Navigating the world of nutrition can be tricky, especially when trying to limit or eliminate certain macronutrients like carbohydrates. If you’re on a keto diet, trying to lose weight, or simply curious about cutting carbs, you’re likely asking, “What foods don’t contain carbs?” This guide provides a comprehensive list of zero-carb options to help you make informed dietary choices and craft delicious, carb-free meals.
no carb food list
An informative visual guide displaying a list of various food categories, including meat, seafood, fats, oils, drinks, seasonings, condiments and sweeteners, highlighting the options that contain zero carbs.
No-Carb Meat Options
Meat is a cornerstone of a zero-carb diet. Almost any meat in its natural, unprocessed form is virtually carbohydrate-free. This makes it easy to build high-protein, satisfying meals.
Beef
Steak, ground beef, roast – all beef cuts are on the table! For optimal health benefits, consider grass-fed and organic options. Grass-fed beef is richer in Omega-3 fatty acids and Vitamin E, which can help reduce the risk of heart disease.
Carbs: 0 grams
Chicken
Chicken is a lean protein powerhouse. It’s a versatile choice for building muscle and maintaining a diet free of carbs.
Carbs: 0 grams
Lamb
Lamb provides a welcome variety to a meat-heavy, no-carb diet. It’s also an excellent source of Vitamin B12, crucial for red blood cell formation.
Carbs: 0 grams
Pork
When choosing pork, pay attention to added sugars and unhealthy additives. The industrial pork industry can introduce unwanted ingredients. Opt for higher-quality cuts and preparations.
Carbs: 0 grams
Other Zero-Carb Meats
- Veal
- Venison and other game meats
- Duck
- Hot dogs (check labels for added sugars)
- Sausages (check labels; some contain carbohydrates)
- Deli meats (check labels)
- Most organ meats, excluding liver (liver contains glycogen, a form of stored glucose)
The Bottom Line on Meats: Be mindful of processed meats like hot dogs, sausages, and deli meats, as they may contain hidden carbs. Opt for high-quality, unprocessed meats whenever possible.
No-Carb Fish and Seafood
Fish and seafood are excellent sources of protein and Omega-3 fatty acids, fitting well into a zero-carb lifestyle.
Salmon
Salmon is a nutritional superstar, packed with B Vitamins, Omega-3 fatty acids, protein, and potassium, which helps regulate blood pressure. Enjoy it baked, grilled, or pan-fried.
Carbs: 0 grams
Tilapia
Tilapia, known for its mild flavor, is another great zero-carb choice. It’s a versatile white fish that pairs well with various seasonings and cooking methods.
Carbs: 0 grams
Tuna
Tuna is a convenient and affordable option. Canned tuna is a pantry staple for quick, carb-free meals and snacks. Be mindful of mercury levels with frequent consumption.
Carbs: 0 grams
Catfish
Grilled, baked, or sautéed catfish is a delicious and healthy option. It’s a good source of Omega-3 fatty acids, protein, and Vitamin B.
Carbs: 0 grams
Other Zero-Carb Fish
- Trout
- Sardines
- Cod
- Bass
- Haddock
The Bottom Line on Fish & Seafood: Note that some shellfish, such as oysters, shrimp, crab, mussels, and lobster, contain trace amounts of carbs. While the amount is generally low, it’s worth considering if you’re strictly following a zero-carb diet.
No-Carb Fats and Oils
Fats are an essential part of a zero-carb diet, providing energy and supporting hormone production. Choose healthy fats and oils to maximize the benefits.
Butter
Butter, derived solely from the fat and protein of milk or cream, is naturally carb-free.
Carbs: 0 grams
Olive Oil
Olive oil is a kitchen staple loaded with antioxidants that combat inflammation and may help prevent strokes. Opt for extra virgin olive oil for the best flavor and health benefits. Freshly pressed olive oil offers superior taste.
Carbs: 0 grams
Coconut Oil
Coconut oil adds a unique flavor to dishes and may boost heart health and encourage fat burning. It’s a versatile oil suitable for various cooking methods.
Carbs: 0 grams
Canola Oil
Canola oil is carb-free, but it’s less nutrient-dense than other options and contains small amounts of trans fats. Consider healthier alternatives like olive oil or coconut oil.
Carbs: 0 grams
Other Zero-Carb Fats and Oils
- Lard
- Suet
- Tallow
- Ghee
- MCT oil
The Bottom Line on Fats and Oils: Butter, olive oil, and coconut oil are excellent choices. Be cautious with canola oil due to its nutrient profile. Explore options like ghee and MCT oil for added health benefits.
No-Carb Drinks
Beverages can be a sneaky source of carbohydrates. Stick to these zero-carb options to stay hydrated and on track.
Water
Water is essential for health and completely carb-free.
Carbs: 0 grams
Coffee
Coffee is permissible on a no-carb diet, but stick to black coffee. Avoid adding cream, sugar, or flavored syrups.
Carbs: 0 grams
Carbonated Water
Seltzer water, club soda, and sparkling water are all carb-free alternatives to sugary sodas.
Carbs: 0 grams
Tea
Most teas are virtually carb-free. Enjoy unsweetened tea, avoiding added cream or sugar.
Carbs: 0 grams
Other Zero-Carb Beverages
- Diet soda (check labels for carb content)
- Clear, unflavored liquors (consume in moderation)
- Water with lemon or lime
The Bottom Line on Drinks: Opt for simple, unflavored options. Water, black coffee, and plain tea are excellent choices.
No-Carb Seasonings
Seasonings add flavor to your meals without adding carbs.
Salt
Salt is a fundamental seasoning that is entirely carb-free.
Carbs: 0 grams
Black Pepper
While black pepper contains trace amounts of carbs, the quantity used in seasoning is negligible.
Carbs: Almost zero
Mustard Powder
Mustard powder contains minimal carbohydrates, making it suitable for a zero-carb diet.
Carbs: Almost zero
Everything Bagel Seasoning
This blend of poppy seeds, garlic, salt, onion, and sesame seeds has a very low carb count per serving.
Carbs: Almost zero
Other Zero-Carb Seasonings
- Basil
- Thyme
- Parsley
- Clove
- Herbs de Provence
- Italian seasoning
- Curry powder
- Oregano
- Onion powder
The Bottom Line on Seasonings: Most spices and herbs have trace carbs that are generally negligible.
No-Carb Condiments and Dips
Finding carb-free condiments can be challenging, but these options add flavor without the carbs.
Vinegar
Vinegar is a versatile condiment. Mix it with olive oil and salt for a simple, homemade vinaigrette.
Carbs: 0 grams
Mayonnaise
Mayonnaise made with eggs and oil is typically carb-free. Check labels to ensure no sugar has been added.
Carbs: Usually zero
Liquid Aminos
Liquid aminos are a gluten-free substitute for soy sauce, ideal for flavoring meats and vegetables.
Carbs: 0 grams
Hot Sauces
Most hot sauces have minimal carbs, but check labels for added sugars.
Carbs: Usually zero
Other Zero-Carb Condiments
- Olive oil with herbs and seasonings
- Dijon mustard (usually zero-carb)
- Sriracha and other chili garlic sauces (usually zero-carb, check labels)
- Spicy mayo (using carb-free mayonnaise)
The Bottom Line on Condiments: Choose vinegar, mayonnaise, liquid aminos, and some hot sauces. Always check labels for hidden carbs.
No-Carb Sweeteners
If you need a touch of sweetness, these sweeteners won’t add carbs to your diet.
Stevia
Stevia is a popular sweetener known as the “sugar leaf.” It contains zero calories and no nutrients.
Carbs: 0 grams
Pure Erythritol
Pure erythritol has minimal calories and doesn’t raise blood sugar levels.
Carbs: 0 grams
Monk Fruit
Monk fruit is intensely sweet, so use it sparingly.
Carbs: 0 grams
Splenda
Splenda (sucralose) is carb-free, but it contains dextrose and maltodextrin, which may affect ketosis.
Carbs: 0 grams
Other Zero-Carb Sweeteners
- Xylitol
- Swerve
The Bottom Line on Sweeteners: Stevia, pure erythritol, monk fruit, and xylitol are recommended. Avoid Splenda if you’re strictly following a keto diet.
Almost No-Carb Foods
While not strictly zero-carb, these foods can be included in moderation on a low-carb or ketogenic diet.
Fruits
Choose low-sugar fruits like avocados, olives, strawberries, kiwis, lemons, and limes.
Vegetables
Opt for leafy green vegetables like broccoli, kale, spinach, onions, mushrooms, and sprouts.
Nuts and Seeds
Select low-carb nuts and seeds like macadamia nuts, pecans, chia seeds, sunflower seeds, and pumpkin seeds.
Dairy
Choose full-fat dairy products like heavy cream, Asiago cheese, mozzarella cheese, Parmesan cheese, Provolone cheese, blue cheese, and goat cheese.
The Bottom Line on Almost No-Carb Foods: Include certain fruits, vegetables, nuts, seeds, and full-fat dairy products in moderation.
Incorporating Foods That Don’t Contain Carbs Into Your Diet
Knowing what foods don’t contain carbs is the first step. The next is creatively incorporating them into your diet.
- Plan your meals: Start by creating a meal plan that focuses on the foods listed above.
- Get creative with recipes: There are tons of great zero-carb recipes online. Experiment and find what you like.
- Always check labels: Even with the list above, you should always double-check nutrition labels to be sure.
Frequently Asked Questions
Which foods have no carbs?
Meat, fish, certain oils, and some condiments are free from carbohydrates. Consider keto-compliant jerky for convenient snacks.
What food can replace carbs?
Replace carbs with proteins and healthy fats, such as meat, fish, eggs, and avocados. Nuts, seeds, and leafy greens are excellent options.
What happens if you eat no carbs for a week?
Eating no carbs for a week can lead to weight loss and ketosis but may also cause fatigue, headaches, and irritability as your body adjusts.
