What fruits have zero carbs? Fruits have three primary macronutrients: protein, fat and carbs. These nutrients give fruits their calories, or energy. However, not all fruits have the same number of carbs. In fact, some have 0 grams of carbs. Fortunately for fruit lovers, there are a few ways to enjoy your favorite fruits’ flavors without worrying about their carbohydrate content.
Zero Net Carb Foods
Here is a list of 43 zero carb foods, including meat, seafood, dairy, vegetables, drinks, oils and condiments.
Did you know that there is such a thing as a no carb diet. Although this way of eating a little too extreme for me, I still find it useful to know what can be considered “free” food in terms of carbohydrates.
Note: Some of items listed here aren’t 100% carb free – but they ARE all either zero or under 1 gram of net carbs per serving. If this idea or any of the individual items don’t fit with your way of eating, please disregard this list or the item in question. Always check nutritional data labels on food before purchasing.
These foods do not naturally contain carbohydrates, apart from those in the vegetable list which contain between 0 and 1g net carb per serving, and heavy cream which is also exceedingly low. For meats and seafood, the key is to go for unprocessed food. As soon as someone processes the meat or fish (think ham, bacon, jerky, burgers) there is a an increased chance that they will be high in carbs – especially once manufacturers start adding sugar! If you want to see my new and revised list of actually zero carb foods, check out my new Guide to Carb Free Foods!
Want to grab this list of zero carb foods in a handy FREE printable? Scroll down for a link!
So which food have no carbs?
I’ve divided the list into the following sections: meat, seafood, dairy, eggs, oils, veggies, drinks, condiments, and other assorted products and foods with no carbs!
Zero Carb Meat:
- Chicken – try these Italian Baked Chicken Thighs or my Lemon Pepper Chicken Wings!Beef (check out Omaha Steaks for amazing deals!)
- Turkey – try my roasted paprika turkey wings!Duck – have you ever roasted a whole duck?VealLamb – try my recipe for rack of lamb with rosemary!PorkOrgan meats – make your own chicken liver pâté!GoosePork rinds (these are an exception to the processed rule – and see below for lots of ways to use them!) Zero Carb Seafood:
- Water
- Tea (no milk or sugar)
- Coffee (no milk or sugar)
- Diet soda
- Herbal tea
- Drink mix powders (eg Crystal Light)
- Amazon’s selection of zero carb products:
-
- Thin Slim Zero Carb Bread
- Utz Pork Rinds
- Rockstar Zero Carb Energy Drink
- Beef Jerky
- Crunchy Bites Cheese Snacks
- Zero Carb Smart Burger Buns
- BRAMi – marinated lupini beans
And don’t forget about zero carb Shirataki Noodles!! Get 10% off when you order from Miracle Noodles direct! Use coupon code “AFF10” on checkout to get your discount! And as an extra bonus, here are some zero carb recipes: -
- Pepperoni Chips
- Homemade Chipotle Beef Jerky
- Zero Carb Gummy Candies
- Lettuce Steak Wraps
- Pork Rind Crusted Bacon
- No Carb Ice Cream
- BBQ Pork Rinds
- Chicken – try these Italian Baked Chicken Thighs or my Lemon Pepper Chicken Wings!Beef (check out Omaha Steaks for amazing deals!)
What Foods Have No Carbs?
Counting carbs is daunting for many people and may even sway some from reducing their carb intake. When deciding to follow a low-carb diet, foods that have zero carbs are precious commodities. Yet there are more zero-carb foods than you may think. With a no-carb list in hand, you’ll be well on your way to living a successful, low carb lifestyle.
No-Carb Food List
Meat & Animal Protein
All naturally-occurring meats contain no carbohydrates; however, pre-packaged and deli meats are often processed with a sugar and salt solution or seasoning blends, conferring carbohydrates to the meats. Processed and cured meats, such as sausage, ham, bacon, and frankfurters regularly contain small amounts of carbohydrates. Eggs also have a trace amount of carbs (about .6g per egg). Reading package labels is essential to learn if pre-packaged products contain carbohydrates. In their natural state, the following contain zero carbs:
- Beef
- Veal
- Organ meats (including brains, liver, and kidneys)
- Lamb
- Pork
- Tongue
- Chicken
- Turkey
- Fish (such as salmon, trout, and halibut)
- Duck
- Goose
- Fish
- Shellfish (such as crab, shrimp, and lobster)
- Mollusks (such as oysters, mussels, and clams)
- Game meats (such as venison and elk)
- Exotic meats (such as ostrich and emu)
Dairy Products
Milk contains simple sugars, and all dairy products are made from milk. Even fatty cheeses and heavy cream contain carbohydrates, although usually very low levels. Only one dairy product contains no carbohydrates – butter.
Fruits and Vegetables
Most fruits and vegetables contain carbs, but there are a handful veggies that make the zero carb list. Fruits, on the other hand, all have simple sugars and therefore, carbs. Although most have a trace of carbs, it’s not enough to raise the percentage above the zero mark. These fruits and vegetables have zero carbs:
- Spinach
- Lettuce
- Chard
- Bok choy
- Radish
- Mushrooms
- Cabbage
- Asparagus
- Cucumber
- Collard greens
- Bean sprouts
Condiments, Seasoning, and Oils
Most condiments contain carbohydrates. Likewise, salad dressings and mayonnaise often have carbs because they may use carb-containing ingredients, such as certain vinegars, herbs, sugar, high-fructose corn syrup, honey, mustard, dairy products, emulsifiers, or other ingredients. Read labels if you are uncertain. The following oils and condiments contain no carbs:
- Salt
- Vegetable, nut, and fruit oils such as avocado, grapeseed, safflower, canola, and olive oil
- Animal fats like fish oil and lard
- Some brands of margarine and shortening – read package labels
Sugar Substitutes
Liquid sucralose has zero carbs. Other alternatives to sugar contain trace amounts of carbohydrates, although you might consider them no-carb options. These include:
- Aspartame
- Powdered sucralose
- Stevia
- Saccharine
Because they are so highly sweet, it only takes a little of a sugar substitute to go a long way. Keep in mind, sweeteners may affect insulin in the same way sugar does. Additionally, sweeteners in granular form may contain carbohydrate-containing fillers.
Beverages
Many beverages contain zero carbohydrates; however, if they are sweetened with artificial sweetener, they may have some of the same caveats as listed above. The following beverages are carb-free when:
- Crystal Light soft drinks
- Coffee (black)
- Tea (unsweetened, without milk or cream)
- Water
- Sparkling water
- Club soda
- Distilled alcohol
Diet soda may be carb-free, depending on the artificial sweetener used. Check labels to confirm the carb count. Use alcohol with caution because your body prioritizes the alcohol first. This means you burn alcohol before using other fuel, including fat.
What Are Carbs?
“Carbs” is a shortened version of the word carbohydrates, which are macronutrients containing sugars. Carbohydrates are further broken down into distinct categories.
- Simple carbohydrates – Examples of simple carbohydrates include dairy products, candy, baked goods, fruit, and processed sugars.
- Complex carbohydrates – Examples include rice, corn, flour, whole grains, and legumes.
Fiber and sugar alcohols are also considered carbs. They are usually not restricted as part of a low-carb diet.
Foods With No Carbs
Low-carbohydrate diets, such as the Atkins diet, limit the amount of carbohydrates you can eat to exert insulin control. Most low-carbohydrate diets recommend eating fewer than 50 grams of carbohydrates per day, and some suggest eating as few as 20 to 25 grams per day. When you consider that one cup of white rice has 151 grams of carbohydrates, and a slice of bread contains about 15 grams of carbohydrates, eating carbohydrate-containing foods adds up quickly. Foods with no carbohydrates can help you eat adequate amounts and still limit carbohydrate intake.
Package Labeling
It is important to note that some food packaging labels list foods as containing 0 grams of carbohydrates. However, labeling laws allow food manufacturers to list 0 grams on the label if the food contains less than one gram.
How Low-Carbohydrate Diets Work
While your body utilizes carbohydrates for energy, many diet experts suggest minimizing carbohydrates is an effective form of weight loss. Multiple studies support this assertion. When blood glucose rises in response to dietary intake of carbohydrates, your pancreas releases insulin, which is the key to losing weight on a low-carbohydrate diet.
Health journalist Gary Taubes explains why this happens in an article for the New York Times, What if It’s All Been a Big Fat Lie. Insulin is a storage hormone. It is responsible for both escorting fuel (food) into fat cells as body fat storage and keeping it there. In some ways, insulin acts as prison guard, making sure fat finds its way into cells and keeps it locked inside. When you limit carbohydrate intake, your body releases very little insulin. As a result, stored body fat escapes and exits your body. This is the mechanism of low-carbohydrate weight loss.
What Foods Have No Carbs?
Counting carbs is daunting for many people and may even sway some from reducing their carb intake. When deciding to follow a low-carb diet, foods that have zero carbs are precious commodities. Yet there are more zero-carb foods than you may think. With a no-carb list in hand, you’ll be well on your way to living a successful, low carb lifestyle.
No-Carb Food List
Meat & Animal Protein
All naturally-occurring meats contain no carbohydrates; however, pre-packaged and deli meats are often processed with a sugar and salt solution or seasoning blends, conferring carbohydrates to the meats. Processed and cured meats, such as sausage, ham, bacon, and frankfurters regularly contain small amounts of carbohydrates. Eggs also have a trace amount of carbs (about .6g per egg). Reading package labels is essential to learn if pre-packaged products contain carbohydrates. In their natural state, the following contain zero carbs:
- Beef
- Veal
- Organ meats (including brains, liver, and kidneys)
- Lamb
- Pork
- Tongue
- Chicken
- Turkey
- Fish (such as salmon, trout, and halibut)
- Duck
- Goose
- Fish
- Shellfish (such as crab, shrimp, and lobster)
- Mollusks (such as oysters, mussels, and clams)
- Game meats (such as venison and elk)
- Exotic meats (such as ostrich and emu)
Dairy Products
Milk contains simple sugars, and all dairy products are made from milk. Even fatty cheeses and heavy cream contain carbohydrates, although usually very low levels. Only one dairy product contains no carbohydrates – butter.
Fruits and Vegetables
Most fruits and vegetables contain carbs, but there are a handful veggies that make the zero carb list. Fruits, on the other hand, all have simple sugars and therefore, carbs. Although most have a trace of carbs, it’s not enough to raise the percentage above the zero mark. These fruits and vegetables have zero carbs:
- Spinach
- Lettuce
- Chard
- Bok choy
- Radish
- Mushrooms
- Cabbage
- Asparagus
- Cucumber
- Collard greens
- Bean sprouts
Condiments, Seasoning, and Oils
Most condiments contain carbohydrates. Likewise, salad dressings and mayonnaise often have carbs because they may use carb-containing ingredients, such as certain vinegars, herbs, sugar, high-fructose corn syrup, honey, mustard, dairy products, emulsifiers, or other ingredients. Read labels if you are uncertain. The following oils and condiments contain no carbs:
- Salt
- Vegetable, nut, and fruit oils such as avocado, grapeseed, safflower, canola, and olive oil
- Animal fats like fish oil and lard
- Some brands of margarine and shortening – read package labels
Sugar Substitutes
Liquid sucralose has zero carbs. Other alternatives to sugar contain trace amounts of carbohydrates, although you might consider them no-carb options. These include:
- Aspartame
- Powdered sucralose
- Stevia
- Saccharine
Because they are so highly sweet, it only takes a little of a sugar substitute to go a long way. Keep in mind, sweeteners may affect insulin in the same way sugar does. Additionally, sweeteners in granular form may contain carbohydrate-containing fillers.
Beverages
Many beverages contain zero carbohydrates; however, if they are sweetened with artificial sweetener, they may have some of the same caveats as listed above. The following beverages are carb-free when:
- Crystal Light soft drinks
- Coffee (black)
- Tea (unsweetened, without milk or cream)
- Water
- Sparkling water
- Club soda
- Distilled alcohol
Diet soda may be carb-free, depending on the artificial sweetener used. Check labels to confirm the carb count. Use alcohol with caution because your body prioritizes the alcohol first. This means you burn alcohol before using other fuel, including fat.
What Are Carbs?
“Carbs” is a shortened version of the word carbohydrates, which are macronutrients containing sugars. Carbohydrates are further broken down into distinct categories.
- Simple carbohydrates – Examples of simple carbohydrates include dairy products, candy, baked goods, fruit, and processed sugars.
- Complex carbohydrates – Examples include rice, corn, flour, whole grains, and legumes.
Fiber and sugar alcohols are also considered carbs. They are usually not restricted as part of a low-carb diet.
Foods With No Carbs
Low-carbohydrate diets, such as the Atkins diet, limit the amount of carbohydrates you can eat to exert insulin control. Most low-carbohydrate diets recommend eating fewer than 50 grams of carbohydrates per day, and some suggest eating as few as 20 to 25 grams per day. When you consider that one cup of white rice has 151 grams of carbohydrates, and a slice of bread contains about 15 grams of carbohydrates, eating carbohydrate-containing foods adds up quickly. Foods with no carbohydrates can help you eat adequate amounts and still limit carbohydrate intake.
Package Labeling
It is important to note that some food packaging labels list foods as containing 0 grams of carbohydrates. However, labeling laws allow food manufacturers to list 0 grams on the label if the food contains less than one gram.
How Low-Carbohydrate Diets Work
While your body utilizes carbohydrates for energy, many diet experts suggest minimizing carbohydrates is an effective form of weight loss. Multiple studies support this assertion. When blood glucose rises in response to dietary intake of carbohydrates, your pancreas releases insulin, which is the key to losing weight on a low-carbohydrate diet.
Health journalist Gary Taubes explains why this happens in an article for the New York Times, What if It’s All Been a Big Fat Lie. Insulin is a storage hormone. It is responsible for both escorting fuel (food) into fat cells as body fat storage and keeping it there. In some ways, insulin acts as prison guard, making sure fat finds its way into cells and keeps it locked inside. When you limit carbohydrate intake, your body releases very little insulin. As a result, stored body fat escapes and exits your body. This is the mechanism of low-carbohydrate weight loss.
Low-Sugar Fruits for Low-Carb Diets
There is a lot of confusion around fruit and it’s natural sugars. If you follow a low carbohydrate diet or have diabetes you may have been told that you can’t eat fruit or that fruit is okay because the sugars are natural. The truth is that while the sugars in fruit are natural, how they affect blood sugar will depend on a variety of factors including, what they are eaten with and whether or not you have diabetes.
For instance, are you counting carbs or taking note of the glycemic index or glycemic load of the foods you eat? Knowing which fruits are naturally lower in sugar can help you make choices that fit best with your individual dietary needs.
Certain fruits are considered to be lower in sugar because you can have a larger portion for a smaller amount of carbohydrate and sugar. One serving of fruit has about 15 grams of carbohydrate. A serving is one small apple (the size of a tennis ball), a cup of berries, two whole kiwifruit, or half a medium-sized banana. So fruits like berries can be eaten in larger portions for the same amount of carbohydrate, but less sugar.
Natural Sugar in Fruit
The U.S. Department of Health and Human Services recommends adults eat two cups of fruit or fruit juice or a half-cup of dried fruit per day.1 How much fruit you eat may differ if you are following a specific low carb meal plan or if you counting or modifying your carbohydrate intake because of diabetes.
Most fruits have a low glycemic index (GI) due to the amount of fiber they contain and because their sugar is mostly fructose. However, dried fruit (such as raisins, dates, and sweetened cranberries), melons, and pineapples have a medium GI value. Sweetened dried fruits have an even higher GI value.
Fruits aren’t just packed with nutrition, they’re also versatile and tasty. With their natural sweetness, fruits are a fantastic way to satisfy a craving for sweets. In fact, those lowest in sugar have some of the highest nutritional values, plus antioxidants and other phytonutrients.
6 Low-Sugar Fruits for Low-Carb Diets
Use these rules of thumb for a quick way to assess the sugar content of your favorite types of fruit. The fruits listed below are ranked from lowest to highest sugar content.
- Berries: Generally the fruits lowest in sugar, berries are also among the highest in fiber, as well as antioxidants and other nutrients. One cup of raspberries contains 14.7 grams of carbohydrate and 8 grams of fiber. Together with lemon and lime, which are also among the lowest-sugar fruits, berries aren’t just for eating—they can also add flavor to water.
- Summer fruits: Melons, peaches, plums, nectarines, apricots, and kiwis are great on their own or thrown together in a fruit salad.
- Winter fruits: Apples, pears, and sweet citrus fruit such as oranges are moderate in sugars. These fruits can be eaten as-is or used to top yogurt.
- Tropical fruits: Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar. Guava and papaya are a bit lower. These fruits can be easily sliced and added to a number of savory and sweet meals.
- Dried fruit: Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, but sugar is typically added to combat the berries’ natural tartness. You’ll find dried fruit most often in granola, cereal, or trail mixes—all of which tend to be high-carb.
Sugar in Fruit (Low to High)
Here’s a deeper dive into popular low-carb fruit, as well as ways you can easily incorporate them into your eating plan. Keep in mind that for sugar and carb content, some values are per cup while others are per whole fruit.
- Lime (1.1 grams of sugar, 7 grams of carb, and 1.9 grams of fiber per fruit) and lemon (1.5 grams of sugar, 5.4 grams of carb, and 1.6 grams of fiber per fruit): These are rarely eaten on their own. You’ll typically use these fruits juiced and sweetened. Try adding a slice to your water or a squeeze of juice to add tartness to a dish.
- Rhubarb (1.3 grams of sugar, 5.5 grams of carb, and 2.2 grams of fiber per cup): You’re unlikely to find unsweetened rhubarb, so check the label before you assume what you are eating is low in sugar. If you prepare rhubarb yourself, you can adjust the amount of added sugar or artificial sweetener.
- Apricot (3.2 grams of sugar, 3.8 grams of carb, and 0.7 grams of fiber per one small apricot): Apricots are available fresh in spring and early summer. You can enjoy them whole, skin and all. Be sure to watch your portions of dried apricots, however, as they shrink when dried.
- Cranberries (3.8 grams of sugar, 12 grams of carbs, and 3.6 grams of fiber per cup, fresh): While very low in sugar naturally, be aware that they are usually sweetened when dried or used in a recipe.
- Guava (4.9 grams of sugar, 7.9 grams of carb, and 3 grams of fiber per fruit): You can slice and eat guavas, including the rind. Some people enjoy dipping them in salty sauces. They are the low-sugar exception to generally sugary tropical fruits.
- Raspberries (5.4 grams of sugar, 14.7 grams of carb, and 8 grams of fiber per cup): Nature’s gift for those who want a low-sugar fruit, you can enjoy raspberries in every way. Eat a handful by themselves or use as a topping or ingredient. You can get them fresh in summer or find them frozen year-round.
- Kiwifruit (6.2 grams of sugar, 10.1 grams of carb, and 2.1 grams of fiber per kiwi): Kiwis have a mild flavor but add lovely color to a fruit salad. Also, you can eat the seeds and skin.
- Figs (6.5 grams of sugar, 7.7 grams of carb, and 1.2 grams of fiber per small fig): Note that these figures are for fresh figs. It may be harder to estimate for dried figs of different varieties, which can have 5 to 12 grams of sugar per fig.
- Blackberries (7 grams of sugar, 13.8 grams of carbs, and 7.6 grams of fiber per cup) and strawberries (7.4 grams of sugar, 11.7 grams of carbs, and 3 grams of fiber per cup): While they have a little more sugar than raspberries, both of these berries still make excellent choices for a snack, a fruit salad, or an ingredient in a smoothie, sauce, or dessert.
- Tangerines (8 grams of sugar, 10.1 grams of carb, and 1.3 grams of fiber per medium fruit): These citrus fruits have less sugar than oranges and are easy to section for fruit salads. Tangerines are also portable, making them good additions to packed lunches and snacks.
- Grapefruit (8.5 grams of sugar, 13 grams of carb, and 2 grams of fiber per half fresh grapefruit): You can enjoy fresh grapefruit in a fruit salad or by itself, adjusting the amount of sugar or sweetener you add.
- Watermelon (9.5 grams of sugar, 11.6 grams of carbs, and 0.6 grams of fiber per cup): While there’s nothing like a refreshing slice of watermelon on a summer’s day, the sugar content is a little high compared to other fruit. But since watermelon contains a lot of water, one serving can be filling.
- Nectarines (11 grams of sugar, 15 grams of carbs, and 2.4 grams of fiber per medium fruit): Nectarines are tastiest when ripe and are a good source of fiber.
- Peaches (11 grams of sugar, 12 grams of carbs, and 2 grams of fiber per small fruit): The sweet, soft fruit can be eaten on its own but also suits many dishes, including desserts, ice pops, smoothies, and sauces.
- Papaya (11 grams of sugar, 16 grams of carb, and 2.5 grams of fiber in a cup of sliced fruit): Of the tropical fruits, papaya is among the lowest in sugar.
- Cantaloupe (12 grams of sugar, 13 grams of carb, and 1 gram of fiber per cup): This is a great fruit to enjoy by itself or in a fruit salad. They are the lowest in sugar of the melons.
- Oranges (12.2 grams of sugar, 15.4 grams of carbs, and 3.1 grams of fiber per medium fruit): With its tough outer skin, the fruit holds up well in your bag until you’re ready to peel and eat as a quick, on-the-go snack.
- Honeydew (14 grams of sugar, 16 grams of carbohydrates, and 1.4 grams of fiber per cup of honeydew balls): Bites of honeydew make a nice addition to a fruit salad or can be popped as a snack by themselves.
- Bananas (14.4 grams of sugar, 27 grams of carbs, and 3.1 grams of fiber per medium banana): This favorite is tasty, and convenient, but keep in mind that bananas are higher in sugar and carbs than other options.
- Blueberries (15 grams of sugar, 21 grams of carb, and 3.6 grams of fiber per cup): While blueberries are higher in sugar than other berries, they’re packed with a powerful blend of antioxidants.
- Grapes (15 grams of sugar, 16 grams of carbs, and 1 gram of fiber per cup): If you’re watching your sugar intake, keep an eye on serving size. Grapes make a refreshing snack, but it’s easy to lose track of portions.
- Pineapple (16.3 grams of sugar, 22 grams of carb, and 2.3 grams of fiber per cup): As a tropical fruit, pineapple is higher in sugar than other options, but it’s also a rich source of thiamin and has anti-inflammatory properties.
- Pears (17 grams of sugar, 27 grams of carbs, and 5.5 grams of fiber per medium fruit): The winter fruit is relatively high in sugar and carbs but is a good dietary source of vitamin C.
- Cherries (17.7 grams of sugar, 22 grams of carb, and 3 grams of fiber per cup): Ripe fresh cherries are a delight in the summer, but if you’re limiting sugar you’ll want to watch your portions.
- Apples (19 grams of sugar, 25 grams of carbs, and 4.4 grams of fiber per medium fruit): Apples make easy snacks and meal additions but are higher in sugar than equally convenient tangerines or oranges.
- Pomegranates (21 grams of sugar, 29 grams of carbs, and 6 grams of fiber per medium pomegranate): While the whole fruit adds a lot of sugar to your intake, if you limit the portion to 1 ounce you can reduce sugar and carb consumption while still enjoying the fruit.
- Mangoes (22.5 grams of sugar, 24.7 grams of carbs, and 2.6 grams of fiber per cup, sliced): Given how high mangoes are in sugar and carbs, this tropical fruit is best enjoyed on occasion if you’re following a low-carb eating plan or watching your sugar. In moderation, mangoes are an excellent source of fiber and several phytonutrients.
- Dried fruits like prunes (18.1 grams of sugar, 30.4 grams of carbs, and 3.4 grams of fiber in five prunes), raisins (18.5 grams of sugar, 22 grams of carbs, and 1.2 grams of fiber per ounce) and dates (4 grams of sugar, 5.3 grams of carbs, and 0.6 grams of fiber in one date) are very high in sugar. They’re most often encountered in trail mix, granola bars, and cereals, which can also be high in added sugars. Read nutrition labels carefully and check the serving size if you’re considering including these options in your eating plan.