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Learn how to calculate net carbs on keto (plus a net carb calculator)! Includes all you need to know about total carbs vs net carbs, reading labels, and more. By Maya Krampf
Subtracting the non-impact carbs – the ones that don’t affect blood sugar (fiber and sugar alcohols) from the total carbs gives you the number of net (also called usable or impact) carbs – the ones that do affect your blood sugar.
This article looks at the science behind net carbs, provides simple calculations for determining your intake and discusses the pros and cons of counting net carbs.
To figure out how to calculate net carbs, let’s take a look at a simple U.S. nutrition label: The two values (and only two values) that you will be focusing on to calculate the net carb content of foods are “Total Carbohydrate” and “Dietary Fiber.”
People can calculate net carbs by subtracting the whole amount of fiber and half the amount of sugar alcohols from the amount of total carbs on a product’s nutrition label.
Step 1 - Determine Total Carb Content. Start by reading the nutrition label and determine the grams of total carbs, the grams of fiber, and the sugar alcohols. The grams of total carbs listed on the food label are just that, the total carbohydrates. Step 2 - Subtract Dietary Fiber.
Not all carbs are created equal. Here's how to measure net carbs, non-impact carbs & low GI carbs to sustain your energy levels on a keto diet.
To calculate net carbs, you should: Find the values of total carbohydrates and fiber in your product. If your food contains sugar alcohols, note them as well. To find net carbs, you should subtract fiber from the total carbohydrates value.
Use our net carb calculator to calculate the number of net carbohydrates in a meal, ingredient, or serving, given the total carbs, dietary fiber, and sugar alcohol in grams. Total Carbs: g. Dietary Fiber: g. Sugar Alcohol: g. Net Carbs: g. Learn how we calculated this below. Add this calculator to your site. Calculator. What Are Net Carbs?
Net Carbs = Total Carbohydrates – Fiber – (Certain) Sugar Alcohols. Let’s break it down: Total Carbohydrates: Look at the nutrition label to find this number. Fiber: Subtract the fiber from the total carbs. This is because fiber doesn’t raise blood sugar levels.