Zero Carb Foods List: What Foods Have Zero Carbs

Zero Carb Foods List: What Foods Have Zero Carbs

Are you following a no-carb or low-carb diet and looking for new food options? In this section, we will explore what foods have zero carbs. These foods are perfect for anyone who is counting their carbohydrate intake or following a no carb diet plan.

We will also explore some zero carb vegetables that you can incorporate into your meals. Vegetables are an essential part of any healthy diet, and we will help you choose the ones that are extremely low in carbs.

Key Takeaways:

  • Zero carb foods have no carbohydrates and are suitable for people following a no carb or low carb diet.
  • Zero carb vegetables are perfect for achieving optimal health and wellness.
  • Explore what foods have zero carbs, including animal and plant-based protein choices.
  • Fats and oils are foods with zero carbs, which can add flavor and richness to meals without compromising your dietary goals.
  • There are refreshing beverages that contain zero carbs, such as water, unsweetened tea, and black coffee.

Understanding Carbohydrates and Their Impact

Carbohydrates are one of the three macronutrients that provide us with energy. They are found in various foods such as grains, fruits, vegetables, and dairy products. Carbohydrates, when consumed, are broken down into glucose, which is then absorbed into the bloodstream and transported to the cells for energy.

The main difference between no carb and low carb diets is the number of carbs consumed. A no carb diet strictly restricts carbohydrates, whereas a low carb diet allows a limited amount of carbs, usually around 20-50 grams daily. Both of these diets aim to keep insulin levels low, as insulin is responsible for storing excess glucose as fat.

Foods to avoid when following a no carb food diet include grains, fruits, starchy vegetables, and most processed foods. When following a low carb diet, it's best to limit or avoid these foods and focus on consuming mostly low carb options like proteins, non-starchy vegetables, and healthy fats.

Carbohydrates can have a significant impact on our bodies, and it's important to strike a balance between consuming enough energy and avoiding excessive intake that can lead to weight gain and other health issues. Understanding the difference between no carb and low carb allows us to make more informed decisions about our dietary choices.

Zero Carb Animal Protein Sources

If you're following a no or slow carb foods diet, animal proteins are an excellent source of nutrition without compromising your dietary goals. Not only are they low in carbs, but they are also rich in essential nutrients such as protein, vitamins, and minerals. Here are some zero carb animal protein sources that you should try:


  • Chicken breast
  • Turkey breast
  • Duck breast


  • Salmon
  • Tuna
  • Shrimp
  • Lobster
  • Crab
  • Clams
  • Mussels
  • Oysters
  • Sardines
  • Anchovies

Beef and Pork

Add these zero carb animal protein sources to your meals for a delicious and nutritious diet without sacrificing taste or variety.

  • Beef steak
  • Pork chop
  • Pork tenderloin

Zero Carb Plant-Based Protein Sources

If you're following a plant-based diet or simply want to incorporate more plant-based protein into your meals, there are plenty of options that contain zero carbs. These choices are not only beneficial for maintaining a low-carb diet but also for overall health and wellness.


Tofu is derived from soybeans and is an excellent source of protein, providing roughly 10 grams of protein per half-cup serving. It is also a versatile ingredient that can be used in various recipes, such as stir-fries, salads, and smoothies.


Another soy-based food, tempeh is made from fermented soybeans and provides approximately 15 grams of protein per half-cup serving. It has a nutty taste and is perfect for grilling, stir-frying, or adding to sandwiches and burritos.

Nuts and Seeds

Nuts and seeds, such as almonds, peanuts, pumpkin seeds, and sunflower seeds, make for a great zero carb snack or ingredient addition to meals. A quarter-cup serving of these foods can provide up to 10 grams of protein.

Consider including these zero carb plant-based protein sources into your meal plan for great-tasting and nutritious meals.

Incorporating Zero Carb Vegetables into Your Diet

Low-carb diets are becoming increasingly popular due to their weight loss benefits and positive effects on blood sugar levels. While many vegetables contain carbs, there are several zero carb vegetables that you can enjoy guilt-free. These vegetables are not only low in carbs, but also loaded with essential nutrients that are vital for optimal health.

1. Leafy Greens

Leafy greens are some of the healthiest zero carb vegetables you can consume. They contain high levels of vitamins and minerals, including vitamin K, vitamin C, and folate. Additionally, they are rich in antioxidants, which can help protect against chronic diseases.

  • Spinach
  • Kale
  • Swiss chard
  • Bok choy
  • Collard greens

2. Cruciferous Vegetables

Cruciferous vegetables are low in carbs and packed with nutrients. They contain high levels of vitamin C, K, and fiber, which can help with digestion and bowel health. Cruciferous vegetables are also rich in antioxidants and have been shown to reduce the risk of cancer.

  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels sprouts
  • Kohlrabi

3. Squash

Squash is a versatile and flavorful zero carb vegetable that can be enjoyed in a variety of dishes. It contains high levels of vitamin C, potassium, and fiber, which can help with digestion and heart health. Squash is also rich in antioxidants and has been shown to have anti-inflammatory properties.

By incorporating these zero carb vegetables into your meals, you can ensure that you are getting the nutrients your body needs while keeping your carb intake low. Add them to salads, stir-fries, or side dishes for a nutritious and delicious meal.

  • Zucchini
  • Yellow squash
  • Butternut squash (in moderation)

Zero Carb Fats and Oils

While it may seem counterintuitive, some fats and oils contain zero carbs, making them great additions to your no carb or low carb meal plan. Below are some zero carb fats and oils:

  • Coconut oil
  • Olive oil
  • Ghee
  • Avocado oil
  • MCT oil

These healthy fats not only add flavor and richness to your meals but also provide numerous health benefits. For example, coconut oil is known for its antibacterial and antifungal properties, while olive oil is high in monounsaturated fats, which can lower the risk of heart disease. Additionally, ghee is a great source of vitamin A and has a high smoke point, making it ideal for cooking at high temperatures.

When incorporating zero carb fats and oils into your diet, it's essential to ensure that you're consuming them in moderation. While they offer numerous health benefits, they are calorie-dense and can quickly add up if consumed excessively. Ultimately, balance is key to a healthy, sustainable diet.

Beverages with Zero Carbs

Hydration is essential to our overall health, and it can be challenging to find suitable options when following a no carb or low carb diet. Fortunately, some beverages contain zero carbs and can help you stay hydrated throughout the day. Below are some refreshing options to consider:


Water is a vital component of any diet, and fortunately, it contains zero carbs. If you're looking for a refreshing and healthy way to stay hydrated, try drinking plain water throughout the day. You can also add a slice of lemon or cucumber for a flavorful twist.

Unsweetened Tea

Tea is another excellent option for hydration and comes in a variety of flavors to suit your taste preferences. Brewed tea, such as black or green tea, contains no carbs, and you can add a splash of unsweetened almond milk to make it creamy.

Black Coffee

If you're a coffee lover, you'll be pleased to know that black coffee contains zero carbs. However, be mindful of adding sugar or milk, as they can add unwanted carbs to your drink. Instead, try adding a dash of cinnamon or nutmeg for a natural flavor boost.

Remember, staying hydrated is essential for optimal health, and these zero carb beverage options can help you achieve your dietary goals without compromising on taste or variety. Cheers to a healthy and hydrated you!


Following a no carb or low carb diet can be challenging, but with the right information, it can be both enjoyable and sustainable. In this article, discover what foods have zero carbs to align with your dietary goals. 

Keep in mind that individual nutritional needs vary, and seeking personalized guidance from a healthcare professional or registered dietitian is essential.

Whether you're looking to manage a medical condition, lose weight, or simply adopt healthier eating habits, a no carb or low carb diet may be a great option for you. With the extensive list of zero carb foods and beverages, you have plenty of options to choose from and create a meal plan that works for you.

Remember to always listen to your body, stay hydrated, and enjoy discovering what foods have zero carbs to support your health and wellness.

Frequently Asked Questions

What foods have zero carbs?

A: Zero carb foods are foods that contain negligible or no carbohydrates. These foods are often recommended for individuals following a no-carb or low-carb diet. They can include animal proteins, plant-based proteins, certain fats and oils, and even beverages.

What is a no carb diet?

A: A no carb diet is a type of diet that restricts or eliminates the intake of foods that contain carbohydrates. It focuses on consuming foods that are low or devoid of carbs, to achieve weight loss and stabilize blood sugar levels.

What are some low carbohydrate foods?

A: Low carbohydrate foods are those that contain a smaller quantity of carbohydrates compared to other foods. Some examples of low-carb foods include lean meats, fish, eggs, non-starchy vegetables, nuts and seeds, and dairy products like cheese and Greek yogurt.

What are zero carb vegetables?

A: Zero carb vegetables are vegetables that contain extremely low or negligible amounts of carbohydrates. These vegetables are often recommended for individuals following a low-carb or no-carb diet. Some examples of zero carb vegetables include lettuce, spinach, kale, cucumbers, and mushrooms.

Which animal proteins are zero carb?

A: There are several animal proteins that contain zero carbs. These include poultry such as chicken and turkey, fish like salmon and trout, and shellfish such as shrimp and crab. These protein sources can be enjoyed without adding any significant carbohydrates to your diet.

What are some zero carb plant-based protein sources?

A: If you prefer a plant-based diet, there are still options for zero carb protein sources. Tofu, tempeh, certain nuts like almonds and walnuts, and seeds like chia and flax seeds are all excellent choices for zero carb plant-based protein.

Can fats and oils be zero carb?

A: While most fats and oils contain some amount of carbohydrates, certain options contain negligible or zero carbs. Examples of zero carb fats and oils include coconut oil, olive oil, ghee, and avocado oil. These can be used in cooking or as a dressing without adding significant carbs to your meals.

What beverages have zero carbs?

A: If you're looking for zero carb beverage options, you can choose water, unsweetened tea, and black coffee. These beverages are refreshing and hydrating, making them ideal choices for individuals following a no carb diet.

Disclaimer: These statements have not been assessed by the FDA. The information contained within this page is for educational purposes only. It is not intended to replace the advice or attention of health care professionals.
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