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List of High-Fiber & Low-Carb Vegetables & Fruits

author image Amy Long Carrera
Amy Long Carrera is a registered dietitian in Los Angeles who has been writing since 2007 for such publications as The Insider, On the Other Side and Arthritis Today. She is a certified nutrition support clinician and her writing employs current research to provide evidence-based nutrition information. Carrera holds a master of science degree in nutrition from California State University, Northridge.
List of High-Fiber & Low-Carb Vegetables & Fruits
A plate of pears. Photo Credit: Lukawo/iStock/Getty Images

Vegetables and fruits are among the healthiest of carbohydrate-containing foods. That's because they contain fiber, as well as vitamins, minerals and antioxidants. Your body needs carbohydrates for energy and overall health. If you're watching your weight, choose healthy carbohydrate foods instead of restricting your daily carb intake, recommends the Harvard School of Public Health.

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Valuable Veggies

Non-starchy vegetables contain a smaller amount of carbohydrates than starchy versions, such as potatoes, corn and peas, states the American Diabetes Association. A cup of raw or a half-cup of cooked non-starchy veggies counts as a serving and provides only 5 grams of carbohydrate. Enjoy high-fiber salads with spinach, diced green peppers, sliced carrots, cherry tomatoes and artichoke hearts. Steam or lightly saute Brussels sprouts, broccoli, cauliflower, okra, collard greens, zucchini, Swiss chard or green beans for a good source of fiber.

Fruits That Fit The Bill

A tennis ball-size piece of whole fruit, a half cup of cut fruit or a 3/4-cup serving of berries contains 15 grams of carbohydrate, according to the ADA. Low-carb, high-fiber choices include apples, pears and fresh or frozen blackberries, raspberries and strawberries. If you're craving dried fruit, enjoy four medium dried apricot halves or 1 1/2 dried large figs for a low-carb, high-fiber treat.

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