Foods that have carbs and fiber but no fat

November 12, 2025 •

4 min read

According to the Mayo Clinic, dietary fiber is a nutrient that the human body cannot digest or absorb, making it fundamentally different from fats and other carbs. Many plant-based foods, including whole grains, legumes, fruits, and vegetables, have carbs and fiber but no fat, making them excellent choices for a healthy, balanced diet. These nutrient-dense options provide sustained energy, support digestive health, and contribute to overall well-being.

Quick Summary

This article explores various food categories rich in carbohydrates and fiber but containing negligible or no fat. It covers whole grains, legumes, fruits, and vegetables, detailing specific examples and their nutritional benefits for energy, weight management, and digestive health.

Key Points

Whole Grains for Sustained Energy: Foods like oats, brown rice, and quinoa provide complex carbohydrates and fiber, delivering long-lasting energy with minimal fat.
Legumes Offer Protein and Fiber: Beans, lentils, and chickpeas are excellent plant-based protein sources, rich in complex carbs and fiber while being virtually fat-free.
Fruits are Naturally Low-Fat and High-Fiber: Bananas, apples, and berries deliver natural sugars and significant dietary fiber, along with essential vitamins.
Starchy Vegetables Provide Nutrients: Sweet potatoes, potatoes, and corn offer complex carbohydrates and fiber and are naturally low in fat.
Fat-Free Dairy Alternatives: Skim milk and fat-free Greek yogurt offer carbohydrates and are useful for adding creaminess to meals and snacks without added fat.
Preparation is Key: To maintain the low-fat profile, use cooking methods like steaming, boiling, or baking instead of frying.

Understanding Carbs, Fiber, and Fat

To understand what foods contain carbs and fiber but no fat, it is essential to first differentiate these macronutrients. Carbohydrates are the body's primary energy source. Fiber is a type of carbohydrate that passes through the digestive system undigested, aiding in bowel health and promoting fullness. Fat is a concentrated source of energy, but an excessive intake of saturated and trans fats can negatively impact heart health. By focusing on whole foods that naturally combine complex carbs and fiber, you can maximize nutrient intake while minimizing unhealthy fats.

The Power of Whole Grains

Whole grains are an excellent source of complex carbohydrates and fiber, with very little fat. Unlike refined grains, they contain the entire grain kernel—the bran, germ, and endosperm—preserving crucial nutrients and fiber.

Oats: A breakfast staple, oatmeal is packed with soluble fiber, which can help lower cholesterol.
Brown Rice and Wild Rice: These whole-grain rice varieties offer more fiber and nutrients than white rice.
Quinoa: A gluten-free seed that functions as a whole grain, quinoa is also a complete protein source, offering all nine essential amino acids.
Barley: This versatile grain is rich in fiber and works well in soups, stews, and salads.
Whole Wheat Pasta and Bread: Opting for whole wheat versions of pasta and bread ensures a higher fiber content compared to their refined counterparts.
Popcorn: Air-popped popcorn is a low-fat, high-fiber snack derived from whole grain corn.

Legumes: The Unassuming Powerhouses

Beans, peas, and lentils, collectively known as legumes, are nutritional powerhouses. They are rich in complex carbohydrates and fiber, offering plant-based protein with very low or no fat content.

Lentils: Known for their high fiber and protein content, cooked lentils are essentially fat-free.
Black Beans: A cup of cooked black beans provides roughly 40 grams of carbs and is also a great source of fiber and protein.
Chickpeas (Garbanzo Beans): These are versatile and can be used in everything from salads to hummus, providing significant carbs and fiber with minimal fat.
Kidney Beans: Similar to other beans, kidney beans are rich in fiber and carbohydrates, providing sustained energy.
Split Peas: These are particularly high in fiber and a great addition to hearty soups.

Fruits for Natural Energy

Most fruits are naturally low in fat and packed with carbohydrates and fiber, along with essential vitamins and minerals.

Bananas: A classic source of quick energy, bananas are rich in carbs and potassium, with very little fat.
Apples and Pears: These fruits are high in fiber, which helps you feel full and satisfied.
Berries: Raspberries and blueberries are high in antioxidants and fiber, making them excellent, low-fat snack options.
Oranges: This citrus fruit provides natural sugars and fiber, along with a high dose of Vitamin C.
Dried Fruits: Options like dates and raisins are concentrated sources of carbs and fiber but contain almost no fat.

Vegetables: Versatile and Nutritious

While many vegetables are low in carbs, starchy and fibrous options offer significant amounts without fat.

Sweet Potatoes: A well-known starchy vegetable, sweet potatoes are rich in carbs, fiber, and Vitamin A.
Potatoes: When baked or boiled without added fats, potatoes are a healthy source of carbs and fiber.
Corn: Fresh or frozen corn offers carbohydrates and fiber and is virtually fat-free.
Broccoli: This cruciferous vegetable provides fiber, vitamins, and minerals with a low-carb count.

Comparison Table: Carbs and Fiber with No Fat


Food Category	Examples	Carbohydrate Type	Fiber Content	Fat Content	Key Benefit
Whole Grains	Oats, Brown Rice, Quinoa	Complex	High	Minimal (<1g)	Sustained Energy
Legumes	Lentils, Black Beans, Chickpeas	Complex	High	Trace to None	Adds Plant-Based Protein
Fruits	Bananas, Apples, Berries	Simple/Natural Sugar	Moderate to High	Trace to None	Packed with Vitamins
Starchy Vegetables	Sweet Potatoes, Corn, Peas	Complex	Moderate	Trace to None	Nutrient-Dense

Conclusion

For those seeking nutrient-dense foods with carbs and fiber but no fat, the plant-based kingdom offers a vast array of choices. Whole grains, legumes, fruits, and certain vegetables provide essential energy, promote digestive regularity, and help control appetite without the drawbacks of unhealthy fats. By incorporating these items into your diet, you can enjoy delicious meals while supporting your overall health. When preparing these foods, choose cooking methods like steaming, boiling, or baking to avoid adding unnecessary fat. Incorporating a variety of these foods will ensure you get a broad spectrum of nutrients for optimal well-being.

Tips for Maximizing Benefits

To get the most out of these high-carb, high-fiber, low-fat foods, consider these preparation tips:

Combine and Conquer: Pair legumes like chickpeas with whole grains such as quinoa for a complete protein meal that is low in fat.
Use as Snacks: Grab an apple or a handful of berries for a quick, energizing, and fat-free snack.
Make Hearty Soups: Use lentils or split peas as a base for rich, fiber-filled soups.
Bake, Don't Fry: Choose baked sweet potato fries over fried ones to keep the fat content low.

Frequently Asked Questions

Excellent options include air-popped popcorn, whole fruits like apples and bananas, rice cakes, and whole-grain crackers.

Most fruits contain negligible amounts of fat, with exceptions like avocados. Fruits such as apples, bananas, berries, and oranges are virtually fat-free.

High-fiber whole grains are more filling than processed alternatives, which can reduce overall calorie intake and help manage weight effectively.

Yes, many of these foods, particularly legumes like lentils, beans, and chickpeas, offer a significant amount of plant-based protein.

Yes, fat-free dairy options like skim milk and fat-free Greek yogurt contain carbohydrates and protein with no fat, making them suitable choices.

Yes, dried fruits like dates and raisins are concentrated sources of fiber and carbohydrates, though their sugar content is higher per serving than fresh fruit.

Incorporate legumes into your meals by adding a half-cup of canned chickpeas or lentils to soups, salads, or stews for an easy fiber boost.