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High-Fiber Low-Carb Food List

Fiber Counts in Low-Carb Foods

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Updated April 03, 2014

golden and brown flax seeds

Golden and brown flax seeds have lots of fiber and healthy fat and very little carbohydrate.

Photo © Emily Dolson
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 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 Nutritiondata.com. Note: I know there are discrepancies here. These are taken from Version 18 of the USDA Database. For an explanation of some of the incongruities, see Understanding Carb Counts and Why Carb Counts Vary. For more detailed carbohydrate information about fruits and vegetables, see my ever-expanding list of carbohydrate profiles, which includes carb and fiber counts, glycemic index and load, and other information.

Almost All Fiber

Flax!! 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.

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. One member of our Low Carb Forum has recipes with chia seeds on her blog.

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

More Fiber Than Usable Carbohydrate

Wheat Bran
  • ½ cup raw, 3 grams usable carb, 6 grams fiber

Unsweetened Coconut and Coconut Flour

  • 1 ounce, 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. Examples: All Bran with Extra Fiber; Fiber One
Collard Greens
  • 1 cup chopped, cooked, 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 � 3 g usable carb, 4 g fiber
  • Frozen 1 10 oz package � 3 g usable carb, 8 g fiber
  • 6 cups of raw spinach or chard=about 1 cup cooked
Broccoli
  • 1/2 cup chopped, cooked, 1 gram usable carb, 3 grams fiber
  • 1 cup chopped, raw, 4 grams usable carb, 2 grams fiber
Cauliflower
  • 1/2 cup pieces, cooked,1 gram usable carb, 2 grams fiber
  • 1 cup raw, 2 grams usable carb, 2.5 grams fiber
Blackberries
  • 1 cup, raw, 6 grams usable carb, 8 grams fiber

About as Much Usable Carb as Fiber

Asparagus
  • 1/2 cup pieces, 2 grams usable carbs, 2 grams fiber
Celery
  • 1 cup chopped, 1.5 grams usable carb, 1.5 grams fiber
Eggplant
  • 1 cup raw, cubed, 2 grams usable fiber, 3 grams fiber
  • 1 cup cubed, cooked, 5 grams usable carb, 3 grams fiber
Lettuce, Romaine
  • 1 cup shredded, .5 gram usable carb, 1 g fiber
Mushrooms
  • 1 cup, sliced, raw, 1 gram usable carb, 1 gram fiber
Radishes
  • 1 cup raw, sliced, 2 grams usable carb, 2 grams fiber
Red Raspberries
  • 1 cup, raw, 7 grams usable carb, 8 grams fiber

High Fiber, but Not As Much Fiber as Usable Carb

Rice Bran
  • 1/4 cup 8 grams usable carb, 6 grams fiber
Cabbage
  • 1 cup raw, chopped, 3 grams usable carb, 2 grams fiber
  • 1/2 cup cooked, chopped, 2 grams usable carb 1 gram fiber
Bell Peppers
  • 1 cup chopped, raw, 4 grams usable carb, 3 grams fiber
Snow Peas (edible pod)
  • 1 cup whole, raw, 3 grams usable carb, 2 grams fiber
Zucchini Squash
  • 1 cup cooked, sliced, 4 grams usable carb, 3 grams fiber
Strawberries
  • 1/2 cup sliced, 5 grams usable carb, 2 grams fiber
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