Nutrition selection

High fiber foods for low carb diet

Written by NutriDecide Editorial Team Last updated: 2026-07-05

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.

Type: Food pages Focus: Nutrition Goal: Health & performance

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Nutrition selection

High fiber foods for low carb diet

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Protein Fiber Vitamins Minerals Energy Balance

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Page summary

🍽️

Total foods

100

items analyzed

⭐

Best choice

Sweet peanut, diet (imported date)

💪

Average protein

7,5 g

per 100g

🌿

Average carbs

5,4 g

per 100g

🔥

Average fat

26,2 g

per 100g

Quick assessment

Our analysis

This curated list highlights foods from DATA.top_foods and DATA.foods that are high in fiber (at least 2 grams per 100 grams) and low in carbohydrates (up to 10 grams per 100 grams). It provides practical options for those following a low carb, high fiber diet aimed at weight management, muscle maintenance, or overall health improvement.

All foods are evaluated based on their fiber content, carbohydrate levels, and macro composition, helping you make smarter daily choices aligned with your goals.

👍 Positive points

✅ List with 100 foods; Sweet peanut, diet (imported date) ranks among the top picks.
✅ Leader in Fiber: Maize/corn bran (79 g per 100 g).
✅ Average fiber in this list: 14.3 g per 100 g.

⚠️ Points to watch

⚠️ Large list — compare portions and context, not just table rank.
⚠️ Calorie range spans 7 kcal to 762 kcal per 100 g — the same pick can weigh very differently on your daily target.
⚠️ Flaxseed, brown, seed packs more calories (533 kcal per 100 g) — watch portions.

Full analysis

What this list shows

This curated list highlights foods from DATA.top_foods and DATA.foods that are high in Fiber (at least 2 grams per 100 grams) and low in carbohydrates (up to 10 grams per 100 grams). It provides practical options for those following a low carb, high Fiber diet aimed at weight management, muscle maintenance, or overall general health improvement.

All foods are evaluated based on their Fiber content, carbohydrate levels, and macro composition, helping you make smarter daily choices aligned with your goals.

Top picks and why they rank well

Among the standout foods, Maize/corn bran leads with an impressive 79 grams of Fiber per 100 grams and only 6.65 grams of Carbs, making it excellent for increasing Fiber intake without breaking low carb limits. Tea leaf is another top choice, offering 55.8 grams of Fiber and just 6.3 grams of Carbs per 100 grams, plus high Protein content at nearly 19 grams.

Other notable options include Nori, dried algae, with over 36 grams of Fiber and minimal Carbs, and Chia seeds, which provide over 34 grams of Fiber alongside general healthy fats and plant-based proteins. Linhaça marrom (brown flaxseed) flour and Flaxseed, seed are also strong choices, supporting keto and low-carb goals with zero Carbs and high Fiber.

How to choose based on your goal

If your primary focus is weight loss, prioritize foods with high Fiber and low Calories, such as Maize/corn bran or Nori algae. These foods help you feel full longer while keeping calorie intake in check.

For muscle gain, consider options with higher Protein content like Tea leaf or Almonds (raw), which provide essential amino acids alongside Fiber.

For overall general health and gut support, diversify your intake with foods like Chia seeds, Linhaça, and Brazil nuts. They offer a mix of fibers, general healthy fats, and key micronutrients.

Common mistakes when using this type of list

Ignoring portion sizes: All values are per 100 grams; actual servings are often smaller, so adjust macros accordingly.
Focusing only on Fiber: High-Fiber foods can be calorie-dense (e.g., nuts), so balance intake with your calorie goals.
Overlooking macro ratios: Some foods high in Fiber also contain fats or proteins that may influence your diet plan, especially in keto or low-Fat diets.
Assuming all foods are equally suitable: Check macro content and macro quality scores to ensure alignment with your specific goals.

Next practical step for you

Start by comparing a few foods from this list, focusing on Fiber, Carbs, and calorie content. Use this data to incorporate high-Fiber, low-carb options like Maize/corn bran or Nori algae into your daily meals or snacks. Remember, this list provides a foundation for education—consult with a general healthcare professional or registered dietitian before making significant dietary changes, especially if you have general health conditions.

Data sources on this page

Editorial policy

Trusted references

How to interpret this page

🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.

💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.

🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.

🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.

Tip: combine the table with your goal — weight loss, muscle gain, low carb, endurance, or general health. The score helps compare options on this page; it does not replace medical or sports-nutrition advice.

Nutrition facts (per 100g)

The data shown is filtered to match this page’s topic.

The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.

Food	Calories	Protein	Carbs	Fat	Fiber	Score
🍽️ Maize/corn bran	226,0	8,4	6,7	4,7	79,0	10/10
🍽️ Tea leaf	232,0	19,4	6,3	9,3	55,8	10/10
🍽️ Curry, powder	301,0	14,5	2,6	8,8	53,2	10/10
🍽️ Soy, bran, Brazil	43,0	0,0	4,2	2,9	46,4	10/10
🍽️ Nori, dried algae (imported data)	17,0	0,0	2,7	0,7	36,4	10/10
🍽️ Flaxseed brown, flour, Brazil	331,0	0,0	0,0	36,8	34,5	6/10
🍽️ Chia, seeds, dried (imported date)	307,0	0,0	7,7	30,7	34,4	6/10
🍽️ Chia, seed, dried	454,0	16,5	7,7	5,8	34,4	8/10
🍽️ Linseed, seed, Brazil	330,0	0,0	9,8	32,3	33,5	6/10
🍽️ Lupine, seeds, raw, Brazil	129,0	0,0	9,1	10,3	32,3	7/10
🍽️ Flaxseed, flour (average of different types), Brazil	262,0	0,0	0,0	29,1	29,1	6/10
🍽️ Flaxseed golden, flour, raw, Brazil	357,0	0,0	0,0	39,7	27,3	5/10
🍽️ Flaxseed, brown, seed	533,0	18,0	3,6	5,8	26,9	7/10
🍽️ Flaxseed, seed	528,0	19,0	6,5	6,1	24,4	7/10
🍽️ Brazilian leaf, ´Jurubeba´, raw, Brazil	35,0	0,0	0,0	3,9	23,9	7/10
🍽️ Brazilian fruit, ´Pequi´, ripe, raw, Brazil (average different samples)	186,0	0,0	6,0	18,0	19,0	4/10
🍽️ Sesame seed, grilled, husked	582,0	17,0	9,1	5,0	16,9	6/10
🍽️ Brazilian fruit ´Buriti´, pulp, shelled, raw, Brazil	168,0	0,0	7,4	15,4	15,0	4/10
🍽️ Almond, raw	576,0	19,0	4,5	53,5	15,0	6/10
🍽️ Almond, fried, salted	598,0	19,0	4,5	56,0	15,0	6/10
🍽️ Almond, fried, salted	599,0	21,2	4,5	55,2	15,0	6/10
🍽️ Lupine, canned, with salt, Brazil	36,0	0,0	0,4	3,8	14,4	5/10
🍽️ Almond, raw	593,0	19,1	6,2	54,6	14,3	5/10
🍽️ Rosemary, fresh	121,0	3,3	6,6	67,8	14,1	4/10
🍽️ Beans, flageolet, cooked, 50% Beanss 50% water, without oil and unsalted, Brazil	15,0	0,0	2,6	0,5	13,9	7/10
🍽️ Coconut, pulp, dried	692,0	6,8	7,8	3,0	13,7	4/10
🍽️ Almond, raw	588,0	20,0	5,4	54,1	13,5	5/10
🍽️ Almond, raw, in shell	593,0	21,2	5,4	54,1	13,5	6/10
🍽️ Brazilian fruit,´Macaúba´, raw, Brazil	368,0	0,0	0,5	40,7	13,4	4/10
🍽️ Toast almond	594,0	22,9	6,6	52,9	13,4	6/10
🍽️ Nuts, almond, unsalted, Brazil	485,0	0,0	9,0	49,9	12,5	3/10
🍽️ Almond, with peel, no added salt	615,0	18,8	9,5	4,8	12,5	5/10
🍽️ Sesame, seed, raw, Brazil	493,0	0,0	9,8	50,4	11,9	3/10
🍽️ Olive, black, in oil (Greek olive)	349,0	2,2	4,3	42,0	11,6	4/10
🍽️ Hazelnut, no added salt	632,0	14,4	7,2	7,3	11,6	5/10
🍽️ Beans, kidney, cooked, 50% Beanss 50% water, without oil, unsalted, Brazil	10,0	0,0	1,4	0,5	11,5	7/10
🍽️ Seed, sunflower, roasted, without oil, unsalted	548,0	0,0	9,1	56,8	11,5	3/10
🍽️ Salad dressing, with lemon juice and rosemary juice, with salt, homemade (parsley, lemon juice, rosemary, olive oil, with salt)	300,0	2,4	8,9	28,3	11,4	4/10
🍽️ Artichoke, globe, steamed	46,4	2,6	3,2	81,4	10,9	5/10
🍽️ Lemon, peel, raw (imported date)	24,0	0,0	5,4	0,3	10,6	6/10
🍽️ Coconut, pulp, fresh	369,0	3,5	4,7	45,5	10,6	4/10
🍽️ Lemon zest, raw	762,0	1,5	5,4	81,6	10,6	3/10
🍽️ Coconut, raw	352,0	3,2	3,7	36,0	10,5	4/10
🍽️ Mix of nuts, grilled, salted	637,0	18,6	9,7	—	10,5	5/10
🍽️ Pine nut	712,0	13,7	2,9	2,5	10,0	4/10
🍽️ Brazilian fruit, ´Pequi´, cooked, without oil, without salt, Brazil	308,0	0,0	2,6	33,1	9,9	3/10
🍽️ Almond, peeled, no added salt	631,0	21,4	8,8	4,5	9,9	5/10
🍽️ Brazilian fruit, ´Pequi´, pulp, cooked, without oil, with salt	316,0	2,2	2,6	33,0	9,9	3/10
🍽️ Green pea, pods, raw, Brazil	22,0	0,0	4,5	0,5	9,7	5/10
🍽️ Pecan nut, no added salt	727,0	9,2	4,2	3,5	9,6	4/10

Vitamins and minerals

Showing top foods: 12 / 100

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Food

Maize/corn bran

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

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Food

Tea leaf

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Curry, powder

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

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Food

Soy, bran, Brazil

Minerals

Calcium 201,0

Iron 7,6

Magnesium 282,0

Phosphorus 555,0

Potassium 1914,0

Sodium 19,2

Zinc 4,5

Vitamins

Vitamin A 0,8

Vitamin C —

Vitamin D 0,0

Vitamin E 0,3

Vitamin K —

Vitamin B1 0,2

Vitamin B2 0,0

Vitamin B3 —

Vitamin B5 —

Vitamin B6 0,0

Vitamin B12 0,0

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Food

Nori, dried algae (imported data)

Minerals

Calcium 86,0

Iron 48,3

Magnesium 340,0

Phosphorus 530,0

Potassium 4500,0

Sodium 2100,0

Zinc 2,3

Vitamins

Vitamin A 2300,0

Vitamin C 3,0

Vitamin D —

Vitamin E 4,2

Vitamin K —

Vitamin B1 0,6

Vitamin B2 2,1

Vitamin B3 5,4

Vitamin B5 —

Vitamin B6 0,4

Vitamin B12 39,9

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Food

Flaxseed brown, flour, Brazil

Minerals

Calcium 235,0

Iron 5,9

Magnesium 380,0

Phosphorus 568,0

Potassium 810,0

Sodium 37,8

Zinc 4,8

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 0,6

Vitamin B2 —

Vitamin B3 3,9

Vitamin B5 —

Vitamin B6 0,4

Vitamin B12 0,0

🍽️

Food

Chia, seeds, dried (imported date)

Minerals

Calcium 631,0

Iron 7,7

Magnesium 335,0

Phosphorus 860,0

Potassium 407,0

Sodium 16,0

Zinc 4,6

Vitamins

Vitamin A 0,0

Vitamin C 1,6

Vitamin D 0,0

Vitamin E 0,5

Vitamin K —

Vitamin B1 0,6

Vitamin B2 0,2

Vitamin B3 8,8

Vitamin B5 —

Vitamin B6 0,0

Vitamin B12 0,0

🍽️

Food

Chia, seed, dried

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Linseed, seed, Brazil

Minerals

Calcium 211,0

Iron 4,7

Magnesium 346,0

Phosphorus 615,0

Potassium 869,0

Sodium 8,7

Zinc 4,4

Vitamins

Vitamin A 0,0

Vitamin C —

Vitamin D 0,0

Vitamin E 0,2

Vitamin K —

Vitamin B1 0,1

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 0,1

Vitamin B12 0,0

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Food

Lupine, seeds, raw, Brazil

Minerals

Calcium 176,0

Iron 2,8

Magnesium 121,0

Phosphorus 264,0

Potassium 708,0

Sodium 3,3

Zinc 4,2

Vitamins

Vitamin A 0,0

Vitamin C 25,0

Vitamin D 0,0

Vitamin E —

Vitamin K —

Vitamin B1 0,2

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 0,1

Vitamin B12 0,0

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Food

Flaxseed, flour (average of different types), Brazil

Minerals

Calcium 233,0

Iron 5,9

Magnesium 377,0

Phosphorus 564,0

Potassium 805,0

Sodium 37,6

Zinc 4,8

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 0,6

Vitamin B2 —

Vitamin B3 3,8

Vitamin B5 —

Vitamin B6 0,4

Vitamin B12 0,0

🍽️

Food

Flaxseed golden, flour, raw, Brazil

Minerals

Calcium 232,0

Iron 5,8

Magnesium 376,0

Phosphorus 562,0

Potassium 802,0

Sodium 37,4

Zinc 4,8

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 0,5

Vitamin B2 —

Vitamin B3 3,8

Vitamin B5 —

Vitamin B6 0,4

Vitamin B12 0,0

Analysis

💪

Protein

Moderate

🌾

Carbs

Low

🥑

Fat

Low

🔥

Calories

Moderate

🏆

Summary

Decide better

Frequently asked questions

What is the High fiber foods for low carb diet list for?

It groups 100 filtered foods; Sweet peanut, diet (imported date) is a standout for the weight management angle.

Where to start in the table?

Start with Maize/corn bran, Tea leaf, Curry, powder and compare protein, fiber and calories per 100 g.

How to read the list numbers?

All values are per 100 g. Mentally adjust for the portion you actually eat.

Are values per serving or per 100 g?

On this page, unless noted otherwise, main macros are per 100 g.

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High fiber foods for low carb diet

High fiber foods for low carb diet

Page summary

Quick assessment

👍 Positive points

⚠️ Points to watch

Full analysis

What this list shows

Top picks and why they rank well

How to choose based on your goal

Common mistakes when using this type of list

Next practical step for you

Data sources on this page

Trusted references

How to interpret this page

Nutrition facts (per 100g)

Vitamins and minerals

Maize/corn bran

Minerals

Vitamins

Tea leaf

Minerals

Vitamins

Curry, powder

Minerals

Vitamins

Soy, bran, Brazil

Minerals

Vitamins

Nori, dried algae (imported data)

Minerals

Vitamins

Flaxseed brown, flour, Brazil

Minerals

Vitamins

Chia, seeds, dried (imported date)

Minerals

Vitamins

Chia, seed, dried

Minerals

Vitamins

Linseed, seed, Brazil

Minerals

Vitamins

Lupine, seeds, raw, Brazil

Minerals

Vitamins

Flaxseed, flour (average of different types), Brazil

Minerals

Vitamins

Flaxseed golden, flour, raw, Brazil

Minerals

Vitamins

Analysis

Frequently asked questions

Related content

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High-fiber foods

Balanced eating guide

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Nutrition goals

Explore nutrition clusters