Skip to Content

20 Low Carb Fiber Sources

These 20 low carb fiber sources will help you make healthy balanced choices while maintaining your low carb lifestyle.20 Low Carb Fiber Sources - every low carber needs this list!

Everybody needs fiber! It keeps us feeling fuller for longer and reduces the risk of all kinds of ailments. Traditional high-fiber choices like beans, other legumes, whole grain bread, brown rice, fiber-rich breakfast cereals and whole wheat pasta are not available to low-carbers. So how can we make sure we get the fiber we need? Check out these options!

Note: I have tried to provide similar serving sizes to enable nutritional data comparison, but it can be very dependent on how the food is used. Data provided by SELFNutritionData for the vegetables and fruit, SparkRecipes for the nuts and seeds.

So what low carb foods are high in fiber? Find out below!

Low Carb High Fiber Vegetables:

Serving – one cup cubed, raw (approx. 150g) – 10g fiber
Recipe idea – Avocado Fries20 Low Carb Fiber Sources - every low carber needs this list!

Serving – one medium globe or French, cooked (approx. 120g) – 10g fiber
Recipe idea – Low Carb Blue Cheese, Spinach and Artichoke Dip

Serving – one stalk, raw (approx. 151g) – 4g fiber
Recipe idea – Raw Zucchini and Broccoli Salad with Mint and FetaRaw Zucchini and Broccoli Salad

Serving – one cup chopped, cooked (approx. 180g) – 4g fiber
Recipe idea – Spinach and Cheese Squares

Brussels Sprouts
Serving – one cup, cooked (approx. 156g) – 4g fiber
Recipe idea – Roasted Brussels Sprouts with ParmesanRoasted Brussels Sprouts with Parmesan

Bell Pepper
Serving – one cup chopped, raw (approx. 150g) – 3g fiber
Recipe idea – Low Carb Feta, Red Pepper and Artichoke Wraps

Serving – one cup chopped, cooked (approx. 130g) – 3g fiber
Recipe idea – Crispy Seaweed

Crispy Seaweed

Serving – one cup sliced, cooked (approx. 180g) – 3g fiber
Recipe idea – Zucchini Carbonara

Serving – one cup 1″ florets, cooked (approx. 124g) – 2g fiber
Recipe idea – Low Carb Cauliflower Souffle

Serving – one cup cubed, cooked (approx. 99g) – 2g fiber
Recipe idea – Low Carb Moussaka

Low Carb High Fiber Fruit:

Serving – one cup, raw (approx. 123g) – 8g fiber
Recipe idea – Low Carb Raspberry Mousse

Serving – one cup, raw (approx. 144g) – 8g fiber
Recipe idea – Blackberry Chia PuddingBlackberry Chia Pudding

Low Carb High Fiber Nuts and Seeds:

Chia seeds
Serving – 1 tablespoon – 5g fiber
Recipe idea – Low Carb Chocolate Chia Dessert

Serving – 1 oz – 3.5g fiber
Recipe idea – Buffalo Almonds20 Low Carb Fiber Sources - every low carber needs this list!

Coconut flour
Serving – 1 tablespoon – 3g fiber
Recipe idea: Low Carb Flax and Coconut Muffins

Sunflower seeds
Serving – 1 oz – 3g fiber
Recipe idea: Low Carb Sunflower Seed Crackers

Flax meal (ground flax seeds)
Serving – 1 tablespoon – 2g fiber
Recipe idea – Low Carb Hot Chocolate Mug Cake

Serving – 1 oz – 2g fiber
Recipe idea – Cocoa Nuts

Almond flour / meal (ground almonds)
Serving – 1 tablespoon – 1g fiber
Recipe idea – Keto Almond Cheesecake BitesKeto Almond Cheesecake Bites


And for idea #20 in this list of low carb fiber sources, I thought it was worth mentioning low carb tortillas. Although they aren't a natural source of fiber, the ones listed in my low carb tortilla comparison and review range from 4-13g fiber per tortilla!

Great list of #lowcarb #fiber sources for a healthy and balance lifestyle! Click To Tweet