Food With Carbs And No Fat


Are you on a diet and craving for carbs but are afraid of the fat? Don’t worry because we offer food with carbs and no fat. Our dishes will satisfy your cravings and make sure you don’t put on extra pounds Flour, white and whole-wheat bread, pasta, breakfast cereal, barley, oatmeal, rice and other grains are fat-free or low-fat and high in carbohydrates. Each cup of cooked rice, barley, spaghetti or raisin bran provides 42 to 46 grams of carbohydrates..

Food With Carbs And No Fat

Many modern foods are packed with excessive carbohydrates, such as starchy foods or sugary drinks. These eight foods are some of the high-carbohydrate foods that should be avoided:

  1. Soft Pretzel
    While delicious, the soft pretzel is a nutrition-poor source of carbohydrates. One medium soft pretzel contains 80 grams of carbs. One serving offers 27% of the daily recommended serving of carbohydrates. This stadium staple should be avoided, especially by those following a low-carb diet.
  2. Processed Cereal
    A sugary bowl of cereal contains the same amount of carbs as a plate of french fries. While it may seem harmless, a bowl of cereal in the morning is a sugary, unhealthy way to start the day.
  3. Canned Fruit
    One serving of canned peaches in syrup provides 9% of the recommended serving of carbohydrates. This sugary snack would be better replaced with fresh fruit, a more healthful source of carbs.
  4. Doughnuts
    Doughnuts are a popular morning treat, but one chocolate frosted donut contains just under 30 grams of carbs. This rich treat is a nutrient-poor option for breakfast and should be avoided.
  5. Soda
    One glass of soda contains 26 grams of carbs. That may not seem like a lot, but carbs and sugars in the form of a beverage can add up quickly, as soda is one of the most common sources of empty calories. Studies show that people who drink soda are less likely to consume healthful sources of carbs and other dietary nutrition.
  6. Potato or Corn Chips
    Whether you are a fan of potato chips or corn chips, it’s good to be aware that both contain about 15 grams of carbohydrates. Chips are also high in saturated fats and, often, sodium.
  7. Gummy Candy
    Just 10 small gummy bears contain 22 grams of carbs. Treats like gummy bears can add up quickly when snacking and offer practically no nutritional value.
  8. French Fries
    One medium-sized order of fries from a popular fast-food restaurant can yield 47 grams of carbs, providing 16% of your daily recommended carbohydrates. French fries are a dish that can quickly add up when it comes to carbs.

low fat foods

It is vital to read the part of the label that lists specific values, as many manufacturers label foods as “low fat” despite them having a relatively high fat content.

Examples of low fat foods a person can incorporate into their diet include:

Cereals, grains, and pasta products

  • corn or whole wheat tortillas
  • baked crackers
  • most cold cereals
  • noodles, especially whole grain versions
  • oatmeal
  • rice
  • whole grain bagels
  • English muffins
  • pita bread

Dairy products

Dairy products can be high in fat, but food manufacturers often offer lower fat versions. These include:

  • fat free cheese
  • fat free or “skim” milk or yogurt
  • light or fat free cream cheese
  • low fat cottage cheese, milk, or yogurt

Some nondairy yogurts are also low fat.

Protein sources

cooked tofu in a bowl
Tofu is a good low fat protein source.
  • beans
  • lentils
  • tofu
  • egg whites
  • lean cuts of meat
  • lentils
  • tuna
  • peas
  • shrimp
  • skinless chicken or turkey breast
  • veggie burgers

Fruits and vegetables

Fruits and vegetables are naturally low fat. Choose fresh, frozen, or canned options.

Miscellaneous foods

Additional foods that can be a part of a low fat diet include:

  • mustard
  • sauces containing skim milk
  • salsa
  • vegetable based broth soups
  • popcorn
  • honey
  • jam
  • light salad dressings, or simply lemon juice and balsamic vinegar

9 High-Carb Foods That Are Low-Fat

When counting your macros your goal is to hit a specific number of protein, carbs, and fat on a daily basis. More often than not, if you’re looking to cut body fat and maintain or gain lean muscle mass, your fat calories are going to be a lot lower than your protein or carbohydrate. However, this presents its own challenge – how do you know which high-carb foods are low-fat? Which high-carb foods are healthy and aren’t going to add unnecessary amounts of sugar or unnecessary calories? Let’s explore those questions and more to help you choose some high-carb low-fat snacks and meals.

High-Carbs Food That Are Low-Fat


High Carb Foods Low Fat - Swolverine

Skim milk, Greek yogurt, and chocolate milk (fair life is our favorite) are decent on the carbohydrate side of things while adding in a dash of protein and negligible fats. Oikos triple zero Greek yogurt for example by Dannon offers 15g carbs, 15g protein, and 0g fat. Boom.


High Carb Foods Low Fat - Swolverine

The higher on the glycemic index the higher carbohydrate content a fruit is going to have. In other words, the more sweet the fruit, the higher the carb content. Those that top the list for us are bananas, dates, peaches, and grapes. Most servings of fruit offer 20-25g carbs and less than 1/2 gram of fat. Better yet, if you opt for a fruit with fiber in it (like an apple) you’ll be fuller for longer.


High Carb Foods Low Fat - Swolverine

Beans, beans, the magical fruit… one cup of these can offer up to 120g of carbs (kidney, black, and garbanzo for example). If you’re looking for the high carb foods that are low-fat, opt for beans that aren’t mixed with oils like hummus. Toss your beans in salad, with meat, or mash them on their own. You can also try drying them for a healthy crunchy snack.

Clean Carbs

Looking for a whole, real food high-carb foods that are low-fat and come in liquid/powder form? Then Clean Carbs is the supplement you’ve been missing. Whether you’re an athlete or someone looking to add more quality carbohydrates into your diet, then Clean Carbs is the missing product in your supplement cabinet. In each scoop of powdered sweet potato, yam, oat and blueberry, you get 24g carbohydrates, 1g fat, 2g protein. It tastes like brown sugar oatmeal and mixes great with water, milk/nut milk, overnight oats, yogurt and more.

Whole Grains

High Carb Foods Low Fat - Swolverine

A healthful diet includes whole grains for the nutrient and fiber content. Think high-carb foods that are low-fat like oatmeal, whole grain pasta, and whole grain bread/minimally processed breads. They’ll be low in fat, high in carbs, and packed with fiber and vitamin B. Other whole grains that we encourage are quinoa, barley, and rye. Like pasta? Give whole wheat pasta a chance or switch it up for a chickpea pasta for a little legume carbohydrate boost. Overnight oats are a staple go to here as well which you can boost with protein and fruit to make into a complete meal that is high-carb and low in fat.

Dried/Baked Fruit

High Carb Foods Low Fat - Swolverine

While dried and baked fruit snacks are great high carb foods low in fat, buyer beware here, they can be chocked full of sugar. Opt for dried fruit and baked fruit that doesn’t have added sugars so that you can get the nutrients and the carbs without the unnecessary calories from them being rolled or tossed in simple sugar.

Starchy Vegetables

High Carb Foods Low Fat - Swolverine

Like fruit, most vegetables are low in fat. However, starchy vegetables, the more colorful ones, are the way to go if you’re looking for some quality high-carb foods low in fat. Think things like green peas, carrots, russet potato, sweet potato, yam, butternut squash, and others. Green and darker colored vegetables are great for nutrient content but may not fit your high-carb foods low in fat that you’re looking for in this article. Other vegetables with a higher carb content are carrots, bell peppers, eggplant, and brussels sprouts.

Rice Cakes

High Carb Foods Low Fat - Swolverine

Rice cakes, rice chips, and corn chips and popcorn are easy high-carb foods low in fat to add to your snack list. We’ve been crushing on pop corners, pop chips, and Quaker rice cakes personally!

Pureed Food

High Carb Foods Low Fat -- Swolverine

If you’re looking for quick high-carb foods low in fat then maybe opt for a squeeze pouch of pureed fruits and vegetables (maybe even legumes). This might look like a baby food squeeze pouch or something more for adults like applesauce or a Noka Organics pouch. The only difference between pureed pouches for adults and children/babies is usually the amount in the pouch. After all, everyone can benefit from fruits and vegetables! Better yet – make your own puree at home to increase those high-carb foods low in fat while also boosting nutrient intake.

High-Carb Foods That Are Low-Fat: Takeaway 

Carbs often get a bad wrap in the nutrition world. While there are plenty of different types of carbohydrates it’s important to note that not all carbs are created equal and some of them are super healthy! Whether you’re looking to follow a high-carb diet or just looking to get some more food in without the unnecessary fat, you’ve come to the right place. Here are 9 high-carb foods that are low-fat for you to choose from the next time you head to the grocery store. We recommend aiming for the whole food carbohydrates and keeping your processed carbs to a minimum.

11 Healthy Foods High in Fat and Low in Carbs

11 Foods That Are High-Fat and Low-Carb

When it comes to choosing high-fat, low-carb foods to include in your diet, there’s a variety of delicious options. You may actually already be eating some! By combining a few into a single meal or an overall eating plan, you can maximize their benefits. Some of the best healthful high-fat food choices are listed below with the nutritional information of an average serving listed to help you choose the right ones for you.

1. Salmon

Thanks to a high concentration of omega-3 fatty acids, salmon is one of the most desirable high-fat foods for heart and brain health. In addition to increasing your fats for fitness and body weight goals, you’ll be protecting vital blood vessels that keep your blood oxygenated and perpetuate energy. Fresh salmon is your best bet, but canned salmon carries similar health benefits and makes it easy to keep on hand. All it takes to reap the benefits is eating 4- to 6-ounce portions at least twice per week.

Salmon with vegetables and lemons on an oval plate.

Nutritional Information:

  • Calories: 280
  • Fat: 15 grams
  • Carbs: 1 gram

2. Beef

When you include high-quality beef in your high-fat, low-carb diet, you also add iron, niacin, and other essential nutrients to your daily intake. Depending on the cut, you can find marbled beef that includes more fat; rib cuts contain striations that indicate a higher fat content than leaner cuts. Because the fat in most beef is saturated, you may opt for doubling up servings of cuts with a moderate fat content.

Two slices of raw beef on white paper.

Nutritional Information

  • Calories: 100  
  • Fat: 5 grams
  • Carbs: 1 gram

 3. Steak

Strip steak, ribeye, skirt steaks — all of these are ideal cuts of steak when increasing the fat in your diet. Though the fat content in steak can vary wildly depending on the cut, you can always find a high-fat steak to satisfy your requirements. Though it’s a delicious option on its own, you can experiment with adding steak to other recipes and including oil- or butter-based sauces to maximize your fat intake. You’ll have a broader range of possibilities at mealtime without compromising your high-fat, low-carb diet goals.

Slices of steak, a bowl of peppercorn, and salt mound on a wooden cutting board.

Nutritional Information

  • Calories: 190
  • Fat: 10 grams      
  • Carbs: 0

4. Olive Oil

Olive oil, especially extra-virgin olive oil, is considered the healthiest and least-processed cooking oil you can use. It’s high in vitamins E and K as well, so you can count on more nutrients than are found in simpler oils like canola or corn. And olive oil has a nutty flavor even eaten raw, making it perfect for dressings, marinades, and sauces to top the other components of your high-fat diet. One tablespoon is all it takes to pack in a whopping 14 grams of healthy fats!

Olive oil being poured onto a spoon, with a bowl of salad in the background.

Nutritional Information:

  • Calories: 120  
  • Fat: 14 grams      
  • Carbs: 0

5. Avocado Oil

Avocado oil is another healthy option for using oil to maximize your fat consumption. It’s low in saturated fat and high in oleic acid, which has been shown in studies to help regulate body weight. It can also help regulate cholesterol and contains the antioxidant lutein, which is helpful with protecting eye health. A single tablespoon provides an incredible 14 grams of healthy fat. However, be cautious of the high omega-6 fatty acid content in avocado oil because it can cause stomach upset.

A pitcher of avocado oil beside a sliced avocado on a wooden board.

Nutritional Information:

  • Calories: 124
  • Fat: 14 grams
  • Carbs: 0

6. Avocados

It’s always best to get your healthy fats from whole foods, and few whole foods are a better source than avocados. Not only are they buttery and mild-tasting but they’re also a versatile ingredient that can be blended with other high-in-health- fat foods to make delicious dishes. One-half to one medium-sized avocado is the perfect daily serving size for benefiting from the healthy fat content. A single medium-sized avocado provides the macros listed below.

A whole avocado behind a sliced avocado on a wooden surface.

Nutritional Information

  • Calories: 240  
  • Fat: 22 grams
  • Carbs: 13 grams

7. Eggs

Eggs are widely considered to be one of nature’s perfect foods. They contain a balance of protein, fat, minerals, and carotenoids that can bolster your immunity. And, of course, they’re easily prepared in many forms — everything from a quick breakfast scramble to a delicious quiche loaded with low-carb veggies and other high-fat protein ingredients. One large egg contains the nutrients shown, which makes them perfect for multi-egg dishes.

White eggs in an egg carton.

Nutritional Information:

  • Calories: 72
  • Fat: 5 grams
  • Carbs: 0

8. Mozzarella Cheese

Traditionally made from buffalo milk, mozzarella is a mild-tasting Italian cheese that carries calcium and protein in addition to 11 grams of fat for a single 50-gram serving. It also contains potassium, biotin, and zinc, all of which contribute to excellent overall health. In addition, its moderate flavor makes it a great blend with other high-fat foods or eaten as a snack, and string cheese is actually mozzarella!

Mozzarella cheese slices with tomatoes and herbs on a plate.

Nutritional Information:

  • Calories: 152
  • Fat: 11 grams
  • Carbs: 0

9. Hemp Seeds

Hemp seeds are a nutritional wonder food culled from the cannabis plant but containing none of the mind-altering THC present in the leaves. They’re an excellent source of healthy omega-3 fatty acids, along with the unsaturated fat and protein a high-fat, low-carb diet calls for. Hemp seeds also have a high fiber and mineral content and reduce inflammation. Use them as you would with nuts or other seeds, and try adding them to smoothies and healthy low-carb salads. A serving of 3 tablespoons provides the following.

A wooden spoon in a bowl of hemp seeds.

Nutritional Information

  • Calories: 180
  • Fat: 15 grams
  • Carbs: 1 gram

10. Sunflower Seeds

Sunflower seeds have been eaten on their own as a snack for generations. Their nutty flavor is a welcome addition to all sorts of recipes from savory to sweet, and their nutritional content is off the charts — rich in healthy fats, folate, pantothenic acid, copper, manganese, and much more. You can easily add a 50-gram serving to your daily diet and reap the high-fat benefits of this trusted nutritional powerhouse.

A bowl of sunflower seeds.

Nutritional Information

  • Calories: 300
  • Fat: 26 grams
  • Carbs: 11 grams

11. Butter

Butter has been maligned over the years as a source of unhealthy fat. However, recent findings have determined that, if eaten in moderation, butter can be a valuable part of a high-fat, low-carb diet. The calcium found in butter helps with bone strength, vitamin A offers benefits to skin health, and vitamin E supports a healthy heart and acts as an antioxidant to keep cells in check. When used as a spread or added to recipes, a 1-tablespoon serving contains the following nutrients to make a high-fat, low-carb diet rich and flavorful.

Sliced butter on paper atop of a wooden cutting board with a knife and a blue and white checkered kitchen towel.

Nutritional Information

  • Calories: 100
  • Fat: 11 grams
  • Carbs: 0

At the End of the Day, Fat Is Good for You

Three salmon slices with a pitcher of olive oil and a bowl of spices on a black tray.

If you’ve come to believe that eating a healthy diet means removing fat from the menu, rejoice in knowing that fat is once more a welcome addition to your daily nutritional needs! If you opt for a diet high in fat and low in carbs, try combining your high-fat options with high-protein options for balance. Many high-fat foods are high in protein as well, which makes it even easier to get your daily allotted macros in every meal. As always, remember to discuss your diet and your health goals with your physician for the most beneficial results possible. When followed properly, a high-fat, low-carb diet may be just the thing for you!

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