15 Healthy High-Carb Foods That Are Surprisingly Low in Calories

For years, carbohydrates have been blamed for weight gain, cravings, and blood sugar spikes. But here's the truth: not all carbs are bad. In fact, many carbohydrate-rich foods are not only good for you—they're essential for energy, brain function, and overall health. The real issue isn’t carbs themselves—it’s which carbs you eat and how you include them in your diet.

In this article, we’ll explore 15 healthy high-carb foods that are also surprisingly low in calories. These foods can help fuel your body, keep you full, and even support your weight loss goals. Whether you're an athlete, on a weight-loss journey, or just trying to eat more whole foods, this guide will show you how carbs can actually be your friend.

Why Carbs Get a Bad Rap—And Why They Shouldn’t

Carbohydrates have become one of the most misunderstood macronutrients. Many popular diets, like keto or Atkins, have pushed the narrative that cutting carbs is the fastest way to lose weight. But science paints a more nuanced picture.

Your body needs carbs. They're your primary source of energy. Your brain relies almost exclusively on glucose, a form of sugar that comes from carbs. Muscles use carbs to power through workouts, and fiber-rich carbs feed the healthy bacteria in your gut.

The problem isn’t carbs—it’s refined, ultra-processed carbs like white bread, sugary snacks, sodas, and pastries. These types spike your blood sugar quickly and contribute to insulin resistance over time. On the other hand, whole carbs—like fruits, vegetables, legumes, and whole grains—digest more slowly, keeping you fuller longer and supporting stable energy levels.

What Makes a Food High-Carb but Low-Calorie?

This may sound like a contradiction at first. How can a food be high in carbs but still low in calories?

It comes down to calorie density and nutrient content. Many high-carb foods are also packed with fiber, water, and volume, which help reduce the number of calories per bite. These types of carbs digest more slowly, making you feel fuller without overeating.

Generally, foods that are high in fiber, have a low glycemic index (GI), and are minimally processed are considered the healthiest forms of carbs, especially if you're watching your weight or blood sugar levels.

Now that we understand the basics, let’s dive into the top 15 high-carb, low-calorie foods that deserve a spot on your plate.

RELATED READ: Ultimate Low Glycemic Foods List: A Science-Backed Guide for Better Health

1. Sweet Potatoes

Sweet potatoes are naturally sweet, high in complex carbohydrates, and loaded with fiber, potassium, and antioxidants like beta-carotene. They have about 86 calories and 20 grams of carbs per 100 grams, making them an energy-boosting food without excessive calories. Roasted, baked, or mashed, sweet potatoes are a hearty and satisfying base for meals and can help manage blood sugar thanks to their high fiber content.

2. Quinoa

Quinoa may be classified as a grain, but it’s technically a seed—and it’s a superstar for a reason. It contains all nine essential amino acids, making it a complete plant protein. One cup of cooked quinoa has about 222 calories and 39 grams of carbs, but it’s very filling due to its fiber and protein combo. It's ideal for salads, grain bowls, or breakfast porridge.

3. Bananas

Bananas have earned a bad reputation for being high in sugar, but they’re actually a great source of fast-digesting carbs, potassium, and vitamin B6. A medium banana has about 105 calories and 27 grams of carbs. They're especially useful for fueling workouts or preventing muscle cramps. For a snack, pair a banana with some nut butter for a balance of carbs and fat.

4. Oats

Oats are one of the best carb sources around. A half-cup of dry rolled oats contains around 150 calories and 27 grams of carbs, with a good amount of soluble fiber called beta-glucan. This fiber slows digestion, supports gut health, and helps regulate cholesterol. Oats are a filling breakfast option that can be sweet or savory depending on your toppings.

5. Brown Rice

Brown rice is a whole grain that’s high in complex carbs and nutrients like magnesium and selenium. It has about 111 calories and 23 grams of carbs per half-cup cooked. It’s more filling than white rice and doesn’t spike blood sugar as rapidly. As a side dish, it pairs well with proteins and vegetables, providing balanced fuel for your body.

6. Lentils

Lentils are technically legumes, but they're a powerful carb source packed with fiber and plant protein. One cup of cooked lentils offers about 230 calories and 40 grams of carbs, but with a whopping 15 grams of fiber and 18 grams of protein. This makes them incredibly satiating and ideal for soups, stews, or salads. Plus, they have a low glycemic index.

7. Whole Grain Bread

Not all bread is created equal. Whole grain or sprouted grain bread is made from minimally processed grains and often includes seeds for extra nutrients. A single slice has about 70–100 calories and around 15–18 grams of carbs. It digests more slowly than white bread and supports stable energy levels. Look for options with “100% whole grain” or “sprouted” on the label.

8. Beets

Beets are a root vegetable rich in natural sugars, but they’re also low in calories—just 44 per 100 grams—with around 10 grams of carbs. They’re a great source of nitrates, which improve blood flow and exercise performance. You can roast them, shred them into salads, or blend them into smoothies. Plus, they’re full of antioxidants like betalains.

9. Butternut Squash

This vibrant orange squash is packed with vitamins A and C, fiber, and a modest amount of carbs. One cup of cooked squash has around 82 calories and 22 grams of carbs. It has a sweet, nutty flavor that makes it great in soups, casseroles, or roasted as a side dish. Like sweet potatoes, it offers long-lasting energy without a sugar crash.

10. Apples

Crisp, sweet, and convenient, apples are a perfect example of a high-carb, low-calorie food. A medium apple has about 95 calories and 25 grams of carbs, but it also contains pectin, a type of soluble fiber that promotes satiety and gut health. They're portable and versatile—great on their own, sliced into oatmeal, or dipped in yogurt or nut butter.

11. Berries

Berries like strawberries, blueberries, and raspberries are slightly lower in carbs compared to other fruits but still qualify as high-carb relative to their size. A cup of strawberries contains about 50 calories and 12 grams of carbs, with loads of fiber and antioxidants. They're also known for improving insulin sensitivity and reducing inflammation.

12. Carrots

Carrots are crunchy, slightly sweet, and easy to snack on raw or cooked. They have about 41 calories and 10 grams of carbs per 100 grams, making them one of the best low-calorie, high-carb veggies. Rich in beta-carotene and fiber, they support eye health and digestion, and they're great paired with hummus or added to soups and stews.

13. Corn

Whole corn, whether on the cob or as air-popped popcorn, is a starchy vegetable that’s naturally high in carbs. One medium ear of corn contains about 77 calories and 19 grams of carbs. It’s also a source of fiber, B vitamins, and antioxidants like lutein. Air-popped popcorn is a low-calorie snack option that satisfies cravings and supports digestion.

14. Peas

Green peas may be small, but they’re mighty. A cup of cooked peas has about 117 calories and 21 grams of carbs, along with a solid dose of plant protein and fiber. They’re great in stir-fries, grain bowls, or even blended into soups. Their slow-digesting carbs help sustain energy levels without blood sugar spikes.

15. Pumpkin

Pumpkin—especially fresh or unsweetened canned versions—is another low-calorie carb source. One cup of cooked pumpkin contains just about 50 calories and 12 grams of carbs. It’s rich in beta-carotene, fiber, and water content, which helps you feel full. Use it in soups, smoothies, or even as a base for healthy baked goods.

RELATED READ: Are Carbs and Sugar the Same? The Truth About Carbohydrates, Glucose, and Your Health

How to Add These Foods to Your Diet Without Overdoing It

The key to getting the most from high-carb, low-calorie foods is balance. Portion size matters, even with healthy carbs. Try to pair these foods with protein and healthy fats to stabilize your blood sugar and extend satiety. Cooking methods also make a difference. Steaming, baking, roasting, or lightly sautéing are better than deep-frying, which adds unnecessary calories.

If you’re watching your weight, it's helpful to track your meals for a few days to understand how different carbs affect your hunger and energy. Many people find that incorporating fiber-rich carbs at breakfast or lunch helps reduce afternoon cravings and prevents overeating at night.

Should Anyone Be Careful With High-Carb Foods?

While these foods are healthy for most people, there are some individuals who may need to monitor their carb intake more closely. If you have diabetes, prediabetes, PCOS, or insulin resistance, you may benefit from choosing carbs that are lower on the glycemic index and combining them with protein and fat.

That said, even people with blood sugar issues can often enjoy many of these foods—especially those high in fiber—when portioned properly and included as part of a balanced diet. As always, if you have a medical condition, it's wise to consult a healthcare provider or registered dietitian.

Common Myths About Carbs and Weight Gain

One of the biggest myths in nutrition is that eating carbs will automatically make you gain weight. This simply isn’t true. Carbohydrates themselves don’t cause fat gain—excess calories do. In fact, many high-carb foods are lower in calories than fatty foods, which are more than twice as calorie-dense per gram.

Another common belief is that carbs spike blood sugar and make you crash. While this is true for refined carbs like white bread, soda, or pastries, whole-food carbs like fruits, vegetables, and whole grains digest more slowly, helping to maintain steady energy.

Carbs also do not cause cravings on their own. It's often ultra-processed, sugary carb-fat combos (like donuts or chips) that are engineered to override our hunger signals. Whole carbs? They keep you satisfied.

Conclusion: Carbs Can Be Part of a Healthy, Weight-Friendly Diet

Carbs are not the enemy. In fact, they can be your secret weapon when you choose the right ones. High-carb, low-calorie foods like fruits, veggies, whole grains, and legumes are loaded with fiber, vitamins, and antioxidants that support your health and help you feel full and satisfied.

So instead of cutting carbs, focus on choosing better ones. The 15 foods we've explored in this article are just a starting point. Mix and match them, experiment in the kitchen, and listen to how your body responds. Carbs can absolutely be part of a balanced, vibrant lifestyle—and they can taste amazing, too.

Frequently Asked Questions

1. What are healthy carbs for weight loss?

Healthy carbs for weight loss include fruits, vegetables, legumes, whole grains, and starchy vegetables. These are high in fiber and water, which help you feel full on fewer calories.

2. Are bananas too high in sugar to be healthy?

No. While bananas are higher in natural sugars than some fruits, they are also rich in potassium and fiber, making them a healthy, energizing option when eaten in moderation.

3. Can I eat carbs and still lose weight?

Yes. Many people lose weight successfully while eating moderate amounts of healthy carbs. The key is calorie balance and food quality, not carb elimination.

4. How do I avoid gaining weight when eating high-carb foods?

Focus on portion control, eat carbs with protein and fat, and prioritize whole foods over processed ones. This combination helps manage hunger and energy levels.

5. Are high-carb, low-calorie foods good for diabetics?

Many are. Foods like lentils, oats, and vegetables are high in fiber and have a low glycemic index. Always consult a healthcare provider for personalized advice.