11 High-Fiber Foods That Are Surprisingly Low in Carbs (2025)

Table of Contents

1. Raspberries 2. Blackberries 3. Avocado 4. Cauliflower 5. Broccoli 6. Green Beans 7. Edamame 8. Kale 9. Brussels Sprouts 10. Oat Bran 11. Brazil Nuts What Is Fiber? What Are Net Carbs? Summary

If you feel like you are always hungry and want to learn to eat foods that help you feel full for longer, consider adding more fiber to your diet with high-fiber, low-carb foods: non-starchy fruits, vegetables, nuts, seeds, and legumes (beans, lentils, peas).

1. Raspberries

11 High-Fiber Foods That Are Surprisingly Low in Carbs (1)

A 3.5-ounce (oz) serving of raspberries contains:

Carbohydrates (carbs): 12 g
Fiber: 7 g

One handful of raspberries contributes about 25% to your daily fiber needs.

Enjoy raspberries alone or atop a bowl of yogurt, oatmeal, pancakes, or granola.

2. Blackberries

11 High-Fiber Foods That Are Surprisingly Low in Carbs (2)

A 3.5-oz serving of blackberries contains:

Carbs: 10 g
Fiber: 5 g

To put these numbers into context, other berries, like blueberries and strawberries, contain 2 g of fiber, significantly lower levels than in blackberries.

3. Avocado

11 High-Fiber Foods That Are Surprisingly Low in Carbs (3)

A 3.5-oz serving of avocado contains:

Carbs: 9 g
Fiber: 7 g

For reference, one whole avocado without skin and seed is about 4.7 oz.

Avocado is a healthy source of fat. It also contains potassium, magnesium, vitamin C, vitamin B6, and other nutrients. This fruit is typically grown in Mexico and Central America and can be made into guacamole, chopped up in salads, or spread on toast.

4. Cauliflower

11 High-Fiber Foods That Are Surprisingly Low in Carbs (4)

A 3.5-oz serving of cauliflower contains:

Carbs: 3 g
Fiber: 3 g

The low carbohydrate count explains why cauliflower is a pillar of low-carb diets.

There are numerous ways to prepare this vegetable for more interesting flavors and textures. Beyond steaming, consider roasting, mashing, baking, or eating it in its ground-up form as cauliflower rice or as a naturally gluten-free pizza base.

5. Broccoli

11 High-Fiber Foods That Are Surprisingly Low in Carbs (5)

Broccoli contains the following per 3.5-oz serving:

Carbs: 7 g
Fiber: 3 g

It contains high levels of vitamin C, which is beneficial for your immune system, and calcium and vitamin K, which keep your bones healthy.

6. Green Beans

11 High-Fiber Foods That Are Surprisingly Low in Carbs (6)

A 3.5-oz serving of green beans contains:

Carbs: 7 g
Fiber: 3 g

Green beans are a much lower-carb option than garbanzo or black beans, which contain significant fiber (6–7 g, respectively) but are also higher in carbs, at 20 g per serving.

7. Edamame

11 High-Fiber Foods That Are Surprisingly Low in Carbs (7)

Edamame (immature soybeans) contain the following per 3.5-oz serving:

Carbs: 9 g
Fiber: 5 g

Edamame is popular in East Asian cuisine and is often served steamed, either in their shells or not, with a pinch of salt for a flavor boost.

8. Kale

11 High-Fiber Foods That Are Surprisingly Low in Carbs (8)

Kale contains the following per 3.5-oz serving:

Carbs: 4 g
Fiber: 4 g

Like other dark leafy green vegetables and cruciferous vegetables, kale is packed with essential nutrients and is often called a "superfood."

It's also a good option when you are trying to increase your fiber intake while maintaining a low-carb eating pattern.

9. Brussels Sprouts

11 High-Fiber Foods That Are Surprisingly Low in Carbs (9)

Brussels sprouts contain the following per 3.5-oz serving:

Carbs: 7 g
Fiber: 3 g

Brussels sprouts support your immune system, blood, and bone health, and contain antioxidants, which protect your cells from damage.

10. Oat Bran

11 High-Fiber Foods That Are Surprisingly Low in Carbs (10)

Oat bran, the outermost layer of an oat kernel, contains the following per 3.5-oz serving:

Carbs: 11 g
Fiber: 3 g

The carbohydrate content of oat bran is pretty low, compared to the 48 g of carbs in the same amount of wheat bread.

You can eat oat bran boiled or baked as a porridge or baked good, or sprinkle it on top of fruits, yogurt, or salads.

11. Brazil Nuts

11 High-Fiber Foods That Are Surprisingly Low in Carbs (11)

Brazil nuts contain the following per 3.5-oz serving:

Carbs: 12 g
Fiber: 8 g

Most nuts are high in fiber, but contain high levels of carbohydrates. Brazil nuts are an exception to this rule.

You can eat them individually, include them in salads, or grind them into nut butter.

What Is Fiber?

Fiber is a type of carbohydrate that supports overall health and weight management. You can find it in plant-based foods, like fruits, vegetables, and grains.

Eating foods high in fiber can make you feel full faster and trigger appetite-reducing hormones, glucagon-like peptide-1 (GLP-1) and peptide tyrosine (PYY), in your intestines to help keep you full longer.

Since fiber is a carbohydrate, many high-fiber foods are also high in carbs. However, it's possible to eat a low-carb diet while incorporating plenty of fibrous foods—if you know which foods to choose.

What Are Net Carbs?

Net carbs are when you subtract fiber and sugar alcohols from the total carbohydrate amount. For example, blackberries contain 10 g of carbohydrates, 5 g of fiber, and 5 g of net carbohydrates.

10 g carbs – 5 g fiber = 5 g net carbs

The theory is that your body doesn't break down or digest fiber like other carbohydrates, so it doesn't affect your blood sugar.

However, not all experts agree about the use of net carbs. The formula for net carbs assumes that the body doesn't metabolize any of the fiber you consume, which is not always true. Your body may partially digest some fiber, providing calories and impacting blood sugar levels.

So while net carbs may be a helpful tool, it isn't perfect.

Summary

Eating foods that are high in fiber but low in carbs can help you feel full longer. These foods are typically low in calories, naturally decreasing your caloric intake while avoiding significant blood sugar spikes and drops.