are also a popular zero-carb snack.