If you are a diligent follower of low-carb nutrition, then you’re in the right place. The list of low-carb and zero-carb foods we provide here will save you from counting calories each time you reach for a snack. While the low-carb food list is quite long and offers more than 100 choices of rich, satisfying meals, the zero-carb food list is more restricted.
Using the No Carb Foods List
From a nutritional point of view, fats are the only food that actually has zero carbs. Although it may sound surprising, but meats and seafood also have trace amounts. The foods we’ve compiled on the list below contain minimal amounts of net carbs (less than a gram). As they are very close to zero carbs, they are normally considered no-carb foods.
On the other hand, the “almost” zero carb foods are somewhat higher, but still, one serving from the list packs less than 1 net carb.
As trace amounts of carbs add up, you should keep your servings in check.
Tips for Going Zero Carb
If you are thinking of going on a low-carb diet, the following tips will make thing easier for you.
- You need a few days to get ready.
Start by giving your fridge a complete check-up. Separate high-carb foods from low-carb ones. It’d also help if you stacked your fridge with your favorite no carb foods.
- Your focus should be on what you ARE allowed to eat.
You won’t feel deprived in any way as zero carb foods are savory and delicious.
- Relax and enjoy by trying new things.
If you’re following a low-carb diet, you’re probably spending a lot of time in the kitchen. Make your cooking time more fun by trying out new recipes.
No Carb Food Labels
Be aware that many food labels list foods as having zero carbs, when in fact the product has trace amount of carbs. This is because labeling laws allow food companies to label “zero grams” if the food has less than one gram of carbs. Some common examples of this are sugar substitutes, cheeses, eggs and spices. Just for your information, count these as .5 net carbs per serving.
List of No Carb Foods
The list of zero-carb foods we’re providing here is based on the National Nutrient Database published by the US Department of Agriculture.
Zero Carb Meat
Only natural meats have zero carbs and are abundant in protein and vitamins, while packaged, cured and processed meats such as sausages, hot dogs, deli meat, bacon, etc. Contain different amounts of carbs because they have added taste enhancers, preservatives or starchy binders. Checking the labels regularly is strongly recommended.
These natural meats have no carbs:
- Fowl (turkey, chicken, duck, goose, hen, quail)
- Organ Meats (brains, tongue, liver, heart, kidneys)
- Game Meats (venison, bison, ostrich, caribou, elk)
- Exotic Meats (such as ostrich and emu)
Zero Carb Seafood
Fresh (unprocessed) seafood is zero carb:
Zero Carb Dairy
- Whipped Cream (check each label)
- Heavy Cream (check each label)
While most cheese is low-carb and packs from 0 to .5 net carbs per ounce, it’s still possible to find zero-carb cheese, especially hard cheese(check the list below).
Zero Carb Seasoning
You can easily make your zero-carb food tastier by using some low-carb spices. There’s a wide range of over 60 low-carb spices, 8 of which also stimulate fat loss.
- Salt and Pepper
- Ground Cinnamon
- Most Hot Sauces
- Pre-mixed Seasonings (check the label)
- Yellow Mustard
- Dill weed
- Zero Carb Oils and Fats
- Olive oil
- Coconut oil
- MCT oil
- Avocado oil
- Fish oil
- Animal Fats (including lard)
- Butter (particularly grass-fed)
Less healthy, but zero–carb oils:
- Mayonnaise (check each label)
- Vegetable Shortening
- Canola oil
- Peanut oil
- Sesame oil
- Sparkling Water
- Club Soda
- Diet Soda (pay attention to the artificial sweetener)
Although aspartame, sucralose, saccharine and stevia are widely marketed as no-carb sugar alternatives, the powder and granular variants normally pack trace amounts of carbs.
Important: Be aware that artificial sweeteners also negatively affect your blood insulin levels, just like sugar does.
Alcohol should always be consumed moderately because the body burns alcohol before it burns fat for fuel. It’s only when all alcohol is digested that your body starts burning fat. Drinking alcohol can postpone ketosis for several days.
- Rum (unflavored)
- Vodka (unflavored)
(Almost) Zero–Carb Foods
As one serving of these foods contains less than 1 net carb, they are referred to almost zero-carb foods. You can eat these without fearing that your diet plan will be hampered.
Almost Zero Carb Fruits and Veggies
If, however, you want to go zero carb, you have a plethora of leafy green vegetables including spinach, lettuce, celery, kale, turnip. Avocados are also a great addition to your zero-carb diet as they are almost zero carb, but also a great source of healthy fat. Raspberries are rich in fiber and combine well with salads or whipped cream.
Serving size: 1/2 cup
- Spinach .2
- Parsley .4
- Avocado .5
- Radish .5
- Lettuce .25
- Bok Choy .7
- Celery .8
Serving size: 1/4 cup
- Mushrooms .5
- Garlic (1/2 clove) .5
- Pokeberry Shoots .5
- Cabbage .5
- Asparagus (3 pieces) .6
- Coconut .5
- Yellow Squash .7
- Raspberries .7
- Cauliflower .7
- Broccoli .8
- Cucumber .9
Almost Zero–Carb Dairy
Eggs can be cooked in a number of ways – fried, scrambled, omelets, quiche, boiled, deviled etc. They can also be used in salads.
- Eggs .2 to .7 (make sure to check the carton)
Eggs pack very small amounts of carbs, ranging from .2 to 1 net carb per egg. Have in mind that organic, free-range, or cage-free eggs have larger yolks, meaning they’re lower in carbs.
Almost Zero–Carb Cheese
Almost all natural, unprocessed cheeses have no added flavors or ingredients and pack 0 to 1 net carb per serving. Hard cheeses are the lowest; softer, creamy cheeses are the highest in carbs.
The following cheeses and net carb amounts are from FatSecret, Popular Cheeses.
Serving size: 1 oz = 1″ cube = ¼ cup grated (approx..)
Goats .6 Gouda .6
Mexican Blend Cheese .5
Neufchatel .1 to .8 P