What Can I Eat on a No Carb Diet

zero carb

Keeping carbs low is the key to keto diet success. When carb intake is too high, we simply cannot enter ketosis and experience the unique benefits of keto.

However, this doesn’t mean that you have to rigidly track your carb intake at all times. In fact, many keto dieters are able to stay in ketosis by using one simple strategy: Eating mostly keto-friendly foods that have little to no net carbs (i.e., digestible carbs that reduce ketone production).

Although it may seem like carbs are hiding around every corner when you first start your keto weight loss journey, there are hundreds of delicious options that have zero or almost zero net carbs as well. To help you figure what these foods are and make keto as easy as possible, we’ve compiled the ultimate list of zero carbs and almost zero carb foods for your convenience.

The Ultimate Zero Carb Food List

Technically speaking, almost every natural food contains at least a small trace of carbs. The only foods that literally have zero carbs are fats/oils (with some exceptions). For this reason, many of the foods on this “zero-carb” list actually have trace amounts of carbs — at fractions of a gram.

To make our zero-carb list, the particular food, beverage, or ingredient in question must meet these criteria:

  • It contains less than one gram of net carbs per serving.
  • It isn’t commonly consumed in large enough quantities for it to make a substantial impact on daily carb consumption.

If a specific item contains more than a gram of net carbs per serving or is typically consumed so much that it’ll cause carb intake to climb, then it will likely be found on the almost zero-carb list.

Most keto dieters can add these “zero” carb foods to there diet without worrying about the trace amounts of net carbs. For those of you trying to keep carbs as low as possible, however, make sure you track your servings as trace amounts of carbs can really add up at the end of the day.

We’ve broken the list down into multiple categories based on item type and practical use on the keto diet.

List of All Zero Carb Foods, By Food Category

To help simplify everything, let’s distill our zero-carb list down to its simplest components:

Zero Carb Meats

Fresh meats:

  • Beef
  • Veal
  • Lamb
  • Fowl
  • Organ Meats (except for liver in most cases)
  • Game Meats
  • Exotic Meats

Processed meats*:

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

* Read labels carefully and avoid any carb-containing ingredients to minimize net carb intake

Zero Carb Seafood

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 varieties to avoid hidden carbs

Zero Carb Fats and Oils

  • Extra virgin olive oil
  • Coconut oil
  • Grass-fed butter or ghee
  • MCT oil
  • Avocado oil
  • Animal fats

Zero Carb Snack Options

  • Pepperoni slices
  • Bone broth
  • Smoked fish
  • Canned fish
  • Canned meat
  • Dried meat products
  • Seaweed

Read ingredient labels carefully. Many prepackaged snacks come with added sugars or other carb-containing ingredients.

Zero Carb Herbs, Spices, and Seasonings

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

*Consume these spices in moderation because they have higher trace amounts of net carbs.

Zero Carb Sweeteners

  • Stevia extract
  • Monk fruit extract
  • Pure erythritol
  • Swerve sweetener
  • Any sweetener blend that only consists of stevia extract, monk fruit extract, and/or erythritol

To minimize net carb intake, it is best to only use these sweeteners with no other added ingredients.

Zero Carb Drinks and Beverages

Most of your fluid intake should come from these sources:

  • Water
  • Coffee
  • Tea
  • Sparkling Water
  • Club Soda
  • Seltzer water
  • Soda water

Consume these drinks in moderation:

  • Sugar-free and carb-free energy drinks
  • Diet drink mixes or drink enhancers with no added sugars
  • Diet soda and other diet drinks

Zero Carb Options with High Fat and Low Protein

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

Zero Carb Options with High Protein and Lower Fat

  • Leaner cuts of zero carb meats (skinless chicken breast, turkey breast, veal, etc.)
  • Ground meat (turkey, chicken, beef, veal, etc.)
  • Leaner lunch & deli meats with no carb-containing fillers (ham, turkey, chicken, etc.)
  • Game Meats (venison, bison, ostrich, caribou, elk)
  • Exotic Meats (such as ostrich, camel, and 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

  • Bacon
  • Hot dogs
  • Salami
  • Sausages
  • Fattiest cuts of meat (steak, ribs, lamb chops, short rib, 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)
  • Dried meat products (e.g., jerky, biltong, meat sticks)

Low-calorie Zero Carb Options

  • Seaweed snacks
  • Bone broth
  • Shirataki noodles

There you have it — a condensed version of our zero-carb lists to help you with keto grocery shopping and meeting your macronutrient (and micronutrient) intake targets.

Although it is possible to follow a diet that is made up of only zero carb foods, we don’t recommend it. There is no reason to maximize carb restriction for health or for weight loss.

As long as you are in ketosis, you are technically on the keto diet, and as long as you are in a calorie deficit, you will lose weight. Following an almost zero carb diet is simply not practical, not sustainable, and not worth it for most people.

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