Which foods are non-carbs?

December 26, 2025 •

4 min read

While almost every natural food contains a small, trace amount of carbs, certain food groups are considered 'non-carbs' because they contain virtually no digestible carbohydrates per serving. Understanding which foods are non-carbs is essential for anyone following a very low-carb or ketogenic diet.

Quick Summary

This guide explores the primary categories of non-carbohydrate foods, including unprocessed meats, fish, eggs, and healthy fats. It details specific low-carb vegetables, dairy products, and seasonings, providing a clear overview for successful meal planning.

Key Points

Proteins: Unprocessed meats, fish, and eggs are fundamental non-carb foods, providing protein with zero or minimal carbohydrates.
Fats and Oils: Pure fats like olive oil, coconut oil, butter, and ghee are entirely carb-free and provide essential energy.
Dairy: Many hard and aged cheeses contain negligible carbs, making them excellent low-carb dairy choices.
Non-Starchy Vegetables: Leafy greens, broccoli, and cauliflower offer crucial fiber and micronutrients with very low net carbs.
Read Labels: Always check ingredient lists and nutrition facts for processed meats, condiments, and spice mixes to avoid hidden sugars and starches.
Net Carbs: Focus on net carbs (total carbs minus fiber) to accurately track the carb impact of low-carb foods like vegetables and nuts.
Beverages: Water, black coffee, and plain tea are safe, carb-free drink options for hydration.

Understanding "Non-Carb" Foods

When people search for "non-carbs," they are often looking for foods with either zero or an extremely low net carbohydrate count. Technically, water is the only truly carb-free and calorie-free substance. For practical purposes, a food is considered non-carb if it contains less than one gram of net carbs per serving. The concept of net carbs is important for low-carb dieters, as it refers to the total carbohydrates minus the dietary fiber, which is not digested by the body. Most foods commonly labeled as non-carb fall into categories rich in protein or fat, with very few plant-based options making the absolute zero-carb list.

Proteins: The Core of a Non-Carb Diet

Proteins from animal sources are a cornerstone of a zero or very low-carb diet. Unprocessed meats, fish, and poultry contain essentially no carbohydrates, making them excellent staples for meals.

Unprocessed Meats

This includes a wide variety of meats that are free from sugary marinades or breading.

Beef (steak, ground beef, ribs)
Pork (chops, loin, bacon without added sugar)
Poultry (chicken, turkey, duck)
Lamb and other game meats (venison, bison)

It is crucial to read labels on processed meat products like sausages, hot dogs, and deli meats, as some may contain hidden sugars or starches.

Fish and Seafood

Seafood is another fantastic source of non-carb protein, often rich in heart-healthy omega-3 fatty acids.

Fatty fish like salmon, tuna, mackerel, and trout
Leaner fish such as cod, halibut, and tilapia
Shellfish like crab, lobster, and shrimp (some contain trace carbs)

Fats and Oils: Energy Sources Without Carbs

Pure fats and oils are naturally free of carbohydrates, providing a valuable energy source, especially for those on a ketogenic diet.

Animal Fats

Butter (especially grass-fed)
Ghee (clarified butter)
Lard (pork fat)
Tallow (beef fat)

Plant-Based Oils

Extra virgin olive oil
Coconut oil
Avocado oil
MCT oil

Almost-Zero Carb Dairy and Eggs

While some dairy products like milk contain lactose (a form of sugar), eggs and many cheeses have negligible carbohydrate content, making them suitable for low-carb lifestyles.

Cheeses

Hard, aged cheeses contain very little lactose, leaving them with low or zero net carbs.

Cheddar
Parmesan
Swiss
Mozzarella
Cream Cheese

Eggs

Eggs are a versatile and nutrient-dense food with very few carbs. A large egg contains approximately 0.5 grams of net carbs.

Non-Starchy Vegetables: Fiber and Nutrients with Minimal Carbs

For those who include plant-based foods, non-starchy vegetables are the best choice. While not technically zero-carb, they provide essential fiber, vitamins, and minerals with a minimal impact on net carb count.

Common low-carb vegetables include:

Leafy greens (spinach, kale, lettuce)
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
Other options (asparagus, mushrooms, bell peppers, zucchini, cucumber)

Comparison of Carb Content


Food Category	Examples	Carb Status	Notes
True Zero-Carb	Unprocessed Meats, Seafood, Oils, Butter, Ghee, Spices, Water	Essentially zero net carbs	Excellent for strict keto and carnivore diets. Read labels on processed items.
Almost-Zero Carb	Eggs, Hard Cheeses, Low-Carb Vegetables (spinach, broccoli), Nuts (macadamia)	Less than 1g net carbs per serving	Adds fiber and nutrients. Portion control is important for nuts and dairy.
Higher Carb (Avoid)	Grains, Starchy Vegetables (potatoes, corn), Fruits, Legumes, Sugar	High in digestible carbohydrates	These foods are typically excluded from very low-carb meal plans.

Condiments, Spices, and Drinks

Flavor doesn't have to be sacrificed on a low-carb diet. Many seasonings and beverages are non-carb.

Spices and Herbs: Most are carb-free. Salt, pepper, basil, oregano, and rosemary are safe choices. Be wary of spice blends with added sugar.
Condiments: Unsweetened mustard and most hot sauces have negligible carbs. Vinegar, like apple cider or white vinegar, is also carb-free.
Beverages: Water, black coffee, and unsweetened tea are perfect. Some diet sodas and sparkling water are also options. For alcohol, clear spirits like vodka, gin, and whiskey contain no carbs but should be consumed in moderation as they can still impact metabolism.

Conclusion

While a true zero-carb diet is highly restrictive and likely unnecessary for most, a low-carb lifestyle that focuses on which foods are non-carbs provides a wide array of delicious and nutritious options. By prioritizing unprocessed proteins, healthy fats, and carefully selected low-carb vegetables, you can create satisfying meals that support your dietary goals. Remember that reading labels is crucial, as hidden carbohydrates can be found in many processed foods. Focusing on whole, single-ingredient foods is the simplest way to adhere to a non-carb approach and ensure you receive proper nutrition. It is always wise to consult a healthcare professional before starting any restrictive diet. For more on structuring a low-carb diet, read more about the no-carb diet on Healthline.

Recipes with Non-Carb Foods

Keto Cheesy Cloud Bread: Uses eggs, cream cheese, and spices to create a carb-free bread alternative.
Zero-Carb Pork Rind Bread: A recipe utilizing crushed pork rinds and eggs to make a high-protein, zero-carb loaf.
Low-Carb Roasted Vegetables: Uses non-starchy vegetables like broccoli, cauliflower, and Brussels sprouts with olive oil and seasonings.
Keto Fat Bombs: Made with healthy fats like coconut oil and nut butter for a high-fat, low-carb snack.

By incorporating recipes and meal ideas like these, you can enjoy a flavorful and varied diet while keeping your carbohydrate intake extremely low.

Frequently Asked Questions

Unprocessed, fresh meats like beef, pork, and chicken are virtually zero-carb. However, processed meats often contain fillers, glazes, or marinades with added sugar and starches, so it is important to check the labels carefully.

No vegetable is completely non-carb, as they all contain some carbohydrates. However, non-starchy vegetables like leafy greens, broccoli, and cauliflower are very low in net carbs and high in fiber, making them suitable for low-carb diets.

Most dairy products, like milk and yogurt, contain natural milk sugar (lactose), which is a carbohydrate. However, some items like butter and many hard, aged cheeses have been processed to have very little to no carbs.

Zero-carb foods, such as pure oils and unprocessed meats, have no digestible carbohydrates. Low-carb foods, like most vegetables and some dairy, contain small amounts of net carbs but can still be part of a low-carb eating plan.

Nuts and seeds contain carbohydrates, but many are high in fiber, resulting in a low net carb count. For example, macadamia nuts are very low in net carbs, while almonds and chia seeds are also good options when eaten in moderation.

Water, black coffee, and plain tea are reliably carb-free. Unflavored clear spirits like vodka, gin, and whiskey are also zero-carb, but alcohol consumption should always be in moderation.

Always read the nutritional information and ingredient list on product packaging. Look for added sugars, starches, maltodextrin, and other carbohydrate-containing fillers, which are often found in sauces, pre-marinated meats, and processed deli products.