Which foods have no carbs and no sugar?

November 8, 2025 •

4 min read

While many food labels promise 'sugar-free' or 'low-carb' options, it's important to know what truly qualifies as a zero-carb, zero-sugar food. The vast majority of unprocessed whole foods that contain carbohydrates, such as fruits and vegetables, have some level of sugar, even if trace amounts. Purely zero-carb foods include unprocessed meats, fish, eggs, and certain fats.

Quick Summary

Purely zero-carb, zero-sugar foods are primarily unprocessed animal products and pure fats. Meat, fish, eggs, butter, and healthy oils contain almost no carbohydrates. Some cheeses and certain low-carb vegetables also fit, provided they are eaten in moderation and without sugary additives. Beverages like water, plain tea, and black coffee are carb-free. Processed foods and most plant-based products often contain hidden sugars or carbs. Adherence to strict zero-carb protocols should be managed carefully to avoid nutritional deficiencies.

Key Points

Unprocessed Animal Products: Pure proteins like fresh meat, poultry, and fish are the most reliable sources of zero-carb, zero-sugar foods.
Pure Fats and Oils: Healthy fats such as olive oil, coconut oil, butter, and avocado oil contain no carbohydrates.
Check Processed Items: Always read labels on processed meats like bacon or jerky, as they often contain added sugars and fillers.
Minimal Carb Vegetables: While not truly zero-carb, leafy greens, broccoli, and cauliflower are extremely low in net carbs and can be included in moderation.
Strict vs. Low Carb: Strict zero-carb eating can be restrictive and may lead to nutritional gaps. A balanced approach often includes very low-carb plant foods.
Hydration Options: Stick to water, black coffee, and plain tea for zero-carb, zero-sugar beverages.

The Core of Zero-Carb, Zero-Sugar Eating

When pursuing a diet that eliminates carbohydrates and sugars, it's essential to focus on unprocessed whole foods. The body's three macronutrients are carbohydrates, proteins, and fats. Since virtually all carbohydrates break down into sugar, a food without carbs is also a food without sugar. The foods that naturally fit this profile are mostly from the animal kingdom, along with a few select fats and beverages.

Meats and Poultry

Unprocessed meat and poultry are the cornerstone of a strict zero-carb diet. They provide high-quality protein and essential nutrients without any carbohydrates.

Beef: Ribeye steaks, ground beef, and brisket are excellent sources of fat and protein.
Pork: Cuts like pork belly, chops, and bacon are popular choices, but be sure to check labels on processed items for added sugar.
Chicken and Turkey: Opt for dark meat like thighs and wings for higher fat content, or stick with lean breast meat for high protein.
Lamb and Bison: These meats also provide rich sources of protein and fat with no carbs.
Organ Meats: Kidney, heart, and tongue are zero-carb options, though liver contains trace amounts of carbohydrates.

Seafood and Fish

Most fish and seafood are naturally carb-free and packed with beneficial nutrients like omega-3 fatty acids, iodine, and vitamin B12.

Fatty Fish: Salmon, trout, sardines, and mackerel are rich in healthy fats and contain no carbs.
White Fish: Cod, haddock, tilapia, and flounder are lean, protein-rich, and carb-free.
Shellfish: Shrimp, crab, and lobster are virtually carb-free. Oysters and mussels contain trace amounts but can be included in moderation.

Eggs and Dairy

Eggs are a versatile and nutrient-dense food with minimal carbs, while some dairy products are also suitable for a zero-carb approach.

Eggs: A large egg contains less than one gram of carbs, primarily from trace starches and sugars in the yolk.
Hard Cheeses: Aged cheeses like Parmigiano-Reggiano and sharp cheddar have almost no carbs. During the aging process, most lactose (milk sugar) is removed. Soft cheeses like brie and cream cheese have slightly more but are still very low. Always choose full-fat versions and read the label.
Butter and Ghee: These pure fats contain no carbohydrates and are staples for adding flavor and energy.

Fats and Oils

Pure fats and oils are completely free of carbohydrates and sugars, making them an essential part of a zero-carb diet for satiety and energy.

Extra Virgin Olive Oil: A healthy fat for low-temperature cooking and dressings.
Avocado Oil: Features a high smoke point, making it ideal for cooking.
Coconut Oil: Provides medium-chain triglycerides (MCTs) for quick energy.
Animal Fats: Tallow and lard are traditional cooking fats with zero carbs.

Beverages

Staying hydrated is crucial, and several beverages contain no carbs or sugar.

Water: Plain, sparkling, or still water is the safest and healthiest choice.
Coffee: Black coffee with no added sugar or milk is carb-free.
Tea: Plain tea, such as green, black, or herbal, contains no carbs. Be mindful of fruity herbal teas, which may contain sugar.

Comparison of Common Animal Products


Food Item	Carbohydrates (per 100g)	Sugar (per 100g)	Protein	Fat	Considerations
Beef (uncooked)	~0g	~0g	High	Variable	Varies by cut; fatty cuts are higher in fat
Salmon (cooked)	~0g	~0g	High	High	Rich in omega-3 fatty acids
Large Egg	~0.7g	~0.1g	Medium	High	Contains trace carbs, but minimal
Hard Cheese (e.g., Parmigiano)	~0-1g	~0g	High	High	Carb content depends on age and type
Olive Oil	0g	0g	0	Very High	Use for low-temperature cooking
Chicken Breast (cooked)	~0g	~0g	Very High	Low	Leanest cut of chicken

Low-Carb Plant-Based Options

While no vegetable is truly zero-carb due to its fiber and starch content, many are so low that they can be included in a zero-carb-focused diet. The term 'net carbs' is often used, which subtracts fiber from total carbs.

Leafy Greens: Spinach, lettuce, and kale have minimal net carbs and are packed with vitamins and minerals.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are low in net carbs and highly nutritious.
Cucumber and Celery: Extremely low in carbohydrates and excellent for hydration.
Mushrooms: A versatile ingredient with very low carb content.
Avocado: A high-fat fruit that is very low in net carbs.

The Importance of Reading Labels

For products like bacon, sausage, or jerky, it is crucial to check the nutrition facts. Many processed meats contain added sugar or fillers for flavor and preservation, which can quickly add unwanted carbohydrates. Always opt for plain, unprocessed versions when possible. The same rule applies to condiments and sauces, which are often hidden sources of sugar.

Potential Health Considerations

A strict zero-carb diet can lead to nutritional deficiencies if not carefully planned. Eliminating entire food groups, especially nutrient-rich fruits and starchy vegetables, can result in insufficient fiber intake, which is essential for digestive health. It may also lead to a lack of certain vitamins, minerals, and antioxidants. It is always recommended to consult with a healthcare professional or registered dietitian before starting any restrictive dietary regimen to ensure it aligns with your individual health needs. A zero-carb approach is often more effectively used as a short-term strategy or a modified low-carb diet that allows for small amounts of nutrient-dense plant foods.

Conclusion

Foods with no carbs and no sugar are predominantly unprocessed animal proteins and pure fats. These include various meats, fish, eggs, butter, and healthy oils. While truly zero-carb vegetables do not exist, many leafy greens and cruciferous vegetables contain very low amounts and are often incorporated into low-carb or keto-style diets. Success depends on careful planning, label reading, and an understanding that strict elimination may have nutritional trade-offs. By focusing on whole, unprocessed options, it is possible to build a satisfying and nutrient-rich meal plan.

Frequently Asked Questions

Almost all fresh, unprocessed meat and poultry are completely carb and sugar-free. However, processed items like sausages, deli meats, and bacon can contain added sugars or fillers, so it's essential to check the label.

Yes, all fruits and vegetables contain carbohydrates, although the amounts vary widely. The carbohydrate content is mostly from natural sugars, starch, and fiber. Certain options like leafy greens and broccoli are very low in net carbs.

Many hard, aged cheeses are very low in carbs and sugar, making them a suitable option. The aging process removes most of the lactose. Parmigiano-Reggiano and cheddar are good examples. Stick to full-fat versions and check labels for additives.

Yes, water, black coffee, and plain tea are all completely free of carbohydrates and sugars. Unsweetened sparkling water is also an option. Avoid flavored waters or teas unless they explicitly state zero-sugar and zero-carb.

Total carbs include all carbohydrates in a food. Net carbs are calculated by subtracting the fiber and sometimes sugar alcohols from the total carbs, representing the carbohydrates that the body absorbs. The concept of net carbs is often used to include very low-carb plant foods in a zero-carb-focused diet.

A diet that completely eliminates all carbohydrate-containing foods can be difficult to sustain and may lead to nutritional deficiencies, especially in fiber and certain micronutrients. Consulting a healthcare professional is recommended before starting such a restrictive diet.

Some zero-carb snack options include hard-boiled eggs, cheese cubes, unflavored jerky (check labels), and crispy pork rinds. Plain nuts and seeds contain a small amount of net carbs but are often included in moderation.