What food has carbs but no fat or protein?

January 2, 2026 •

3 min read

Over 95% of the American population does not meet the recommended daily intake for fiber, a complex carbohydrate essential for digestive health. When it comes to nutrition, a few select food sources exist that are composed almost entirely of carbohydrates with virtually no fat or protein.

Quick Summary

Pure carbohydrate sources include highly refined sugars like table sugar, honey, and certain syrups, as well as starches from processed grains. Many fresh fruits also fit this profile, providing energy without notable fat or protein content.

Key Points

Pure Carbs: Highly refined sugars like table sugar, corn syrup, and pure starches are composed almost entirely of carbohydrates, lacking fat and protein.
Natural Sources: Many fruits and fruit juices, like apples, grapes, and melon, are primarily carbohydrates in the form of simple sugars and have negligible fat and protein content.
Refined vs. Whole: Refined grains, such as white rice and white flour, have had most of their protein and fat removed, whereas whole grains retain these nutrients.
Endurance Fuel: Pure carbohydrate sources are favored by endurance athletes for quick energy, as they are digested and absorbed very rapidly.
Nutrient Density: While some foods fit this profile, choosing whole-food carbohydrate sources like sweet potatoes or oatmeal offers far more vitamins, minerals, and fiber.
Digestion Speed: Simple carbohydrates from refined sugars are absorbed very quickly, while complex carbohydrates from starches provide a more sustained energy release.

The Macronutrient Breakdown

Macronutrients are the three primary components of our diet that provide energy: carbohydrates, proteins, and fats. They are all necessary for bodily functions, but in varying amounts. While most foods contain a combination of these, some are predominantly one type. For instance, lean meat is mostly protein, and butter is almost pure fat. Identifying what food has carbs but no fat or protein requires looking at items with minimal to no protein and fat content.

How to Identify Pure Carbohydrate Sources

Identifying foods that are primarily carbs requires checking their nutritional composition. For a food to be considered 'no fat or protein', its content for these macronutrients should be negligible (less than 0.5g per serving is often considered 'fat-free').

Refined Sugars: Highly processed sugars and syrups are excellent examples. The refining process strips away all other nutrients, leaving only simple carbohydrates (sugar).
Certain Fruits: Many fresh fruits, particularly those with high water and sugar content, have minimal protein and fat. The carbohydrates are in the form of natural sugars like fructose.
Refined Grains and Starches: Some highly processed grain products lose their protein and fiber during manufacturing, leaving behind mostly starch, a complex carbohydrate.

Foods that are almost exclusively carbohydrates

Refined Sugars and Syrups

These are perhaps the purest form of carbohydrates available in a typical diet. They provide quick energy but lack the beneficial nutrients like vitamins, minerals, and fiber found in more complex sources.

Table Sugar (Sucrose): Refined from sugar cane or sugar beets, it is almost 100% sucrose.
Corn Syrup: A sweetener made from corn starch, it contains virtually no fat or protein.
Honey: Composed primarily of fructose and glucose, honey contains trace amounts of protein but is overwhelmingly carbohydrate.
Maple Syrup: A pure tree sap concentrate, its calories come from sugar.

Specific Fruits

While most fruits contain a tiny amount of protein, several types are so low in fat and protein that they are often considered pure carbohydrate sources, especially compared to their high sugar content.

Bananas: A good source of natural sugar and starch.
Grapes: Small and sugar-dense.
Berries: High in natural sugar and fiber.
Melons: Mostly water and simple sugars.

Refined Starches

These are complex carbohydrates, but their processing removes the non-carb macronutrients. They provide a slower release of energy than simple sugars.

White Rice: The bran and germ, which contain protein and fat, are removed during the refining process.
Tapioca Starch: A starch extracted from the cassava root, this is a nearly pure carbohydrate ingredient.
Corn Starch: Another common pure carbohydrate derived from corn.

Comparison Table: Complex vs. Simple Carb Foods


Food Example	Macronutrient Profile	Digestion Speed	Key Nutrients (Other than carbs)
Table Sugar	Pure simple carb (sucrose)	Fast (no digestion needed)	None
Honey	Simple carbs (fructose, glucose)	Fast	Trace minerals
White Rice	Refined complex carb (starch)	Medium	None (stripped away)
Potato	Complex carb (starch), trace protein	Medium	Vitamins C & B6, Potassium
Apple	Simple carbs (fructose, fiber)	Medium-Slow	Fiber, antioxidants
Candy	Simple carbs (added sugar)	Fast	None

Potential Dietary Considerations

While knowing what food has carbs but no fat or protein can be useful, it's important to consider why you might need this information. For endurance athletes, high-carb gels or drinks without protein or fat can provide quick energy during intense training or competition. For general health, however, choosing balanced options with fiber and micronutrients is typically better. Focusing on whole foods like fruits, vegetables, and whole grains offers more sustained energy and a broader range of nutrients than refined sources. For instance, a sweet potato, while high in carbs, also provides fiber, vitamins, and minerals that are absent in table sugar.

Conclusion

Foods that are almost exclusively carbohydrates exist in both natural and refined forms. Refined sources like table sugar, corn syrup, and pure starches provide quick energy but offer little else nutritionally. Natural sources such as fruits also contain simple sugars but come with the added benefit of dietary fiber, vitamins, and minerals. Understanding these differences allows for more informed food choices, whether you are seeking a fast energy boost or aiming for a more nutrient-dense, sustained source of fuel. For most people, incorporating a wide variety of whole, high-carbohydrate foods like fruits and starchy vegetables is a healthier approach than relying on refined, nutrient-empty options.

Visit the Cleveland Clinic for more detailed information on different types of carbohydrates.

Frequently Asked Questions

Yes, some highly refined products, such as table sugar (sucrose) and certain pure starches like cornstarch, are nearly 100% carbohydrates. In natural foods, it is rare to find a source that is completely free of all other macronutrients, though many come very close.

Most fresh fruits are excellent examples of foods that are predominantly carbohydrates (in the form of natural sugars and fiber) with very little fat and protein. Some, like avocados and coconuts, are notable exceptions and contain significant fat.

Starchy vegetables like potatoes and sweet potatoes are primarily carbohydrates. However, they are not completely free of protein and contain trace amounts. They are still considered a good source of complex carbs with minimal fat.

During the refining process, white rice has its bran and germ removed, which contain most of the fat, protein, and fiber. This leaves behind a product that is mostly starchy complex carbohydrates. It contains only a minimal amount of protein.

Natural sources like fruits and whole-food starches are healthier than refined sugars. While fruits contain simple sugars, they also provide valuable fiber, vitamins, and minerals that refined sugars lack. Healthy carbs should come from whole-food sources.

Endurance athletes often consume pure carbohydrate sources, such as gels or sports drinks, because these simple sugars are digested and absorbed very quickly. This provides a rapid energy boost during intense, prolonged activity.

Honey is almost entirely composed of simple sugars, mainly fructose and glucose, and contains no fat. It does, however, contain very small, trace amounts of protein.