Net Carbs Calculator
🧮 Quick Net Carbs Calculator
Enter your food’s nutrition facts to calculate how many net carbs you’re actually digesting.
Calculate Only the Carbs That Affect Your Body
Whether you’re managing diabetes, following a ketogenic diet, or simply cutting carbs for weight loss, tracking net carbs is more effective than watching total carbs. Our Net Carbs Calculator helps you find the true digestible carbohydrates by subtracting fiber and sugar alcohols. Get fast, science-based estimates that make smarter eating simple.
What Are Net Carbs?
Net carbs are the carbohydrates that impact your blood sugar and insulin levels. Unlike total carbs, they exclude fiber and sugar alcohols—components your body can’t fully digest. Understanding net carbs is essential for staying in ketosis or managing blood glucose levels.
Formula: Net Carbs = Total Carbs – Fiber – Sugar Alcohols (adjusted)
How to Calculate Net Carbs (with Examples)
| Sugar Alcohol Type | Subtract Fully? | Notes |
|---|---|---|
| Erythritol | ✅ Yes | Zero glycemic impact |
| Allulose | ✅ Yes | Not metabolized like sugar |
| Maltitol, Sorbitol | ➗ Subtract 50% | Moderate glycemic impact |
Example: Total Carbs: 22g, Fiber: 7g, Sugar Alcohols: 6g (maltitol)
→ Net Carbs = 22 – 7 – (6 / 2) = 12g
Why Net Carbs Matter for Keto and Health
- Stay in fat-burning mode during keto
- Better control your insulin response
- Avoid unnecessary carb restriction from fiber
Net Carbs vs Total Carbohydrates – What’s the Difference?
Total carbs include all carbohydrates—fiber, sugar, starch, and sugar alcohols. But not all of them affect blood sugar equally.
Net carbs reflect only what’s digested and absorbed:
- Total Carbs = Digestible + Indigestible Carbs
- Net Carbs = Digestible Portion Only
Net Carbs on Labels – USA vs UK vs Australia
- USA/Canada: Fiber and sugar alcohols are included in total carbs → must subtract manually.
- UK/Australia: Fiber may already be excluded → carbs shown may already reflect net carbs.
How Many Net Carbs Should You Eat?
| Goal | Daily Net Carbs |
|---|---|
| Ketosis (strict) | 20–30g |
| Low-Carb Maintenance | 50–75g |
| Glycemic Control (Diabetes) | 40–60g |
| Moderate Weight Loss | 50–100g |
Note: Always consult a registered dietitian for personalized targets.
Smart Tips to Stay Within Your Net Carb Limit
- Eat leafy greens, cauliflower, zucchini
- Use erythritol or allulose instead of high-GI sweeteners
- Avoid maltitol-heavy products
- Check ingredients, not just bolded “carbs”
- Use Cronometer or MyFitnessPal to log meals
Frequently Asked Questions
- How do I know if a label lists total or net carbs?
- Check whether fiber and sugar alcohols are subtracted. In the U.S., most labels show total carbs by default.
- Do all sugar alcohols have the same effect?
- No. Erythritol and allulose have no effect on blood sugar. Maltitol and sorbitol have moderate impact and should be counted partially.
- Do vegetables count toward net carbs?
- Yes, but many veggies are high in fiber and have low net carb impact—spinach, kale, and zucchini are excellent options.
- Are net carbs FDA regulated?
- No. The FDA does not officially define “net carbs,” but the term is widely used in nutrition practice and keto communities.
Reviewed by a Certified Nutrition Expert
Megan Lewis, MS, RD
Clinical Dietitian | 10+ Years Specializing in Ketogenic and Diabetic Nutrition
Disclaimer: This calculator provides general wellness guidance. Always consult a healthcare provider before making major dietary changes.
🎯 Ready to Take Control of Your Carbs?
Use the Net Carbs Calculator to track digestible carbs with confidence—ideal for keto success, diabetes management, and smarter eating.