Which food has no carbs in it? A comprehensive guide

November 30, 2025 •

4 min read

While many foods contain carbohydrates, an increasing number of people are seeking genuinely zero-carb options for dietary reasons, such as managing blood sugar or following a ketogenic diet. This guide provides a comprehensive breakdown of foods that contain virtually no carbohydrates, helping you navigate your nutrition goals with clarity.

Quick Summary

This article explores foods with zero or negligible carbohydrate content, including unprocessed meats, fish, fats, oils, and certain seasonings. It also covers low-carb alternatives for those seeking to reduce overall carb intake.

Key Points

Unprocessed meats are carb-free: Fresh beef, poultry, and lamb contain no carbohydrates.
Pure fats and oils are reliable zero-carb sources: Olive oil, coconut oil, and butter are perfect for a no-carb diet.
Fresh fish is a zero-carb powerhouse: Most fresh fish, like salmon and tuna, are excellent protein options with no carbs.
Beware of hidden carbs in processed foods: Read labels on deli meats, sauces, and packaged seasonings for added sugars.
Eggs have negligible carbs: While not strictly zero, the carb content in eggs is minimal, making them a low-carb staple.
Herbs and spices are mostly carb-free: Use seasonings like salt, pepper, and dried herbs liberally to flavor zero-carb meals.
Aging reduces carbs in cheese: Hard, aged cheeses like cheddar and parmesan have lower carb counts than softer varieties.

The Truth About Zero-Carb Foods

Many people mistakenly believe that eating low-carb means eliminating carbohydrates entirely. In reality, while many foods are naturally very low in carbohydrates, it is important to understand which items truly contain zero carbs and which have trace amounts that can add up over time. This is especially crucial for individuals following very strict ketogenic or carnivore diets.

Meats and Poultry: The Foundation of a Zero-Carb Diet

Unprocessed, fresh meat and poultry are excellent sources of protein and are naturally carb-free. The preparation method is key, as breading, glazes, or sugary marinades can easily add unwanted carbohydrates.

Carb-free meats:

Beef: All cuts of fresh beef are carb-free.
Pork: Unprocessed pork, such as chops and roasts, contains no carbs. Always check labels on processed pork products like bacon or sausage for added sugars.
Lamb: A naturally carb-free option that is also rich in nutrients like Vitamin B12.
Chicken and Turkey: Skinless chicken breast and turkey are prime examples of lean, zero-carb proteins.
Organ Meats (excluding liver): Most organ meats like heart and kidney contain no carbs, though liver does contain a small amount.

Fish and Seafood: A Rich Source of Carb-Free Protein

Most types of fresh fish are naturally zero-carb and provide healthy omega-3 fatty acids, especially fatty fish like salmon and mackerel. However, certain shellfish can contain trace amounts of carbs.

Zero-carb fish options:

Salmon
Tuna
Halibut
Cod
Sardines
Trout
Tilapia

Seafood with trace carbs:

Oysters
Shrimp
Crab
Mussels

Fats and Oils: The Purest Zero-Carb Sources

Pure fats and oils are arguably the most reliable category for finding foods with zero carbohydrates. They are a staple for those seeking a high-fat, low-carb diet like keto.

No-carb fats and oils:

Extra Virgin Olive Oil
Coconut Oil
Avocado Oil
Butter and Ghee
Lard, Tallow, and Duck Fat
MCT Oil

Seasonings, Condiments, and Beverages

While herbs and spices have negligible carb counts, many condiments and drinks can contain hidden sugars. Always check labels to ensure they remain carb-free. Natural sweeteners are a great way to add flavor without carbs.

Negligible or zero-carb seasonings and condiments:

Salt
Black Pepper
Vinegar
Dried Herbs (basil, oregano, thyme)
Mustard (check labels)

Zero-carb sweeteners:

Stevia
Pure Erythritol
Monk Fruit Extract

Zero-carb beverages:

Water
Black Coffee
Plain Tea
Sparkling Water

The “Almost Zero” Carb Category

For those not adhering to a strict zero-carb diet, incorporating low-carb vegetables, cheeses, and dairy can add variety and nutrients. These foods contain minimal carbohydrates per serving but are not completely carb-free.

Low-Carb vs. Processed Foods: A Comparison


Food Category	Carb Content (Approximate)	Important Consideration
Fresh Meat	0g	Preparation method is crucial; avoid breading or sweet glazes.
Processed Deli Meat	~1-2g per serving	Check labels for added sugars or fillers.
Fresh Fish	0g	A zero-carb staple, but some shellfish have trace carbs.
Processed Fish Sticks	High (due to breading)	Breading adds significant carbohydrates.
Pure Oils/Fats	0g	Unprocessed oils are carb-free.
Packaged Dressings	Varies widely	Often contain added sugars or thickeners.
Hard Cheeses (e.g., Cheddar)	<1g per ounce	Aging reduces lactose, lowering carb count.
Processed American Cheese	~1-2g per ounce	Additives increase carb count.

Cooking with Zero-Carb Ingredients

Creating delicious zero-carb meals is easier than you might think. Focus on the core ingredients and enhance their flavor with carb-free fats and seasonings. A simple grilled steak or fish fillet with a side of steamed, low-carb vegetables is a classic example.

Conclusion

While a genuinely 100% carb-free diet is challenging, an abundance of natural foods contains zero or negligible carbohydrates. By focusing on unprocessed meats, fresh fish, pure oils, and simple seasonings, individuals can effectively minimize their carb intake for dietary goals like weight loss or blood sugar management. Always be mindful of processed foods, where hidden sugars can compromise your efforts. Making informed choices empowers you to take full control of your nutrition. Learn more about low-carb diets.

Zero-Carb Food Summary

Meat and Poultry: Unprocessed cuts of beef, chicken, pork, and lamb are reliably carb-free.
Fish and Oils: Fresh fish is an excellent zero-carb protein source, as are pure fats and oils.
Seasonings: Most herbs and spices contain negligible carbs and can be used to add flavor.
Hidden Carbs: Be cautious of processed meats, sauces, and condiments, which may contain added sugars.
Healthy Fats: Pure oils like olive and coconut are the most consistent zero-carb food group.
Reading Labels: Always check ingredient labels for unexpected additives when choosing packaged goods.
Eggs and Cheeses: Eggs and many aged cheeses are very low in carbs but may not be strictly zero.

Frequently Asked Questions

Unprocessed, fresh meat like beef, chicken, and lamb is naturally carb-free. However, processed meats such as sausage or deli cuts may contain added sugars and fillers that add carbohydrates. Always read the nutrition label on processed items.

Almost all fruits and vegetables contain some amount of carbohydrates, though many are very low. Starchy vegetables like potatoes and corn are high in carbs, while leafy greens like spinach and cruciferous vegetables like cauliflower are much lower.

No, a large egg contains about 0.5 grams of carbohydrates. However, this amount is so minimal that eggs are widely considered a zero-carb food in the context of most low-carb diets.

You can use any pure oil or fat, as they contain no carbohydrates. Excellent zero-carb options include olive oil, coconut oil, avocado oil, and butter.

Most dried herbs and spices contain negligible amounts of carbs and can be considered carb-free for most dietary purposes. Just be cautious with pre-mixed spice blends that may contain sugar.

Achieving a diet with literally zero carbohydrates is nearly impossible, as many natural foods contain trace amounts. The focus is on minimizing intake by choosing foods with zero or negligible carb counts, such as unprocessed meats, fish, and pure fats.

Most cheeses are low in carbs, but the exact amount varies. Aged, hard cheeses like cheddar and parmesan tend to be lower in lactose (milk sugar) and thus lower in carbs than softer, fresher cheeses. Processed cheese products are often higher in carbs due to additives.