While many people swear by low-carbohydrate diets, they often sacrifice the fiber, vitamins and minerals found in produce. For people counting carbs, Drugs.com recommends two to four daily servings of fruits containing an average of 15g carbohydrates per serving, and two to four daily servings of vegetables averaging 5g. Additionally, women need at least 21g fiber a day, while men should consume at least 30, according to the website Mayo Clinic. Several fruit and vegetable options fill this low-carb, high fiber bill.
Raspberries
Raspberries top the Mayo Clinic's list of high-fiber fruits, with about 8.3g dietary fiber per cup. The same serving contains only about 14.2g carbs. Raspberries provide more than half your day's requirements of vitamin C and manganese, as well as good amounts of vitamin B2, folate, potassium, copper and niacin.
Leafy Greens
Mayo Clinic lists turnip greens as a high source of fiber, offering about 5g per cup. Their carb count is just over 6g, and they are exceptionally rich in calcium, vitamins A, K and C, folate, copper and manganese. Other leafy cooking greens, such as spinach, collard greens and kale, have similar fiber, carb and mineral contents. Kale has the lowest fiber content of the group, at 2.6g.
Apples
A small to medium apple contains between 15 to 21g carbohydrates, and 3.7 to 4.4g fiber. Be sure to eat it with the skin for maximum fiber. Apples also supply a good source of vitamin C.
Artichokes
Artichokes are one of the highest-fiber foods of all vegetables, according to Mayo Clinic. One cooked artichoke contains as much as 10.3g of fiber. Its carb content comes in at about 13.5, and it is rich in calcium and vitamin C, and a good source of iron and vitamin B6.
Pears
A medium pear yields between 4 to 5g fiber when eaten with the skin, and 25g or fewer carbohydrates. Have a small pear if sticking to 15g carbs per fruit serving is crucial, although you'll lose some fiber. Fresh pears also provide vitamin C, vitamin K and copper.
Green Peas
With a 25g carb content per cup, the natural sugars in cooked green peas are somewhat above Drugs.com's guidelines for carb counts in vegetables. Consider having a smaller amount, or counting the cup as two servings. Peas are packed with fiber and nutrients. Each one cup serving yields 8.8g fiber, and high amounts of vitamin K or biotin, manganese, vitamin C, thiamin and folate.
Oranges
A medium orange gives you 3.1g fiber and about 15.4g carbohydrates. Renowned for its vitamin C content, oranges also count as a "good source" of several of the B vitamins, as well as vitamin A, potassium and calcium.
Broccoli
Steamed broccoli offers 4.7g fiber per cup, at a carb rate of 8.2g. Broccoli is also rich in vitamins C, K and A, and a good source of several B vitamins, calcium, iron and zinc.
Strawberries
According to the website World's Healthiest Foods, 1 cup chopped strawberries contains only 10.1g carbohydrates, and has 3.3g fiber. The website deems the fruit an "excellent" source of manganese and vitamin C, and a "very good" supplier of several B vitamins, potassium, vitamin K, copper and magnesium.
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