Which Foods Have Zero Carbs for a Strict Diet?

December 30, 2025 •

3 min read

An eight-ounce cup of plain black coffee contains virtually zero carbohydrates, making it an excellent zero-carb beverage choice. For those adhering to a strict low-carb or ketogenic lifestyle, knowing exactly which foods have zero carbs is essential for maintaining your dietary goals and staying in ketosis.

Quick Summary

Pure, unprocessed meats, seafood, eggs, oils, and rendered animal fats are naturally carb-free foods. Unsweetened beverages like plain coffee, tea, and water, along with many herbs and spices, also contain no carbohydrates.

Key Points

Unprocessed Meat: Pure, unprocessed beef, pork, and poultry are naturally zero-carb, providing protein without sugar or fiber.
Seafood Selection: All types of fish and seafood, such as salmon, tuna, and shrimp, are excellent zero-carb protein sources.
Eggs are Carb-Free: A single large egg contains less than one gram of carbohydrates, making it a perfect keto and zero-carb food.
Pure Fats and Oils: Extra virgin olive oil, coconut oil, butter, and rendered animal fats are all naturally carb-free and great for energy.
Mindful Beverages: Plain black coffee, tea, and water are zero-carb, but watch out for added sugars or creamers.
Flavorful Spices: Most herbs and spices contain negligible or zero carbs, but always check pre-mixed seasoning blends.

Unprocessed Meats and Poultry

All unprocessed meats and poultry, in their natural state, are entirely free of carbohydrates. This is because muscle tissue and organs are composed primarily of protein and fat, with no sugar or fiber content. However, it's critical to check labels on processed meat products, as they often contain added sugars and fillers that increase the carbohydrate count.

Examples of zero-carb meats:

Beef (steak, ground beef, roast)
Pork (chops, roast, bacon—ensure no sugar added)
Lamb
Chicken (breast, thighs, wings, no breading)
Turkey
Organ meats (most types, but raw beef liver has trace carbs)

Seafood and Fish

Like meat, fish and seafood are excellent sources of protein and healthy fats with zero carbohydrates. Oily fish, in particular, are also rich in omega-3 fatty acids, which are beneficial for heart and brain health.

Examples of zero-carb seafood:

Salmon
Tuna
Cod
Sardines
Tilapia
Shrimp (check for additives)
Crab (check for additives)
Lobster

Eggs

Eggs are a versatile and nutrient-dense food that contains virtually no carbohydrates. One large egg has less than one gram of carbs, making it a staple for keto and low-carb diets. They are packed with protein, healthy fats, vitamins, and minerals like choline and selenium. The way you cook them, whether boiled, scrambled, or fried, does not change their minimal carbohydrate content, as long as you avoid high-carb additions.

Fats and Oils

Pure fats and oils contain zero carbohydrates. This makes them crucial for boosting fat intake in a low-carb or ketogenic diet. However, you should prioritize high-quality, unprocessed options.

Examples of zero-carb fats and oils:

Extra virgin olive oil
Coconut oil
Avocado oil
MCT oil
Butter
Ghee (clarified butter)
Lard
Beef tallow

Beverages

Staying hydrated is important, and thankfully, many beverages are completely carb-free. Be mindful of sweeteners and flavorings, which can introduce hidden carbohydrates.

Examples of zero-carb beverages:

Water (tap, sparkling, mineral)
Plain black coffee
Plain tea (black, green, herbal)
Clear spirits (vodka, gin, rum, tequila) in moderation
Club soda

Herbs and Spices

Most herbs and spices are carb-free or have such minimal amounts that they are considered zero-carb in typical serving sizes. Using these can add significant flavor to your food without adding any carbohydrates. Always check pre-made spice blends and rubs for added sugars or fillers.

Zero-Carb Herbs and Spices:

Salt
Black pepper
Garlic powder
Onion powder
Cumin
Paprika
Cayenne pepper
Cinnamon
Oregano
Chili powder
Mustard powder

A Note on Processed Foods and Labels

While whole foods offer the cleanest zero-carb options, many processed products can be misleading. Always read nutrition labels carefully, especially on items like bacon, jerky, and sausages, where sugar is a common additive. The concept of “net carbs” (total carbs minus fiber) is often used for low-carb items, but for truly zero-carb foods, the distinction is unnecessary.

Zero-Carb vs. Low-Carb Comparison Table


Food Category	Zero-Carb Option	Low-Carb Option	Notes on Carbs
Animal Protein	Unprocessed Beef Steak	Beef Liver	Beef liver contains trace amounts of carbohydrates.
Dairy	Butter / Ghee	Hard Cheeses (e.g., Cheddar)	Most hard cheeses contain low, but not zero, carbs.
Fat Source	Olive Oil	Avocado	While a healthy fat source, avocado contains some fiber and net carbs.
Beverage	Black Coffee	Low-Carb Milk Alternatives	Unsweetened almond or coconut milk alternatives contain trace carbs.
Snack	Pork Rinds (check label)	Nuts and Seeds	Nuts and seeds contain fiber and net carbs.

Conclusion

For those seeking to limit carbohydrate intake, a variety of delicious and healthy whole foods are available. Unprocessed meats, fish, eggs, and pure fats are the cornerstones of a zero-carb diet, providing essential protein and energy. Additionally, plain beverages and a wide array of herbs and spices can add flavor without impacting your carb count. The key to success is to focus on these fundamental, natural food sources and remain vigilant by checking labels on any processed items. Adopting these habits allows you to enjoy a varied diet while staying on track with your goals. For more healthy low-carb food options, refer to this Healthline article on healthy low carb foods.

Frequently Asked Questions

Yes, a large egg contains less than one gram of carbohydrates and is considered a zero-carb food in the context of a low-carb diet.

Most single herbs and spices contain such small amounts of carbohydrates that they can be considered zero-carb in typical serving sizes. However, always check the labels on pre-mixed spice blends, which may contain added sugars or starches.

Clear distilled spirits like vodka, gin, rum, and tequila are zero-carb. However, mixers like juices, sodas, and sweetened syrups often contain high carb counts, so it's best to mix them with club soda or other sugar-free alternatives.

Pure butter and ghee are zero-carb dairy fats. However, most cheeses and heavy cream, while low in carbs, do contain trace amounts and are not truly zero-carb. Some strict zero-carb diets exclude all dairy except for butter and ghee.

Zero-carb foods contain no carbohydrates at all. Net carbs are calculated by subtracting the fiber content from the total carbs in a food. Many vegetables are considered low-net-carb but are not zero-carb.

Plain black coffee contains virtually zero carbohydrates. Adding milk, sugar, or flavored syrups will significantly increase the carb count.

Bacon can be zero-carb, but many store-bought varieties contain added sugars during the curing process. Always read the nutritional label to find brands that don't add sugar.