9 Foods You Might Think Are Loaded With Carbs, But Actually Aren’t

When watching your carbohydrate intake, you might avoid certain foods thinking they’re carb bombs waiting to sabotage your diet. But not all foods are what they seem in the carb department!
Many surprisingly nutritious options get unfairly labeled as carb-heavy when they actually contain minimal carbohydrates.
Let’s bust some common misconceptions about these misunderstood foods.
1. Avocados: The Creamy Green Marvel

Avocados often get mistaken for carb-heavy fruits because of their creamy texture and satisfying nature. In reality, a whole avocado contains just 12 grams of carbs, with 9 of those being fiber.
What you’re actually enjoying is a fruit packed with healthy fats that keep you full and satisfied. I remember thinking avocados were off-limits during my first low-carb diet until a nutritionist set me straight.
2. Greek Yogurt: Protein Powerhouse

The thick, substantial texture of Greek yogurt might fool you into thinking it’s carb-heavy like other dairy products. Full-fat, plain Greek yogurt typically contains just 5-8 grams of carbs per cup while delivering a whopping 20+ grams of protein.
The straining process removes much of the lactose (milk sugar), significantly reducing the carb content. Choose unsweetened varieties to keep those carbs at their naturally low levels.
3. Zucchini: The Versatile Veggie

Zucchini’s substantial texture makes many assume it’s starchy like potatoes. Surprisingly, one medium zucchini contains only about 6 grams of carbs, with 2 grams being fiber. This versatile vegetable transforms into noodles, chips, and even pizza crust with minimal carb impact.
Last summer, my garden produced so many zucchinis that I experimented with countless low-carb recipes, amazed at how this veggie could replace high-carb favorites without sacrificing taste.
4. Berries: Nature’s Sweet Treat

Their natural sweetness leads many to believe berries must be carb-loaded. Compared to other fruits, berries rank among the lowest in carbohydrates. Strawberries contain about 13 g of carbs per cup, with raspberries and blackberries coming in at roughly 15 g and 14 g, respectively.
The high fiber content in berries means their net carbs (total carbs minus fiber) are even lower. Raspberries, for instance, deliver 8 g of fiber per cup, trimming their net carbs to around 7 g. Even strict low-carb diets often allow moderate berry consumption.
5. Cottage Cheese: Unsung Protein Hero

The lumpy texture and dairy classification of cottage cheese make many dieters assume it’s carb-heavy. Full-fat cottage cheese contains approximately 6-8 grams of carbs per cup while packing an impressive 28 grams of protein.
This makes it one of the most protein-dense foods available. Growing up, my grandmother always insisted on serving cottage cheese with peaches, claiming it was her secret to staying strong well into her 90s.
Now science proves she was onto something!
6. Olives: Mediterranean Magic

Olives’ rich flavor and satisfying bite might make you think they’re hiding carbs. A serving of 10 large olives contains only about 3 grams of carbohydrates, most of which is fiber.
What makes olives so satisfying is their healthy fat content, not carbs. These little fruits are primarily made up of water and monounsaturated fats, which are known for their heart-healthy properties.
7. Eggplant: Purple Perfection

The hearty texture and substantial feel of eggplant convinces many it must be carb-heavy like potatoes. One cup of cubed eggplant contains just 5 grams of carbs, with 3 grams coming from fiber.
This versatile vegetable absorbs flavors beautifully while maintaining its structure. During my college years in Italy, my host mother made eggplant parmesan weekly, insisting it was healthier than pasta-based dishes.
She was right about the carb content.
8. Mushrooms: Meaty Without the Carbs

The substantial, meaty texture of mushrooms often leads people to assume they’re starchy. In reality, one cup of raw mushrooms contains just 2-3 grams of carbohydrates, making them one of the lowest-carb foods available.
Their umami flavor and satisfying chew make them perfect substitutes for higher-carb ingredients. Mushrooms are mostly water, fiber, and protein, with minimal impact on blood sugar levels.
9. Bell Peppers: Colorful Carb Imposters

The sweet taste of bell peppers, especially red ones, makes many believe they must be high in carbs. A medium bell pepper contains only about 7 grams of carbs, with 2.5 grams being fiber.
Their crisp texture and bright flavor make them perfect low-carb vessels for dips or fillings. I once brought stuffed peppers to a potluck where a friend on a keto diet was thrilled to discover she could enjoy them without breaking her carb budget.