The Ultimate Guide To Low-Carb and Zero-Carb Foods on Keto

Following a keto diet can be a challenge. You're constantly wondering what you can actually eat without blowing your carb allowance for the day.

It can get pretty stressful!

That's where zero-carb foods and beverages come to the rescue. These options let you eat and drink to your heart's content without worrying about going over your macros.

We've put together the ultimate list of no-carb and low-carb foods that'll keep your keto game strong and your taste buds happy.

Let's get started!

Why You Need To Limit Carbs on Keto

Eating too many carbs is where most people go wrong with keto. It's the classic mistake that trips everyone up.

Here's the good news though. There are loads of brilliant low-carb options that'll keep you satisfied and energised throughout the day. You won't be sat there feeling miserable and hungry, trust me.

Most people think 150 grams or less counts as low-carb.

Wrong.

That's still far too much if you want to get into ketosis properly. If you're serious about keto, you need to stick to less than 50 grams a day. Sometimes even going as low as 20 grams if you really want to see results.

That's why No-carb foods and low-carb choices are your best friends on this journey. They'll help you hit ketosis, feel brilliant, and burn fat like nobody's business.

Weight loss is probably the most studied benefit of keto. One study followed obese people for 24 weeks on a keto diet. They lost weight and saw proper improvements in cholesterol and other health markers[*].

Tracking Your Macros on Keto

First rule of low-carb eating - keep an eye on your macros. No getting around it, I'm afraid.

On keto, it's all about hitting these targets:

• 70-80% of your daily calories from fat
• 15-25% of your daily calories from protein
• 5-10% of your daily calories from carbs

Here's something important to remember. Food doesn't need to be zero carb to work with keto. Plenty of low-carb foods aren't completely carb free, and they're still brilliant additions to your meal plan. A keto diet isn't about eating absolutely zero carbs like some people will have you believe.

Zero Carb vs Low Carb - What's the Difference?

What exactly does the term "zero-carb" mean?

Right, let's sort this out properly.

Zero carb means exactly that - absolutely no carbohydrates. We're talking 0.0 grams when you check the numbers. These are your foods with no carbs whatsoever.

Low-carb foods have more than zero carbs but usually less than 5 grams per serving. The best thing with zero carb foods is that you can smash your protein and fat targets without touching your carb allowance.

Both zero carb and low carb food and drink options work brilliantly on either keto or any low-carb diet. Some of these foods will work well on Paleo and Carnivore as well!

Now let's get to our ultimate no carb foods list.

Zero Carb Foods: The Ultimate No-Carb Food List

Use this zero-carb food list to help you reach your goals, whether you're cutting carbs, just starting keto, or simply trying to eat healthier.

Zero-Carb Fats and Oils

Many healthy fats and oils are compatible with a keto diet. For the best outcomes, stick to these zero-carb options.

• Extra Virgin Olive Oil - $0$ grams of carbs per tablespoon
• Extra Virgin Avocado Oil - $0$ grams of carbs per tablespoon
• Coconut Oil (unrefined) - $0$ grams of carbs per tablespoon
• Ghee - $0$ grams of carbs per tablespoon
• MCT oil - $0$ grams of carbs per tablespoon
• Lard - $0$ grams of carbs per tablespoon
• Duck fat - $0$ grams of carbs per tablespoon
• Tallow - $0$ grams of carbs per tablespoon
  

Zero-Carb & Near-Zero-Carb Drinks

On a low-carb diet, sugar-free drinks like Coke Zero or Diet Pepsi are usually fine. Just watch out for hidden sugars or unwanted sweeteners. And always check the label!

When starting out, focus on your water intake, and use tea and black coffee on keto to give yourself a little energy boost (Careful though, coffee is a diuretic!).

Here are the most refreshing no-carb drinks for daily enjoyment:

• Water - $0$ grams of carbs per glass
• Sparkling water - $0$ grams of carbs per glass
• Black coffee - ~$0$ grams of carbs per cup
• Club soda - $0$ grams of carbs per glass
• Plain bone broth (homemade) - ~$0-1$ gram of carbs per cup
• Most herbal teas (unsweetened) - ~$0$ grams of carbs per cup

Quick heads up - most premixed alcoholic drinks are loaded with sugar and definitely not keto-friendly. Stick to spirits like gin or vodka with soda water, or maybe even avoid alcohol altogether whilst following a keto lifestyle.

Low-Carb Food List (0-5g carbs per serving)

Right, now we're moving into the slightly higher carb territory - but don't panic! These foods still fit beautifully into your keto lifestyle when you watch your portions.

This is where things get interesting because you've got loads more variety to play with. We're talking about foods that have a few carbs but nothing that'll boot you out of ketosis if you're sensible about it.

The key here is portion awareness. While you can go completely mad with the zero-carb foods above, these low-carb options need a bit more attention.

Low-Carb and Zero-Carb Meat and Eggs

Meat is the marquee dish in a ketogenic diet because it contains so few carbs. Look for fresh varieties that don't contain additives.

Here are some low-carb options you'll want to try.

• Beef (steak, mince) - $0$ grams of carbs per $100$g
• Lamb - $0$ grams of carbs per $100$g
• Veal - $0$ grams of carbs per $100$g
• Pork (unprocessed) - $0$ grams of carbs per $100$g
• Chicken (plain) - $0$ grams of carbs per $100$g
• Turkey (plain) - $0$ grams of carbs per $100$g
• Bacon - ~$1-2$ grams of carbs per $100$g (sugar is used in curing)
• Ham (cured) - ~$1-2$ grams of carbs per $100$g
• Salami/cured meats - ~$1-2$ grams of carbs per $100$g (check label)
• Liver (beef) - ~$3-4$ grams of carbs per $100$g
• Heart (beef) - <$1$ gram of carbs per $100$g
• Kidney (beef) - <$1$ gram of carbs per $100$g
• Eggs - ~$0.6$ grams of carbs per large egg
  

Low-Carb and Zero-Carb Seafood

Seafood is an excellent source of protein and omega 3 fatty acids for people on the keto diet. According to a 2021 study, having at least two servings of fatty fish each week lowers the risk of mortality in those with existing heart disease.[*]

Here's a list of seafood that is low-carb when purchased fresh and without additives.

• Salmon - $0$ grams of carbs per $100$g
• Tuna - $0$ grams of carbs per $100$g
• Tilapia - $0$ grams of carbs per $100$g
• Trout - $0$ grams of carbs per $100$g
• Sardines (in oil or water) - $0$ grams of carbs per can
• Prawns/shrimp - $0$ grams of carbs per $100$g
• Crab - $0$ grams of carbs per $100$g
• Lobster - $0$ grams of carbs per $100$g
• Mussels - ~$7$ grams of carbs per $100$g
• Oysters - ~$4-5$ grams of carbs per $100$g
• Scallops - ~$2-3$ grams of carbs per $100$g
  

Low-Carb Drinks

Here is a selection of the most delectable low-carb drinks you can enjoy on a daily basis.

• Keto coffee - total carbs depend on what you add (cream, MCT oil, etc.)
• Unsweetened black tea - <$1$ gram of carbs per cup
• Coffee with unsweetened almond milk - ~$1$ gram of carbs per serving
• Unsweetened cashew milk - ~$1$ gram of carbs per cup
• Kombucha tea - ~$7-14$ grams of carbs per cup (varies widely by brand)
• Coconut water - ~$9$ grams of carbs per cup

Low-Carb Dairy

On the off-chance that you're wondering whether any dairy products are keto-friendly, rest assured that many are.

Grab the full-fat option and choose organic and raw if available.

Watch out for pre-grated variants as these often contain added carbs from potato or rice flours to stop the cheese from binding together in the packet.

If you're able to consume dairy products (and can't imagine life without them), the following low-carb dairy foods are worth trying.

• Cheddar cheese - ~$1-2$ grams of carbs per $100$g
• Swiss cheese - ~$0.5$ grams of carbs per slice
• Goat cheese - <$1$ gram of carbs per $100$g
• Brie cheese - ~$0.5$ grams of carbs per $100$g
• Blue cheese - ~$2-3$ grams of carbs per $100$g
• Buffalo mozzarella - ~$2$ grams of carbs per $100$g
• Heavy cream - ~$0.5$ grams of carbs per tablespoon
• Cream cheese (full fat) - ~$4-5$ grams of carbs per $100$g
• Mascarpone - ~$3-4$ grams of carbs per $100$g
• Butter - ~$0.1$ grams of carbs per $100$g
  

Low-Carb Nuts

You can include healthy fats from nuts and seeds to meet your daily targets. Be mindful of portions as the carbs can add up. (Carbs below are net carbs).

• Pecans - ~$2$ grams of net carbs per $25$g (a small handful)
• Brazil nuts - ~$1.5$ grams of net carbs per $25$g
• Macadamia nuts - ~$1.5$ grams of net carbs per $25$g
• Walnuts - ~$1.5$ grams of net carbs per $25$g
• Almond butter - ~$3$ grams of net carbs per 2 tablespoons

Low-Carb Snacks

You'll be happy to know snacks aren't off-limits on your keto eating plan. These low-carb snacks are filling and convenient to carry with you on the go.

• Beef jerky (no added sugar) - ~$2-3$ grams of carbs per $25$g piece
• Pork scratchings (Pork rinds) - ~$0$ grams of carbs (check label for flavourings)
• Hard-boiled eggs - ~$0.6$ grams of carbs per egg
• Homemade bone broth (bones, water, salt, pepper only) - ~$0-1$ gram of carbs per cup
  

Low-Carb Spices, Sauces, and Condiments

You can use keto-friendly condiments to spice up your dishes.

Stick with your favourites that have no sugar or starch added. Enjoy these no-carb options to upgrade your soups, steaks, veggies, and more.

So many spices, so little time.

• Salt, especially pink Himalayan salt: 0 grams of carbs per 0.25 teaspoon
• Garlic - ~$1$ gram of carbs per clove
• Cumin - ~$0.5$ grams of carbs per teaspoon
  
• Unsweetened Smokey Barbecue Sauce: 1.1 grams of carbs per 12 g
• Anchovy paste: 0 grams of carbs per tablespoon
• Chili powder: 0.3 grams of carbs per 0.25 teaspoon
• Turmeric: 0.7 grams of carbs per 0.5 teaspoon
• Sriracha: 1 gram of carbs per 1 teaspoon
• Basil: 0.1 grams of carbs per 2 tablespoons, chopped
• Fish sauce: 0.7 grams of carbs per tablespoon
• Cinnamon: 2.1 grams of carbs per teaspoon
• Mustard: 0.3 grams of carbs per teaspoon
• Oregano: 0.7 grams of carbs per teaspoon leaves
• Fresh parsley, basil, cilantro, dill - <$0.5$ grams of carbs per tablespoon
• Apple cider vinegar - ~$0$ grams of carbs per tablespoon
• Mayonnaise (no added sugar) - ~$0.2$ grams of carbs per tablespoon

Be sure to check out our range of unsweetened low-sugar sauces, plus our range of healthier mayo choices while you are here!

Low-Carb Sweeteners

Searching for the best keto sweeteners? These keto-friendly sweeteners have you covered:

• Monk fruit sweetener: 1 gram of carbs per 0.25 tablespoon
• Erythritol: 4 grams of carbs per 4 grams

Note: Though these sweeteners have a small amount of carbs, they don’t count against your keto total.

Low-Carb Vegetables

Yes, you can still eat vegtables while on a keto diet!

Here are some brilliant low-carb vegetables (net carbs per cup, chopped/raw) to add variety and nutrients to your meals:

• Spinach - ~$0.4$ grams of carbs per cup
• Lettuce (all varieties) - ~$0.5-1$ gram of carbs per cup
• Rocket/arugula - ~$0.4$ grams of carbs per cup
• Watercress - ~$0.2$ grams of carbs per cup
• Bok choy - ~$0.8$ grams of carbs per cup
• Courgette/zucchini - ~$2.5$ grams of carbs per cup
• Asparagus - ~$2.5$ grams of carbs per cup
• Bell peppers - ~$4-6$ grams of carbs per cup (green are lowest)
• Mushrooms - ~$2$ grams of carbs per cup
• Aubergine/eggplant - ~$2.5$ grams of carbs per cup
• Radishes (sliced) - ~$2$ grams of carbs per cup
• Bok choy - 0.8 grams of carbs per cup

Next Steps on Your Keto Journey

Now you've got this comprehensive list of low carb and zero carb foods, you're ready to make the most of your keto experience. When you feel overwhelmed by too many choices, keep it simple and rely on the foods in this list.

Focus on completely carb free natural foods when possible, and use this list of no-carb foods as your go-to reference for zero carb eating.

The secret to following any diet isn't focusing on what you can't eat, but what can eat. You can still make brilliant meals and still enjoy all the flavours you loved before making the switch, you just need to be more creative now!

Following this food list, you can have tasty meals that keep you satisfied... without the carbs!

Continue reading Hunter & Gather for fascinating articles, delicious recipes, and keto-friendly products to help you achieve your goals.

And remember that you're not alone on your keto journey!

All information provided on our website and within our articles is simply information, opinion, anecdotal thoughts and experiences to provide you with the tools to thrive.

It is not intended to treat or diagnose symptoms and is definitely not intended to be misconstrued for medical advice. We always advise you seek the advice of a trained professional when implementing any changes to your lifestyle and dietary habits.

We do however recommend seeking the services of a trained professional who questions the conventional wisdom to enable you to become the best version of yourself.