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

Dairy

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.

Skim Milk

Skim milk is a dairy staple that's packed with carbohydrates and offers a solid dose of protein. It's an excellent choice if you're looking to maintain a low-fat diet while ensuring you're getting the necessary nutrients. One cup of skim milk typically contains around 12 grams of carbohydrates, 8 grams of protein, and 0 grams of fat. It's an ideal option for anyone needing quick energy from carbs and a protein boost without worrying about added fats.

Skim milk is also a great source of calcium and vitamin D, which are crucial for bone health, making it a well-rounded option for people of all ages. If you're looking for something to pair with cereal or a smoothie, skim milk is a tasty and nutritious choice.

Greek Yogurt (Low-Fat Options)

Greek yogurt, particularly low-fat or fat-free varieties, is another powerhouse in the world of high-carb, low-fat foods. Take Oikos Triple Zero Greek Yogurt from Dannon, for instance. It offers 15 grams of carbohydrates, 15 grams of protein, and 0 grams of fat. This makes it a perfect food for those seeking a balance of protein and carbohydrates, with minimal fat content. Plus, Greek yogurt is rich in probiotics, which support gut health.

Greek yogurt is versatile. You can enjoy it as a snack on its own, use it as a topping for fruit, or even blend it into smoothies for a creamy texture. The protein content helps promote muscle recovery after a workout, while the carbohydrates provide quick energy.

Chocolate Milk (Like Fairlife)

When you’re looking for a delicious treat that satisfies your carb cravings but keeps the fat content low, chocolate milk is an excellent option. Brands like Fairlife have created chocolate milk that’s high in protein while still offering a decent amount of carbs and minimal fat. A typical serving of Fairlife chocolate milk contains about 26 grams of carbs, 13 grams of protein, and only 2.5 grams of fat. It's a great post-workout drink because it helps replenish glycogen stores with the carbs while aiding in muscle recovery thanks to the protein content.

The best part about chocolate milk is its ability to provide both simple and complex carbohydrates. The sugars from the chocolate give you a quick energy boost, while the milk itself offers more slowly-digesting carbs that sustain you for a longer period.

Fruit

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.

When choosing fruits as part of a balanced diet, understanding their carbohydrate content can help you make more informed decisions. One key factor in determining the carbohydrate content of fruit is its glycemic index (GI). Simply put, the higher the glycemic index of a fruit, the higher its carbohydrate content will be. But what exactly does that mean for your diet? Let’s break it down.

Glycemic Index: What Is It and How Does It Affect Carbs?

The glycemic index is a measure of how quickly foods raise your blood sugar levels after consumption. Foods with a high glycemic index (GI) cause a rapid spike in blood sugar, while those with a lower GI release glucose more slowly into the bloodstream. In general, fruits that are sweeter tend to have a higher GI, which means they are higher in carbohydrates.

Fruits that fall into the higher range of the glycemic index include bananas, dates, peaches, and grapes. These fruits are not only sweet and delicious, but they also pack a higher carb punch compared to fruits with a lower GI, like berries or apples.

Fruits High in Carbs: Bananas, Dates, Peaches, and Grapes

Here are some of the high-carb fruits that top the list based on their glycemic index:

• Bananas: Bananas are one of the most commonly known high-carb fruits. A medium-sized banana contains about 27 grams of carbohydrates, and its glycemic index is considered moderate to high. The natural sugars and starches in bananas make them a quick source of energy, making them a great pre-workout snack.

• Dates: Dates are incredibly sweet and high in natural sugars, making them a high-GI fruit. Just a few dates (about 3-4) can provide you with around 20 grams of carbohydrates. They're often used as a natural sweetener in recipes or enjoyed as an energy-boosting snack.

• Peaches: Fresh peaches are not only delicious but also offer a solid carbohydrate boost. A medium peach contains about 20 grams of carbs. Peaches also provide essential vitamins like vitamin C, making them a great choice to incorporate into smoothies or enjoy as a refreshing snack.

• Grapes: Grapes, particularly red or green varieties, are packed with sugars and carbs. A small bunch (about 1 cup) of grapes provides 25 grams of carbohydrates. They’re perfect for a quick energy snack and also rich in antioxidants like resveratrol, which can be beneficial for heart health.

Most of these fruits contain less than 1/2 gram of fat, making them an excellent low-fat source of energy. They’re perfect for satisfying your sweet tooth while keeping fat intake minimal.

Legumes

Beans: The High-Carb, Low-Fat Powerhouses

“Beans, beans, the magical fruit…” – you've probably heard this catchy rhyme, but did you know that beans truly are a nutritional powerhouse, especially for those seeking high-carb, low-fat foods? Packed with carbohydrates, protein, and fiber, beans like kidney beans, black beans, and garbanzo beans (chickpeas) are not only delicious but also versatile. They can be a cornerstone of a balanced diet, offering a substantial carb boost without adding much fat. Let's explore why beans should be a staple in your pantry.

High-Carb Content in Beans

Beans are a fantastic source of complex carbohydrates, which provide your body with sustained energy throughout the day. One cup of cooked beans can offer anywhere from 30 to 120 grams of carbohydrates, depending on the type of bean. For example:

• Kidney Beans – One cup of cooked kidney beans contains about 40 grams of carbohydrates. These beans are also rich in fiber, which helps slow down the digestion of carbs, providing a steady source of energy.

• Black Beans – A cup of cooked black beans has approximately 40 grams of carbohydrates as well. They’re also packed with plant-based protein, making them an excellent addition to vegetarian and vegan diets.

• Garbanzo Beans (Chickpeas) – Chickpeas are slightly higher in carbs, offering about 45 grams of carbohydrates per cup. They’re versatile and can be used in salads, stews, and even blended into dips like hummus (more on that in a bit).

The carbs in beans come from complex sugars (like starch and fiber), which are digested more slowly by the body, preventing blood sugar spikes and helping you feel full for longer periods.

Low-Fat Bean Options

When you’re looking for high-carb foods that are also low in fat, whole beans are the way to go. Beans are naturally very low in fat, with most varieties containing less than 1 gram of fat per serving. However, it's important to choose beans that aren't mixed with added oils, such as those found in processed dips like hummus.

Hummus may be delicious, but it often contains added oils (like olive oil), which increase the fat content. If you’re aiming for low-fat, it’s best to stick with whole beans. You can always blend them at home into a creamy, healthier version of hummus without the extra oils.

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

Whole Grains: The Low-Fat, High-Carb Heroes of a Healthful Diet

When it comes to building a healthful diet, whole grains are a crucial component due to their impressive nutrient profile and fiber content. Whole grains are not only low in fat but also packed with complex carbohydrates, making them an excellent choice for anyone looking to maintain energy levels without overloading on fats. Foods like oatmeal, whole grain pasta, and minimally processed whole grain breads are excellent sources of these nutritious, high-carb foods. Here’s why you should consider adding more whole grains to your meals and how to incorporate them into your daily routine.

Why Whole Grains? The Nutritional Benefits

Whole grains are unrefined and contain all parts of the grain—the bran, germ, and endosperm—making them an excellent source of fiber, B vitamins, and minerals like iron, magnesium, and zinc. These nutrients support overall health by:

• Promoting digestive health thanks to their high fiber content

• Supporting energy production and nervous system health with the B vitamins

• Helping to stabilize blood sugar levels with the complex carbohydrates they provide

In addition to these nutrients, whole grains are generally low in fat, making them an ideal choice for those watching their fat intake while still getting the carbohydrates their body needs for energy. Let’s explore some of the best high-carb, low-fat whole grains to include in your diet.

Oatmeal: A Breakfast Favorite

Oatmeal is a classic high-carb, low-fat food that’s also packed with fiber, particularly beta-glucan, a type of soluble fiber that has been shown to help lower cholesterol levels and support heart health. A typical serving of plain, cooked oatmeal provides about 27 grams of carbohydrates and contains less than 2 grams of fat.

Oatmeal is incredibly versatile—whether you enjoy it as a hot breakfast, in smoothies, or even overnight oats, it's a satisfying and nutrient-dense meal.

Pro Tip: To boost the protein content of your oatmeal, try adding some nuts, seeds (like chia or flax), or a scoop of protein powder. Add some fresh fruit, like berries or banana slices, to make it a complete high-carb, low-fat meal.

RELATED ARTICLE: 5 Overnight Oats Recipes – A great way to prepare oatmeal ahead of time for a convenient, nutritious breakfast!

Whole Grain Pasta: A Healthier Alternative

Pasta is a staple in many diets, but opting for whole grain pasta can make your meals even healthier. Whole wheat pasta offers all the benefits of whole grains—fiber, B vitamins, and essential minerals—while still delivering plenty of carbohydrates for energy. A cup of cooked whole wheat pasta contains about 35 grams of carbohydrates and less than 1 gram of fat. It’s a perfect option for pasta lovers who want to enjoy their favorite dishes without compromising on nutrition.

Pro Tip: Switch up your regular pasta dishes by using chickpea pasta. Made from chickpeas (a legume), this type of pasta offers additional protein and fiber while still providing a satisfying carb load. It’s an excellent way to mix things up and add more plant-based nutrients to your diet.

Whole Grain Bread: Choose Minimally Processed

Not all breads are created equal. Whole grain breads—especially those that are minimally processed—are rich in fiber and other important nutrients. Unlike white bread, which has been stripped of most of its nutrients during processing, whole grain bread retains the bran, germ, and endosperm of the grain, making it a more nutritious choice.

Look for breads labeled as 100% whole grain or 100% whole wheat, and avoid varieties with added sugars or high amounts of preservatives. A slice of whole grain bread typically provides about 12-15 grams of carbohydrates and less than 1 gram of fat.

Pro Tip: You can use whole grain bread for sandwiches, toast, or even as a base for avocado toast, which is an easy and nutritious snack.

Other Whole Grains to Incorporate

In addition to oatmeal, whole wheat pasta, and whole grain bread, there are several other whole grains that you can incorporate into your meals for variety and added nutritional benefits:

• Quinoa – Quinoa is a complete protein (contains all nine essential amino acids) and provides about 39 grams of carbohydrates per cup. It’s a great option for those looking to add more plant-based protein to their diet.

• Barley – Barley is a fiber-packed grain that offers about 45 grams of carbohydrates per cup. It’s great in soups, stews, or as a hearty side dish.

• Rye – Rye is another excellent whole grain, providing around 30 grams of carbs per cup. Rye bread is a tasty, fiber-rich alternative to regular white bread.

Overnight Oats: A Go-To High-Carb, Low-Fat Meal

If you’re looking for a quick, easy, and nutritious meal, overnight oats should become your new best friend. You simply mix rolled oats with liquid (milk, almond milk, etc.), add toppings (like fruit, seeds, or nut butter), and let them sit in the fridge overnight. In the morning, you have a ready-to-eat, fiber-packed, high-carb meal.

Overnight oats are perfect for busy mornings, and you can customize them to your liking by adding protein, fruit, or even a sprinkle of cinnamon or chia seeds. A typical serving of overnight oats made with oats, almond milk, and fruit contains about 30-40 grams of carbohydrates and less than 5 grams of fat, making it a perfect low-fat, high-carb option.

Dried/Baked Fruit

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

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

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

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.

Ready To Add Some Complex Carbs To Your Diet?

Your body needs carbohydrates for optimal performance and recovery during high-intensity and endurance training. But, not all carbohydrates are created equal. Swolverine's Clean Carbs is made with 100% natural whole-foods from complex carbohydrates, including Sweet potatoes, Yams, Oats, and Blueberries to provide the long-lasting and sustained energy your body needs to fuel performance and optimize recovery. Delicious and rich you can add it to your smoothies, shakes, or mix with water, for a rich and tasty treat.

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We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.