High-Fiber, Low-Carb Food List

Fiber Counts in Low-Carb Foods

golden and brown flax seeds
Golden and brown flax seeds have lots of fiber and healthy fat and very little carbohydrate. Photo © Emily Dolson

How can we find foods that are low in carbohydrate, yet high in fiber? Interestingly, almost all the non-starchy vegetables and low-sugar fruits are the ones that are highest in both fiber and nutrients. So if you just want a list of high-fiber vegetables and fruit, you just have to look at the lists of those which are low in carbohydrates.

If you are looking for numbers, one good guide for those limiting carbs is to look at the ratio of usable carb (or effective or net carb) compared to fiber -- in other words, how much carbohydrate do I have to eat to get a gram of fiber?

Here is a list, roughly in order on this carb/fiber scale. For foods not on this list, I recommend going to Caloriecount.com, which nutritional information for most foods.

Note: I know there are discrepancies here. These data are taken from Version 18 of the USDA Database. For explaining some of the incongruities, see Understanding Carb Counts and Why Carb Counts Vary. For more detailed carbohydrate information, check out How to Count Carbs, which includes links to carb and fiber counts, glycemic index and load, and other information.

Almost All Fiber

Flax Seeds!! There is almost no usable carbohydrate in flax seeds. It is very high in both soluble and insoluble fiber (about one-third of the fiber is soluble), and has a pile of nutrients to boot. Flax is just could be the ultimate low-carb fiber source. 1 T ground flax has 2.0 grams of carbohydrate, 1.9 of which is fiber.

More Flax Information:
Flax Seed Nutrition and Health Benefits
Flax Selection, Storage, Tips, and Recipes
Where to Get Flax Seeds and Grinders

Chia Seeds have a fiber and carb profile similar to flax seeds. Find out more about chia seeds and how to serve them.

Vegetables that are close to all fiber: Mustard Greens, Chicory, Endive

More Fiber Than Usable Carbohydrate

Wheat Bran

  • ½ cup raw wheat bran - 3 grams usable carb, 6 grams fiber

Unsweetened Coconut and Coconut Flour

  • 1 ounce unsweetened coconut - 2 grams usable carb, 5 grams fiber

High Fiber Cereals

  • Check the labels carefully, but a few high fiber cereals are also low or fairly low in carbohydrate.

Collard Greens

  • 1 cup chopped, cooked collard greens - 4 grams usable carb, 5 grams fiber

Avocado, Hass

  • 1 medium avocado - 3 grams usable carb, 12 grams fiber

Spinach and Chard

  • 1 cup chopped, cooked spinach - 3 g usable carb, 4 g fiber
  • Frozen 1 10 oz package spinach - 3 g usable carb, 8 g fiber
  • 6 cups of raw spinach or chard=about 1 cup cooked

Broccoli

  • 1/2 cup chopped, cooked broccoli - 1 gram usable carb, 3 grams fiber
  • 1 cup chopped, raw - 4 grams usable carb, 2 grams fiber

Cauliflower

  • 1/2 cup pieces, cooked cauliflower -1 gram usable carb, 2 grams fiber
  • 1 cup raw, cauliflower - 2 grams usable carb, 2.5 grams fiber

Blackberries

  • 1 cup of raw blackberries - 6 grams usable carb, 8 grams fiber

About as Much Usable Carb as Fiber

Asparagus

  • 1/2 cup pieces of asparagus - 2 grams usable carbs, 2 grams fiber

Celery

  • 1 cup chopped celery - 1.5 grams usable carb, 1.5 grams fiber

    Eggplant

    • 1 cup raw eggplant, cubed - 2 grams usable fiber, 3 grams fiber
    • 1 cup cubed eggplant, cooked - 5 grams usable carb, 3 grams fiber

    Lettuce, Romaine

    Mushrooms

    • 1 cup raw sliced mushrooms - 1 gram usable carb, 1 gram fiber

    Radishes

    • 1 cup raw sliced radishes - 2 grams usable carb, 2 grams fiber

    Red Raspberries

    High Fiber, but Not As Much Fiber as Usable Carb

    Rice Bran

    • 1/4 cup rice bran 8 grams usable carb, 6 grams fiber

    Cabbage

    • 1 cup raw chopped cabbage - 3 grams usable carb, 2 grams fiber
    • 1/2 cup cooked chopped cabbage - 2 grams usable carb 1 gram fiber

    Bell Peppers

    • 1 cup raw chopped Bell peppers - 4 grams usable carb, 3 grams fiber

    Snow Peas (edible pod)

    • 1 cup whole raw snow peas - 3 grams usable carb, 2 grams fiber

    Zucchini Squash and other Summer Squashes

    • 1 cup cooked sliced summer squash - 4 grams usable carb, 3 grams fiber

    Nuts and Seeds

    Nuts and seeds vary, but most are high in fiber.  Check out the table here to compare them.

    Strawberries

    • 1/2 cup of sliced strawberries - 5 grams usable carb, 2 grams fiber

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