Your Ultimate Guide to High Protein No Carb Foods for Keto Success

Embarking on a ketogenic diet often means navigating the world of macronutrients with precision, particularly carbohydrates. For many, the key to unlocking the benefits of keto and achieving nutritional ketosis lies in significantly reducing carb intake. However, this doesn’t necessitate constant, rigid tracking. A simpler, more sustainable approach for many keto enthusiasts is to center their diet around foods naturally low in carbohydrates, especially those rich in protein and virtually free of carbs.

If you’re new to the keto lifestyle, it might seem like carbohydrates are omnipresent, lurking in unexpected places. The good news is, a vast array of delicious and satisfying foods contain negligible to zero net carbs – the digestible carbs that can hinder ketone production. This opens up a world of culinary possibilities while keeping your carb count in check and supporting your high protein needs on a ketogenic diet.

To streamline your keto journey and clarify your food choices, we’ve compiled an extensive guide focusing on high protein, no carb, and almost no carb foods. This list is designed to empower you with the knowledge to make informed dietary decisions, ensuring you stay on track with your keto goals while enjoying a variety of nutritious and flavorful options.

The Essential High Protein No Carb Food List: Simplifying Keto

While technically, almost all natural foods contain trace amounts of carbohydrates, the focus here is on practical zero carb options. Pure fats and oils are the only food group that are truly devoid of carbs. Therefore, many foods listed as “zero carb” in this guide contain minute, often negligible, amounts – fractions of a gram per serving.

To qualify for our “high protein no carb” list, a food, beverage, or ingredient must meet the following criteria:

It contains less than one gram of net carbs per serving.
It is not typically consumed in quantities large enough to significantly impact your daily carbohydrate intake.
It offers a substantial amount of protein, supporting muscle maintenance and satiety, key aspects of a successful keto diet.

Foods exceeding one gram of net carbs per serving, or those typically consumed in larger portions that could elevate carb intake, will be featured in our “almost zero carb” list. This distinction is crucial for those aiming for very strict carb limits.

For most individuals on a ketogenic diet, incorporating these “zero carb” foods is seamless, with the trace carbs being inconsequential. However, for those meticulously tracking carbs, it’s advisable to monitor serving sizes, as these minimal amounts can accumulate throughout the day.

We’ve categorized this list for easy navigation, based on food type and practical application within a ketogenic diet, particularly focusing on high protein choices:

By Food Category

By Practical Use (Focus on High Protein)

Below our primary list of no carb foods, you’ll find a supplementary list of “almost” zero carb foods. This expands your keto-friendly repertoire to include nutrient-rich fruits and vegetables, essential for fiber, vitamins, and minerals while adhering to carb restrictions.

This “almost zero carb” list enriches your keto options without sacrificing health or taste. These foods, when consumed in typical serving sizes, contribute slightly more than a gram of net carbs, which is why they are categorized separately from the “zero carb” list, but remain valuable components of a well-rounded keto or low-carb diet, especially when paired with high-protein choices from the zero carb list.

Utilize these lists as valuable resources to maintain low carb intake, ensuring you don’t compromise on flavor or worry about hidden carbs, and importantly, to prioritize protein intake within your ketogenic approach.

Comprehensive List of High Protein No Carb Foods, Categorized

To simplify your meal planning, let’s break down our high protein no carb list into straightforward categories:

High Protein Zero Carb Meats

Meats are foundational to a high protein, no carb diet, providing essential amino acids without adding carbohydrates.

Fresh Meats:

Beef
Veal
Lamb
Pork
Fowl (Chicken, Turkey, Duck, Goose, etc.)
Organ Meats (Heart, Kidney, Tongue, etc., excluding liver in most cases due to glycogen content)
Game Meats (Venison, Bison, Elk, etc.)
Exotic Meats (Ostrich, Emu, etc.)

Processed Meats*:

Hot dogs
Salami
Sausages
Bacon
Ham
Deli Meats (Turkey breast, Roast beef, etc.)
Salted and cured meat
Smoked meat
Jerky, meat sticks, and other dried meat products
Canned meat (Chicken, Beef, etc.)

* Important Note: Always scrutinize labels of processed meats. Opt for those without added carb-containing ingredients like sugars, dextrose, or fillers to maintain minimal net carb intake. These options remain excellent sources of high protein and minimal carbs.

High Protein Zero Carb Seafood

Seafood is another stellar category for high protein, zero carb eating, offering variety, essential fatty acids, and crucial nutrients alongside protein.

Fresh, Canned, or Smoked*:

Cod
Flounder
Sole
Haddock
Halibut
Sardine
Swordfish
Flatfish
Spanish Mackerel
Grouper
Tuna
Trout
Salmon
Catfish
Bass

* Check Ingredients: For all canned and smoked seafood, diligently check ingredient labels to avoid hidden carbohydrates, ensuring you maintain a high protein, zero carb approach.

Zero Carb Fats and Oils (Essential for Keto, but No Protein)

While fats and oils themselves are not protein sources, they are crucial for ketogenic diets and are inherently zero carb.

Extra virgin olive oil
Coconut oil
Grass-fed butter or ghee
MCT oil (Consider this high-quality brand)
Avocado oil
Animal fats (Lard, Tallow)

Zero Carb Snack Options (Some with Protein)

Snacks can be seamlessly integrated into a high protein, no carb diet, provided you choose wisely.

Pepperoni slices (Protein & Fat)
Pork rinds (Protein & Fat)
Bone broth (Minimal Protein, Hydration)
Smoked fish (Protein & Fat)
Canned fish (Protein & Fat)
Canned meat (Protein & Fat)
Dried meat products (Jerky, Biltong – Protein & Fat)
Seaweed (Minimal Protein, Minerals)

Ingredient Awareness: Carefully review ingredient labels for prepackaged snacks. Many may contain added sugars or other carb-containing ingredients, which are counter to a no carb, high protein approach. Explore keto-friendly snack options for more ideas.

Zero Carb Herbs, Spices, and Seasonings (Flavor Enhancement, No Protein)

Enhance the flavor of your high protein, no carb meals with these zero carb options.

Salt
Black Pepper
Most sugar-free Hot Sauces
Mustard (Check for sugar-free varieties)
Oregano
Rosemary
Thyme
Basil
Chives
Dill
Chili Powder*
Curry Powder*
Cinnamon*

* Moderation Advised: Use chili powder, curry powder, and cinnamon in moderation as they contain slightly higher trace amounts of net carbs compared to other spices listed, but still negligible in typical serving sizes.

Zero Carb Sweeteners (Sweetness without Carbs or Protein)

For those occasional sweet cravings on a high protein, no carb diet, these sweeteners are suitable.

Stevia extract
Monk fruit extract
Pure erythritol
Swerve sweetener
Any sweetener blend composed solely of stevia extract, monk fruit extract, and/or erythritol

Pure Forms Preferred: To minimize any potential net carb intake, opt for these sweeteners in their pure forms, without added ingredients or fillers.

Zero Carb Drinks and Beverages (Hydration, No Protein)

Stay hydrated with these zero carb beverage choices.

Primary Hydration Sources:

Water
Coffee (Black)
Tea (Unsweetened)
Sparkling Water
Club Soda
Seltzer water
Soda water (Unsweetened)

Consume in Moderation:

Sugar-free and carb-free energy drinks (Consider ingredients carefully)
Diet drink mixes or drink enhancers with no added sugars
Diet soda and other diet drinks (Choose wisely, consider long-term health impacts)

Zero Carb Alcohol (Use with Caution, No Protein)

Alcohol should be consumed cautiously, especially on a ketogenic diet, even if choosing zero carb options.

Gin
Rum (unflavored)
Vodka (unflavored)
Whiskey
Tequila
Scotch
Bourbon
Brandy
Cognac

Impact on Ketosis: Be aware that even zero carb alcohol can disrupt ketosis and hinder keto diet progress. Moderation is key. Explore our guide to ketogenic Mediterranean diet for more insights.

Zero Carb Options with High Fat and Low Protein (For Fat Intake, Minimal Protein)

These are primarily fat sources with very minimal protein.

Extra virgin olive oil
Coconut oil
Grass-fed butter or ghee
MCT oil (or Unflavored MCT Powder)
Avocado oil
Animal Fats
Pepperoni
Beef Pemmican
Ketoproof Coffee
Ketoproof Tea

Zero Carb Options with High Protein and Lower Fat (Prioritizing Protein)

These options are excellent for meeting protein goals without excessive fat intake.

Leaner cuts of zero carb meats (skinless chicken breast, turkey breast, veal, etc.)
Ground meat (turkey, chicken, beef, veal, pork, etc. – leaner varieties)
Leaner lunch & deli meats with no carb-containing fillers (ham, turkey, chicken, etc.)
Game Meats (venison, bison, ostrich, caribou, elk)
Exotic Meats (ostrich, camel, emu)
Smoked fish
Canned fish (skinless, boneless, and canned in water for lowest fat option)
Skinless canned chicken breast

Zero Carb Options with High Fat and High Protein (Balanced Protein and Fat)

These provide a good balance of protein and fat, ideal for ketogenic diets.

Bacon
Hot dogs
Salami
Sausages
Fattiest cuts of meat (steak, ribs, lamb chops, short rib, pork belly, etc.)
Salted and cured meats (e.g., corned beef)
Dark meat fowl with the skin on (e.g., chicken thighs and duck legs)
Canned fish (in olive oil with skin on for most fat)
Pork rinds
Dried meat products (jerky, biltong, meat sticks)

Low-calorie Zero Carb Options (Minimal Calories, Some Nutrients)

These offer minimal calories while being zero carb and providing some nutritional value.

Seaweed snacks
Bone broth
Shirataki noodles

This comprehensive list of zero carb foods serves as a valuable resource for keto grocery shopping and achieving your macronutrient (and micronutrient) targets, particularly focusing on high protein intake.

While a diet exclusively composed of zero carb foods is technically feasible, it’s not generally recommended. Extreme carb restriction isn’t necessary for health or weight loss. The essence of a ketogenic diet is achieving ketosis, and weight loss hinges on a calorie deficit. An exclusively zero carb diet is often impractical, unsustainable, and for most, unnecessarily restrictive.

Moreover, overly restricting carbs can lead to missing out on the health benefits of keto-friendly fruits, vegetables, and even cheese, which, while not zero carb, contribute valuable nutrients. Below, we delve into a detailed list of “almost zero carb” foods that broaden your ketogenic dietary options.

Zero Carb Meat Deep Dive

Meats are your primary protein sources on a ketogenic diet. Prioritize fresh, unprocessed options without added ingredients:

Beef
Veal
Lamb
Pork
Fowl (turkey, chicken, duck, goose, hen, quail)
Organ Meats*
Game Meats (venison, bison, ostrich, caribou, elk)
Exotic Meats (ostrich, camel, emu)

* Liver Caution: Exercise caution with liver consumption due to its glycogen content, a source of net carbs. 100 grams of beef liver can contain up to 4 grams of net carbs. Other organ meats contain only trace amounts.

Processed meats can also fit into a zero carb diet, but choose carefully:

Hot dogs
Salami
Sausages
Bacon
Ham
Deli Meats
Salted and cured meat (corned beef)
Smoked meat
Jerky, meat sticks, and other dried meat products
Canned meat

Ingredient Label Reading: Meticulously read ingredient labels. Be wary of carb-containing additives like dextrose, starch, sugar, syrup, or maltodextrin in “zero carb” products. Products with less than one gram of carbs per serving can legally be labeled as zero carb, potentially masking hidden carbs.

Prioritize fresh meats and seafood, and opt for processed meats only when they contain natural, carb-free ingredients.

Zero Carb Seafood Exploration

Seafood is an excellent protein source for keto dieters, also rich in omega-3 fatty acids. Omega-3s offer numerous health benefits, and dieticians often recommend consuming fatty fish like sardines and salmon at least twice weekly.

Fresh, unprocessed seafood options with zero carbs include:

Cod
Flounder
Sole
Haddock
Halibut
Sardine
Swordfish
Flatfish
Spanish Mackerel
Grouper
Tuna
Trout
Salmon
Catfish
Bass

Canned, smoked, and processed seafood varieties are also available. As with processed meats, ensure no carb-containing additives are present.

Wild-caught salmon and sardines are particularly healthy choices, low in mercury and rich in omega-3s. Opt for fresh or canned varieties without added ingredients.

Zero Carb Snack Ideas

For curbing cravings without exceeding your carb limit, numerous keto-friendly snacks are available:

Pepperoni slices (approximately 0.5g carbs per 14 slices)
Pork rinds
Bone broth
Smoked fish
Canned fish
Canned meat
Preserved meat products (jerky, biltong, pemmican, meat sticks)
Seaweed

These options are as low carb as snacks get on keto. Explore further keto snack options for more variety.

Always check ingredient labels for hidden carb-containing ingredients, sugars, and fillers in snack products.

Zero Carb Oils and Fats Selection

Healthy fats are crucial for meeting your fat needs on keto without increasing carb or protein intake. However, fat quality matters.

Prioritize these zero carb oils and fats:

Extra virgin olive oil
Coconut oil
Grass-fed butter or ghee
MCT oil (or Unflavored MCT Oil Powder)
Avocado oil
Animal Fats (lard, tallow)

Extra virgin olive oil and coconut oil are excellent for high-heat cooking due to their stability. They are less prone to breaking down into harmful compounds compared to other fats.

Limit or avoid vegetable, seed, and nut-based oils, as they are less healthy and can become toxic at high temperatures.

Zero Carb Spices, Herbs, & Seasonings for Flavor

Keto eating doesn’t have to be bland. Enhance your meals with these zero carb seasonings:

Salt
Black Pepper
Most sugar-free Hot Sauces
Mustard (sugar-free)
Oregano
Rosemary
Thyme
Basil
Chives
Dill
Chili Powder*
Curry Powder*
Cinnamon*

* Limit Moderately Carbed Spices: Use chili powder, curry powder, and cinnamon sparingly due to slightly higher trace net carb content.

Zero Carb Sweeteners for Keto Treats

Choose sweeteners judiciously, considering both carb content and health impacts. Some keto-friendly sweeteners, despite being carb-free, may have negative health effects.

Healthiest zero-carb sweeteners:

Stevia extract (liquid or solid, no additives)
Monk fruit extract (liquid or solid, no additives)
Pure erythritol (approximately 0.2 grams net carbs per teaspoon)
Swerve sweetener (1:1 sugar replacement, no blood sugar impact)
Blends of stevia, monk fruit, and/or erythritol (no fillers or additives)

For guidance on sweetener substitutions, consult our comprehensive guide to keto sweetener substitutions.

Avoid single-serving packets of low-calorie sweeteners, as they often contain carb-containing fillers like maltodextrin and dextrose. Refer to our guide to keto sweeteners for a detailed comparison.

Zero Carb Drinks & Beverages for Hydration

Stay well-hydrated, especially when starting keto.

Best zero carb drinks:

Water
Coffee (black)
Tea (unsweetened)
Sparkling Water
Club Soda
Seltzer water
Soda water (unsweetened)

For keto flu or headaches, add liquid electrolytes to these drinks without adding carbs.

Diet drinks can increase fluid intake, but may trigger cravings and other side effects:

Sugar-free and carb-free energy drinks
Diet drink mixes or enhancers (no added sugars)
Diet soda and other diet drinks (no added sugar or blood sugar-raising sweeteners)

Explore our comprehensive guide to keto drinks & beverages for more detailed recommendations.

Zero Carb Alcohol Choices (Drink Responsibly)

Exercise caution with alcohol, especially on keto.

While some alcoholic drinks are virtually net carb-free, alcohol itself disrupts ketosis and fat burning until processed by the body.

Alcohol can temporarily halt ketosis for some individuals. Individual responses vary, so monitor your progress and adjust alcohol intake accordingly.

If consuming alcohol, limit yourself to one drink per day from this list to minimize ketosis disruption:

Gin
Rum (unflavored)
Vodka (unflavored)
Whiskey
Tequila
Scotch
Bourbon
Brandy
Cognac

Beer and wine are not on this list due to their net carb content.

For more information on incorporating alcohol into keto, see our keto alcohol guide.

Practical Zero Carb Food List by Use Case

Now, let’s categorize zero carb foods based on practical dietary goals, particularly focusing on high protein needs within a ketogenic framework.

To assist in meeting specific keto diet objectives, we’ve reorganized the zero carb foods into categories based on their primary uses:

High-fat, low-protein zero carb foods (for increasing fat intake)
High-fat, high-protein zero carb foods (for fat and protein intake)
High-protein, lower fat zero carb foods (for protein intake without excess fat)
Low-calorie, zero carb foods (for fiber, vitamins, and minerals with minimal calories)

Use our keto calculator to determine your personalized macronutrient targets before proceeding.

High-fat, Low-protein Zero Carb Foods for Boosting Fat Intake

These foods are over 80% fat, ideal for increasing fat intake without significantly impacting protein or carb consumption:

Extra virgin olive oil
Coconut oil
Grass-fed butter or ghee
MCT oil (or MCT Oil Powder)
Avocado oil
Animal Fats (lard, tallow)
Pepperoni
Beef Pemmican
Ketoproof Coffee (limit cream and vanilla extract for minimal carbs)
Ketoproof Tea

Incorporation Tips:

Add healthy fats/oils to meals by blending into sauces, smoothies, soups, or drizzling over meals or salads.
Snack on beef pemmican and pepperoni for high-fat on-the-go options.
Include ketoproof coffee or tea with breakfast or lunch.

High-fat, Protein-dense Zero Carb Foods for Fat and Protein Synergy

For those needing to boost both protein and fat intake on keto, these foods are excellent:

Bacon
Hot dogs
Salami
Sausages
Fattier cuts of meat (steak, ribs, lamb chops, short rib, pork belly, etc.)
Salted and cured meats (corned beef)
Dark meat fowl with skin (chicken thighs, duck legs)
Canned fish (in olive oil with skin for maximum fat)
Pork rinds
Preserved meat products (jerky, biltong, meat sticks)

Foods higher in fat (around 70%) are listed first, transitioning to options with approximately 50% fat and 50% protein. These are estimates; check specific food nutrition information for precise macronutrient ratios.

Strategies for Increasing Fat and Protein:

Increase consumption of foods from the high-fat, protein-dense list. Focus on higher-fat options (top of list) for more fat, or lower-fat options (bottom) for more protein.
Combine high-fat, low-protein foods with high-protein, lower fat foods (from the next section) in your keto meals for balanced macronutrient intake.

High-protein, Lower Fat Zero Carb Foods for Protein Prioritization

Adequate protein intake is vital for muscle maintenance, muscle building (with resistance training), and appetite reduction. If protein intake is a challenge, incorporate these zero carb, high-protein foods:

Leaner cuts of zero carb meats (skinless chicken breast, turkey breast, veal)
Ground meat (turkey, chicken, beef, veal, pork – leaner options)
Leaner lunch & deli meats (no carb fillers – ham, turkey, chicken)
Game meats (venison, bison, ostrich, caribou, elk)
Exotic meats (ostrich, camel, emu)
Smoked fish
Canned fish (skinless, boneless, water-packed for lowest fat)
Skinless canned chicken breast

Generally, skinless white meat is higher in protein and lower in fat than dark meat with or without skin. Skinless meat is always lower in fat than meat with skin.

Skinless chicken breasts are high in protein percentage, while chicken thighs (dark meat with skin) are significantly higher in fat.

Low-calorie Zero Carb Foods for Nutrients

This is the most limited zero carb category, as fiber and micronutrients are often associated with carbohydrates in natural foods.

However, for low-calorie, zero carb options that offer nutritional benefits:

Seaweed Snacks: Excellent source of iodine for thyroid health, also contains fiber, vitamins (vitamin K, B vitamins), minerals (zinc, iron), and antioxidants. Choose seaweed snacks with minimal ingredients: seaweed, salt, and a zero carb oil or no oil. Consume in moderation to avoid excessive iodine and heavy metal exposure.
Bone Broth: Low-calorie, nutritious addition to any diet. Rich in essential minerals and health-promoting amino acids often lacking in fish and meat-centric diets. Explore bone broth health benefits here. Prepare your own or buy online.
Shirataki Noodles: Zero-carb noodles for increasing fiber intake without net carbs. Add to keto meals or create keto pasta dishes. Choose shirataki noodle products with only water, konjac flour, and limewater (calcium hydroxide). Learn more about shirataki noodles here.

The limited options in this category highlight that most fiber and micronutrient-rich foods contain some net carbs.

Fortunately, numerous keto-friendly options exist for increasing fiber and micronutrient intake without disrupting ketosis, though they may contain more than trace amounts of net carbs, placing them on our “almost zero carb” list.

The Almost Zero Carb Food List: Expanding Keto Variety

Below is a comprehensive list of “almost zero carb” foods to diversify your keto diet and ensure nutrient adequacy.

Almost Zero Carb Seafood Options

Seafood generally has low net carbs, with fish typically having the lowest carb content, followed by other types of seafood.

Seafood with some carbs, from lowest to highest net carb content per 100g serving:

Shrimp (1g carbs)
Lobster (1.27g carbs)
Octopus (2.07g carbs)
Clams (2.39g carbs)
Scallops (2.41g carbs)
Squid (2.92g carbs)
Mussels (3.44g carbs)
Oysters (3.73g carbs)

Almost Zero Carb Fruits and Vegetables for Nutrients

Leafy greens and cruciferous vegetables are optimal choices for keto vegetables, packed with vitamins, minerals, and fiber without significantly increasing net carb intake.

Keto-friendly fruits and vegetables with low net carb counts, from lowest to highest net carb content per 100g serving:

Broccoli Raab (0.15g)
Watercress (0.79g)
Nopales (1.13g)
Bok Choi (1.18g)
Celery (1.37g)
Spinach (1.43g)
Mustard Greens (1.47g)
Asparagus (1.78g)
Radish (1.8g)
Avocado (1.84g)
Arugula (2.05 g)
Zucchini (2.11g)
Swiss Chard (2.14g)
Mushrooms (2.26g)
Kohlrabi (2.6g)
Tomato (2.69g)
Olives (2.8g)
Eggplant (2.88g)
Bell Pepper (2.9g)
Cauliflower (2.97g)
Cabbage (Green) (3g)
Bamboo Shoots (3g)
Cabbage (White) (3.07g)

Prioritize the lowest net carb fruits and vegetables to meet fiber, vitamin, and mineral needs without exceeding your daily net carb limit.

Consult our guide to low carb vegetables for carb counts of various vegetables.

For keto-friendly fruit options, see: Best Low-Carb Fruits (and Which to Avoid).

Almost Zero Carb Eggs and Dairy for Keto Staples

Eggs and high-fat dairy are common in keto recipes.

Almost zero carb eggs and dairy options:

Eggs (0.5g carbs per large egg)
Heavy Cream (0.5g carbs per tablespoon)
Half-and-Half (1-2g carbs per tablespoon)

Opt for heavy cream over half-and-half to minimize carbs and maximize fat. For dairy milk alternatives, consider nut or coconut-based options, typically containing around 1g carbs per cup.

Eggs: Versatile keto food. Enjoy fried, scrambled, poached, in omelets, quiche, boiled, deviled, keto baked goods, and egg salad. Net carb content varies slightly by egg type (.2 to 1g). Check carton labels. If labeled 0g carbs, count as 0.5g net carbs for safety.
Heavy Cream: Most brands have slightly under 1g carbs per tablespoon, even if labeled zero carb. Check labels carefully, as brands vary. If labeled 0g, count as 0.5g net carbs for safety.
Half-and-Half: Higher in net carbs per tablespoon than heavy cream due to whole milk content. Typically contains 1-2g net carbs per tablespoon.

Almost Zero Carb Cheeses for Keto Flavor

Most unprocessed, full-fat cheeses without added flavors or ingredients contain between 0 and 1 grams of net carbs per 1-ounce serving. Hard cheeses are generally lowest in net carbs, while softer, creamy cheeses are higher.

Cheese consumption can accumulate net carbs, especially with multiple servings daily. Monitor cheese intake if consuming cheese frequently.

Popular keto cheeses with net carb content per 1 oz serving:

Asiago (0.9 g)
Blue (0.6 g)
Brie (0.1 g)
Camembert (0.1 g)
Cheddar (0.3 g)
Cream Cheese (1.1 g)
Colby (0.7 g)
Edam (0.4 g)
Fontina (0.4 g)
Goats (0.6 g)
Gouda (0.6 g)
Gruyère (0.1 g)
Havarti (0.7 g)
Mascarpone Cheese (0.9 g)
Mexican Blend Cheese (0.5 g)
Monterey (0.1 g)
Mozzarella (0.6 g)
Muenster (0.3 g)
Neufchatel (0.1 to 0.8 g)
Parmesan (0.9 g)
Provolone (0.6 g)
Ricotta (0.8 g)

Almost Zero Carb Nuts and Seeds (Moderation Key)

All nuts and seeds contain some net carbs, but a few varieties are “almost zero carb” in moderation:

Raw macadamia nuts — 1.6 grams net carbs per ounce (approximately 12 nuts)
Raw pecans — 1.2 grams net carbs per ounce (approximately 15 halves)
Raw brazil nuts — 1.2 grams net carbs per ounce (approximately 8 medium nuts)
Chia seeds — 1.7 grams net carbs per ounce (approximately 2 tablespoons whole seeds)
Flaxseeds — 0.5 grams net carbs per ounce (approximately 2 tablespoons whole seeds)

Nuts and seeds are calorie-dense, so consume in moderation. While healthy fat sources, net carbs and calories can accumulate quickly if portion sizes are not controlled.

Almost Zero Carb Snack Variety

This list expands snack options while keeping net carb intake low. Moderation is crucial to prevent carb and calorie accumulation.

Homemade macadamia nut butter
Raw macadamia nuts
Raw pecans
Raw brazil nuts
String cheese
Hard cheese
Kale chips
Zucchini chips
Cheese chips

For a wider range of keto snack ideas, consult our keto snack list.

Almost Zero Carb Condiments and Dressings (Choose Wisely)

Almost no carb condiments and dressings (net carb estimates per tablespoon):

Mayonnaise (0g)
Mustard (0-1g, check labels for sugar-free options)
Ranch dressing (1g)
Caesar dressing (1g)
Blue cheese dressing (1-2g)
Italian dressing (1-2g)
Vinaigrette (1-2g)
Sugar-free ketchup (1-2g)
Hot sauce (0-1g, sugar-free)
Soy sauce (1-2g)

When purchasing keto-friendly condiments and dressings, carefully review nutrition facts and ingredient labels. Many products contain added sugars and carbs.

Combined List: Zero Carb and Almost Zero Carb Foods

Below is a consolidated list of both zero carb and almost zero carb foods for convenient keto grocery shopping and macronutrient management.

Carb Counting Secrets: Understanding Net Carbs

“Give a man a fish, and you feed him for a day. teach a man to fish, and you feed him for a lifetime.” — Lao Tzu

These food lists provide the “fish,” now let’s learn to “fish” by understanding net carb calculation.

The primary distinction lies between total carbs and net carbs. Carbs are organic compounds in food, categorized as either dietary fiber or net carbs based on digestibility.

Net carbs are the digestible carbohydrates used as the body’s primary fuel source. Increased net carb intake reduces ketone production.

The keto diet emphasizes net carb restriction to induce and maintain ketosis. Excessive net carb intake prevents ketosis, the defining metabolic state of the ketogenic diet.

To calculate net carbs, examine the U.S. nutrition label:

Focus on “Total Carbohydrate” and “Dietary Fiber.” “Total sugars” and “added sugars” are less critical as they only represent a portion of total net carbs.

Net Carb Calculation Formula:

Total Carbs – Fiber = Net Carbs

For the example label:

37 grams total carbs – 4 grams dietary fiber = 33 grams net carbs per serving (2/3 cup or 55 grams).

For foods without labels, use online nutritional information or calorie tracking apps. Utilize tracking apps with this free guide.

(Note: European, Australian, and Oceanian labels often list net carbs directly, eliminating the need to subtract fiber.)

Important Caveat: This simple equation may not reveal trace amounts of net carbs. Food manufacturers are not required to list carbs if a product contains less than one gram per serving.

“Zero-carb” labeling may be achieved by reducing serving size to under one gram of net carbs, not by complete carb elimination.

“Zero-carb” bread can be created using this loophole.

Unmasking Hidden Carbs: Thin Slim Foods “Zero Carb” Bread Example

“Zero net carbs” or “zero carbs” labels do not guarantee absolute carb absence. They indicate less than one gram of net carbs per serving.

While seemingly insignificant, these hidden net carbs can accumulate and impact ketone production with multiple servings.

Consider ThinSlim Foods “zero-carb” bread:

Marketed as zero net carbs, seemingly confirmed by the label (7g total carbs – 7g fiber = 0g net carbs).

However, closer inspection reveals ingredients (modified wheat starch, flaxseed meal, chicory root, yeast, apple cider vinegar) with trace net carbs. The serving size is also small (one slice, one ounce).

One slice likely contains between 0 and 1 gram of net carbs. Counting each slice as 1 gram net carbs is a prudent approach for strict carb monitoring.

Apply this principle to other “low-carb” products. Watch for ingredients like maltodextrin, dextrose, starches, Isomaltooligosaccharides (IMO), sugar alcohols, and any ingredient with net carbs according to nutritional information.

However, such strict carb vigilance is often unnecessary for ketosis, health improvement, and weight loss. Prioritizing unprocessed and minimally processed foods (like those on these lists) minimizes the impact of trace net carbs from occasional keto-friendly products.

If consuming multiple servings of keto baked goods, low-carb bars, supplements, or other “keto” products, tracking net carbs from these sources may be necessary for deeper ketosis and optimal benefits.

Prioritize whole, minimally processed foods. If hidden net carbs become a concern, shift away from keto products and return to reliable zero and almost zero carb food options.

FAQs About Zero Carb Eating and Keto

Not Losing Weight on Low Carb? Should I Go No Carb?

Weight loss plateaus on low carb diets are common. The solution isn’t necessarily drastic carb reduction to zero.

Weight loss success is multifaceted and personalized. Explore various strategies to find what works best for you. Consult our ketogenic diet weight loss plateau guide.

High Carb vs. Low Carb Foods: Key Differences

Starchy foods and refined carbohydrates are high-carb foods to avoid on low-carb diets.

Common refined carbohydrates: white flour, white bread, white rice, pastries, sodas, sugar-sweetened drinks, snacks, pasta, sweets, breakfast cereals. These are rapidly absorbed net carbs that spike blood sugar.

Starchy foods include starchy vegetables (potatoes, tubers) and whole grains. While healthier than refined carbs, they are still too high in carbohydrates for keto and low-carb diets.

For food guidance, refer to our keto food list.

Carnivore Diet Compatibility of Zero Carb List

Yes, this zero carb list aligns well with the carnivore diet.

Animal foods form the foundation of the carnivore diet. Use these lists to guide your food choices.

Incorporate fatty fish for omega-3s and pasture-raised meats for healthy fats. Limit processed meats and concentrated saturated fat sources, especially with a history of cardiovascular disease.

Explore our carnivore diet guide for more information.

Practical Applications of Zero and Almost Zero Carb Lists

These lists offer numerous practical applications for keto success.

Meal Planning and Grocery Shopping: Use these lists as your primary guide for meal planning and grocery shopping. Base meals around 1-2 servings of meat or fish, 2-3 servings of almost zero carb fruits and vegetables, and zero carb high-fat foods. This may be sufficient for weight loss, health improvement, and ketosis maintenance.
Carb and Calorie Tracking Alternative: If you dislike tracking, use these lists as your food menu to naturally limit carbs and reduce appetite. Focusing on these foods may be enough for weight loss and ketosis.
Simplifying Keto: If keto feels restrictive, simplify your approach. Instead of strict tracking, use these lists to guide food choices and naturally lower carb intake without constant tracking. Monitor progress every 1-2 weeks to ensure continued success and prevent plateaus.
Keto On-the-Go Snacking: Utilize the zero carb snack list for convenient and healthy snacks when you’re out and about.
Sugar-Free Sweet Tooth Satisfaction: Use the zero-carb sweeteners list to satisfy sweet cravings without net carbs. Refer to our keto sweeteners guide for sugar alcohol and artificial sweetener information.
Macro Target Achievement: Use the categorized lists to target specific macronutrient needs. Need more fat? Consult the high-fat zero carb list. Need protein without excess fat? Use the high-protein, lower-fat lists. Need fiber? Explore almost zero carb fruits and vegetables or shirataki noodles.

Prioritize health and diet sustainability. Long-term success depends on health improvement and dietary adherence.

Find weight loss strategies that improve health and fit your lifestyle. Experiment to find what works best for you. These zero and almost zero carb lists are valuable tools for achieving health and body composition goals.

Explore these free keto-friendly eating guides for further information:

Sources

Nutrition Info From: