Following a low-carb or ketogenic diet? Understanding what foods contain absolutely zero carbohydrates is crucial. This comprehensive guide explores a variety of delicious and nutritious options that fit the bill, helping you stay on track with your dietary goals.
No-Carb Meats: Protein Powerhouses
Meat is a cornerstone of a zero-carb lifestyle. In their natural state, virtually all meats are carbohydrate-free. This makes them excellent sources of protein, essential for muscle building and overall health.
Beef
Whether it’s steak, ground beef, or roast, beef offers a versatile and satisfying no-carb option. Consider opting for grass-fed beef when possible, as it boasts additional health benefits like higher levels of Omega-3 fatty acids and Vitamin E, contributing to heart health.
Carbs: Zero
Grass-fed beef steak, showcasing a protein source with no carbs.
Chicken
Chicken is a lean protein source perfect for those seeking to build muscle while adhering to a zero-carb diet. Its versatility allows for countless preparation methods, keeping your meals interesting.
Carbs: Zero
Lamb
Lamb provides a welcome change of pace when you’re looking for variety in your zero-carb meat choices. It’s also a rich source of Vitamin B12, vital for red blood cell formation.
Carbs: Zero
Pork
When choosing pork, be mindful of added sugars, additives, and other potentially carb-containing ingredients often found in processed pork products. Opt for minimally processed options whenever possible.
Carbs: Zero
Other Zero-Carb Meats
- Veal
- Venison and other game meats
- Duck
- Hot dogs (check labels for added sugars)
- Sausages (check labels for added sugars)
- Deli meats (check labels for added sugars)
- Most organ meats (except liver, which contains a small amount of carbs)
The Bottom Line: When consuming meats, especially processed varieties like hot dogs and sausages, prioritize high-quality, minimally processed options. Be aware of hidden sugars and additives.
No-Carb Fish and Seafood: Ocean’s Bounty
Fish and seafood offer another excellent source of protein and are generally safe choices for a zero-carb diet.
Note: Some shellfish contain trace amounts of carbohydrates, so they are not technically zero-carb.
Salmon
Salmon is a nutritional powerhouse, packed with B vitamins, Omega-3 fatty acids, protein, and potassium (which helps regulate blood pressure), and contains zero carbs.
Carbs: Zero
Tilapia
Tilapia, known for its mild flavor, is a readily available and affordable zero-carb fish option.
Carbs: Zero
Tuna
Tuna is a convenient and protein-rich option for no-carb meals and snacks. Be mindful of mercury levels and choose sustainably sourced options when possible.
Carbs: Zero
Catfish
Grilled, baked, or sautéed catfish is a great choice when it comes to zero-carb eating. Catfish is also a good source of Omega-3 fatty acids, protein, and Vitamin B12.
Carbs: Zero
Other Zero-Carb Fish
- Trout
- Sardines
- Cod
- Bass
- Haddock
The Bottom Line: While most fish are carb-free, be aware that some shellfish like oysters, shrimp, crab, and lobster have trace amounts of carbs.
No-Carb Fats and Oils: Essential for Health
Healthy fats are an important part of a zero-carb diet, providing energy and supporting various bodily functions.
Butter
Butter, derived from milk or cream, is a naturally carb-free option.
Carbs: Zero
Olive Oil
Olive oil is not only free of carbs but also rich in antioxidants that fight inflammation and may help prevent strokes.
Carbs: Zero
Coconut Oil
Coconut oil adds a unique flavor to dishes and may offer additional health benefits, such as boosting heart health and encouraging fat-burning.
Carbs: Zero
Canola Oil
While canola oil is carb-free, it’s often considered less desirable due to its lower nutrient profile and the presence of small amounts of trans fats.
Carbs: Zero
Other Zero-Carb Fats and Oils
- Lard
- Suet
- Tallow
- Ghee
- MCT oil
The Bottom Line: Butter, olive oil, and coconut oil are excellent choices for zero-carb diets. Use canola oil with caution.
No-Carb Drinks: Stay Hydrated
The beverage selection on a zero-carb diet is relatively straightforward. The key is to avoid added sugars and juices.
Water
Water is the ultimate zero-carb beverage, essential for hydration and overall health.
Carbs: Zero
Coffee
Coffee lovers rejoice! Black coffee is a permitted beverage on a zero-carb diet. Just skip the cream and sugar.
Carbs: Zero
Carbonated Water
Seltzer water, soda water/club soda, and sparkling water are all carb-free alternatives to sugary sodas.
Carbs: Zero
Tea
Most teas are considered zero-carb, as long as you avoid adding cream and sugar.
Carbs: Zero
Other Zero-Carb Beverages
- Diet soda (check labels for carb content)
- Clear, unflavored liquors (in moderation)
- Water with lemon or lime
The Bottom Line: Stick to simple, unflavored options like water, black coffee, and plain tea.
No-Carb Seasonings: Flavor Without Carbs
Most spices and herbs contain trace amounts of carbs, but the quantities used in cooking are typically so small that they don’t significantly impact carb counts.
Salt
Salt is a fundamental seasoning that is completely carb-free.
Carbs: Zero
Black Pepper
While black pepper technically contains carbs, the amount is negligible in typical serving sizes.
Carbs: Almost zero
Mustard Powder
Mustard powder contains minimal carbohydrates that are unlikely to affect your carb count.
Carbs: Almost zero
Everything Bagel Seasoning
Despite containing poppy seeds, garlic, salt, onion, and sesame seeds, everything bagel seasoning is typically low enough in carbs per serving to be considered “zero-carb.”
Carbs: Almost zero
Other Zero-Carb Seasonings
- Basil
- Thyme
- Parsley
- Clove
- Herbs de Provence
- Italian seasoning
- Curry powder
- Oregano
- Onion powder
The Bottom Line: Most spices and herbs have negligible trace carbs.
No-Carb Condiments and Dips: Adding Zest
Your options for carb-free condiments and dips are somewhat limited, but you can still add flavor to your meals.
Vinegar
Vinegar is a versatile carb-free condiment. Mix it with olive oil and salt for a simple vinaigrette.
Carbs: Zero
Mayonnaise
Mayonnaise, made from eggs and oil, is usually carb-free, but always check labels for added sugars.
Carbs: Usually zero
Liquid Aminos
Liquid aminos are a gluten-free soy sauce substitute, suitable for stir-frying vegetables and meats. Be mindful of the sodium content.
Carbs: Zero
Hot Sauces
Many hot sauces have very small amounts of carbs, but the serving sizes are usually small enough that they register as 0g per serving. Avoid varieties high in sugar.
Carbs: Usually zero
Other Zero-Carb Condiments
- Olive oil + herbs and other seasonings
- Dijon mustard (usually zero)
- Sriracha and other chili garlic sauces (usually zero)
- Spicy mayo (check labels for added sugars)
The Bottom Line: Choose vinegar, mayonnaise (check labels), liquid aminos, and some hot sauces (check labels).
No-Carb Sweeteners: Satisfying Your Sweet Tooth
If you crave sweetness, several zero-carb sweeteners can provide a guilt-free alternative to sugar.
Stevia
Stevia is a popular non-nutritive sweetener derived from the stevia plant.
Carbs: Zero
Pure Erythritol
Pure erythritol is a sugar alcohol with minimal calories and no impact on blood sugar levels.
Carbs: Zero
Monk Fruit
Monk fruit is a natural sweetener that is significantly sweeter than sugar, so use it sparingly.
Carbs: Zero
Splenda (Sucralose)
While Splenda is carb-free, it contains dextrose and maltodextrin, which may affect ketosis. It’s best to avoid it if you’re strictly following a ketogenic diet.
Carbs: Zero
Other Zero-Carb Sweeteners
- Xylitol
- Swerve
The Bottom Line: Stevia, pure erythritol, monk fruit, and xylitol are recommended. Avoid Splenda if you’re on a keto diet. Always check labels.
Almost No-Carb Foods: Proceed with Caution
While the following foods aren’t strictly zero-carb, they can be incorporated into a modified zero-carb diet in moderation.
Fruits
Opt for fruits with the lowest natural sugar content:
- Avocado
- Olives
- Strawberries
- Kiwis
- Lemons
- Limes
Vegetables
Focus on leafy green vegetables:
- Broccoli
- Kale
- Spinach
- Onions
- Mushrooms
- Sprouts
Nuts and Seeds
Choose seeds over nuts, and always check labels for carb content:
- Macadamia nuts
- Pecans
- Chia seeds
- Sunflower seeds
- Pumpkin seeds
Dairy
Stick to full-fat versions of dairy products, as low-fat options often contain added sugars:
- Heavy cream
- Asiago cheese
- Mozzarella cheese
- Parmesan cheese
- Provolone cheese
- Blue cheese
- Goat cheese
The Bottom Line: Include certain fruits (avocados, strawberries), vegetables (broccoli, spinach), nuts and seeds (macadamia nuts, chia seeds), and full-fat dairy products in moderation.
Finding Foods With No Carbs
While a truly zero-carb diet is restrictive, understanding which foods are naturally carbohydrate-free empowers you to create healthy and delicious meals. Meat, fish, most oils, and certain condiments can form the foundation of your zero-carb eating plan.
Remember to always check labels and prioritize natural, organic, and fresh foods to minimize added sugars and other unwanted ingredients.
FAQs
Which foods have no carbs?
Meat, fish, and certain oils are no-carb foods. Try keto-compliant jerky like Chomps meat sticks for convenient snack foods with no carbs.
What food can replace carbs?
Replace carbs with proteins and healthy fats like meat, fish, eggs, and avocados. Nuts, seeds, and leafy greens are excellent nearly zero-carb foods.
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.
