Carb-Free Eating: What Foods Have Zero Carbohydrates?

Carbohydrates are one of the three main nutrients found in food and drink, along with proteins and fats. While they are an important source of energy, some people choose to follow low-carb diets to lose weight or treat certain diseases. Meat, fish, and eggs are low in carbs, as are certain vegetables, fruits, and dairy products. However, it is important to note that a no-carb diet is highly restrictive and may lead to low energy and fatigue.

Meat and animal products

Meat, including beef, pork, bacon, and jerky, is low in carbs, but processed meats like bacon and jerky may contain additional ingredients that increase their carbohydrate content. Therefore, it is important to check the nutritional content of processed meat products before including them in a low-carb diet.

Fish and seafood are also excellent sources of animal protein that contain very few carbs. Shellfish, such as oysters and mussels, are good options. These foods are not only low in carbs but also provide essential nutrients like B12, iodine, and omega-3 fatty acids.

In addition to meat and seafood, eggs are another animal product that is low in carbohydrates.

For those seeking a no-carb diet, meat and low-carb animal products like chicken, beef, turkey, lamb, and pork are recommended. Organ meats, such as chicken liver, can also be included, but their carb content should be considered.

Seafood

Most types of seafood contain next to no carbs, including shellfish like oysters, mussels, shrimp, clams, and crab. Fish such as salmon, tilapia, cod, sardines, herring, and anchovies are also excellent low-carb options.

There are plenty of tasty recipes that incorporate these low-carb seafood options. Here are some ideas for inspiration:

• Baked salmon with asparagus and lemon garlic butter sauce
• Creamy Tuscan salmon
• Garlic butter shrimp
• Pan-seared tilapia in tomato basil sauce
• Cilantro lime shrimp with zucchini noodles
• Shrimp meal-prep with zucchini noodles
• Creamy tomato shrimp with spaghetti squash
• Easy shrimp avocado salad with tomatoes
• Spicy garlic shrimp with broccoli mash

So, if you're looking to reduce your carbohydrate intake, consider incorporating more seafood into your diet. It's a delicious and nutritious way to meet your health goals!

Dairy

Milk is a relatively nutritious food that contains protein, fat, and carbohydrates. The two main proteins in milk are casein and whey. Milk contains mostly saturated fats. Dairy fats are 70% saturated, 25% monounsaturated, 2.5% polyunsaturated, and 2.5% naturally occurring trans fats. Lactose (milk sugar) is the type of carb found in milk.

• Butter, ghee: 0 grams of net carbs
• Soft-ripened cheese (e.g., brie, Camembert): 0.5 grams of net carbs
• Hard-aged cheese (e.g., Swiss, cheddar, provolone): 1-3 grams of net carbs
• Semisoft cheese (e.g., Monterey Jack, havarti): 3 grams of net carbs
• Plain Greek yogurt: 3 grams of net carbs
• Heavy cream: 3 grams of net carbs
• Cottage cheese: 4 grams of net carbs
• Parmesan cheese: 4 grams of net carbs
• Feta cheese: 4 grams of net carbs
• Sour cream: 4 grams of net carbs
• Light cream: 4 grams of net carbs
• Cream cheese: 4-6 grams of net carbs
• Ricotta cheese: 4-7 grams of net carbs
• Whole-milk plain yogurt: 5 grams of net carbs
• Half-and-half: 5 grams of net carbs
• Buttermilk: 13 grams of net carbs per cup (240 milliliters)
• Milk: 13 grams of net carbs per cup (240 milliliters)
• Sweetened yogurt: 10 to 20 grams of net carbs

It's important to note that responses to dairy can vary from person to person, and some people may need to limit or avoid dairy due to allergies, intolerances, or other health reasons.

Vegetables

When it comes to vegetables, the general rule is that those growing above ground are usually low in carbs, while those growing below ground contain more.

• Leafy greens such as spinach, lettuce, arugula, Swiss chard, and mustard greens.
• Cruciferous vegetables like broccoli, cauliflower, cabbage, Brussels sprouts, and kale.
• Cucumber, zucchini, green beans, and asparagus.
• Avocado, eggplant, and olives.
• Bell peppers, especially green ones.
• Mushrooms.
• Garlic.

These vegetables typically have between 1-9 grams of net carbs per 100 grams of serving, with leafy greens and cruciferous vegetables having the lowest levels.

While starchy root vegetables like potatoes, sweet potatoes, carrots, and beets are higher in carbs, they can still be included in a low-carb diet in moderation.

It is important to note that cooking vegetables may slightly decrease their carb content due to the increased water content.

Drinks

Carbohydrate-Free Drinks

Water is a perfect zero-carb drink. It is also calorie-free and provides hydration, better brain function, and a healthier digestive system.

Other Zero-Carb Drink Options:

• Tea and coffee (without sugar or milk)
• Diet soft drinks (although these contain artificial sweeteners which may be harmful)
• Spirits like vodka, whiskey, and tequila (although these contain calories)
• Wine
• Sparkling water
• Lemon and lime juices (although these are very low-carb rather than zero-carb)
• Nut milk (e.g. almond milk, but avoid sweetened or flavoured varieties)
• Some energy drinks (but check the label for artificial sweeteners)
• Sports drinks (but these usually contain artificial sweeteners)
• Herbal teas (e.g. hibiscus, chamomile, peppermint)

Frequently asked questions