No-Carb Foods: the Complete List of Foods

Knowing which foods contain no carbs is the first step to following a low-carb or ketogenic diet without slipping up. In this guide you will find the complete list of foods with zero or very few carbs, split by category, plus a list of foods that look carb-free but actually contain quite a lot.

Do no-carb foods really exist?

Yes, some foods are practically carb-free: meat, fish and eggs contain negligible amounts. Many others, such as leafy greens and aged cheeses, have so few that they are perfect on a low-carb diet. The rule of thumb is simple: the closer a food is to its natural form and the fewer sugars or starches it holds, the fewer carbs it will have.

Meat, fish and eggs: practically zero carbs

Unprocessed animal proteins are the no-carb foods par excellence:

• Red meat: beef, veal, pork, lamb
• Poultry: chicken, turkey, duck
• Fish: salmon, tuna, mackerel, sea bass, cod
• Seafood: shrimp, mussels, clams, squid
• Hen eggs, in any preparation
• Cured meats with no added sugar: prosciutto, bresaola

Low-carb vegetables

Not all vegetables are equal. These are the ones with the lowest carb content, ideal to eat freely:

• Leafy greens: spinach, lettuce, arugula, chard
• Brassicas: broccoli, cauliflower, savoy cabbage
• Zucchini, cucumber, celery
• Asparagus, mushrooms, peppers
• Eggplant and tomatoes in moderation

Fats and dairy with no or few carbs

• Extra virgin olive oil and coconut oil: zero carbs
• Butter and cream: very few carbs
• Aged cheeses: parmesan, pecorino, grana
• Mozzarella and fresh cheeses in moderation
• Avocado and olives
• Low-carb nuts: walnuts, almonds, pecans

Foods that look carb-free but are not

Watch out for some foods seen as healthy but rich in hidden carbs: fruit like bananas and grapes, legumes like chickpeas and lentils, sweetened fruit yogurts, rice or corn cakes, many ready-made sauces and light products, which often make up for less fat with more sugar. Reading the label is always the best habit.

How to use this list every day

Build every meal starting from a protein source (meat, fish or eggs), add low glycemic vegetables and finish with a healthy fat like olive oil or avocado. If you want to be sure you stay under your limit, track what you eat with Leana: it is free for manual and barcode tracking, so you always know how many carbs you have added up during the day.