Net Carbs Calculator
Calculate digestible carbohydrates for keto and low-carb diets
Calculate Net Carbs
Food Label Region
Fiber is included in total carbs on nutrition labels
From nutrition label per serving
Fiber amount from nutrition label
Leave as 0 if no sugar alcohols present
Not digested by the body, 0 calories
Consumption
Net Carbs Results
Keto Diet Compatibility
Excellent for keto diet
Calculation Breakdown
What Does 20g Net Carbs Look Like?
Example Calculation
Keto Chocolate Bar
Total Carbohydrates: 12g
Dietary Fiber: 6g
Sugar Alcohols (Erythritol): 4g
Net Carbs: 12g - 6g - 4g = 2g
Why This Works for Keto
Only 2g net carbs means this treat fits easily into a daily keto limit of 20-50g net carbs, leaving plenty of room for other foods while maintaining ketosis.
Keto Diet Guidelines
Daily Net Carb Limits
Strict Keto: < 20g net carbs
Moderate Keto: 20-30g net carbs
Liberal Keto: 30-50g net carbs
Macronutrient Ratios
Carbs: 5-10% of calories
Protein: 15-25% of calories
Fat: 70-80% of calories
Sugar Alcohol Guide
Zero Net Impact
• Erythritol
• Xylitol
• Mannitol
• Lactitol
50% Net Impact
• Sorbitol
• Maltitol
• Isomalt
• Glycerol
Understanding Net Carbs
What Are Net Carbs?
Net carbs represent the carbohydrates that your body can actually digest and convert into glucose, which affects your blood sugar levels. They're calculated by subtracting fiber and certain sugar alcohols from total carbohydrates because these components pass through your body undigested.
The Formula
Net Carbs = Total Carbs - Fiber - (Sugar Alcohols × Digestion Factor)
Why Count Net Carbs?
- •More accurate representation of carbs that affect ketosis
- •Allows for more flexibility in food choices
- •Focuses on carbs that impact blood sugar
Label Reading Tips
USA/Canada Labels
Fiber is included in total carbohydrates. Subtract fiber and applicable sugar alcohols from total carbs to get net carbs.
EU/UK/Australia Labels
Fiber is already subtracted from carbohydrates. Only subtract applicable sugar alcohols from the carbohydrate value shown.
Common Mistakes
- • Treating all sugar alcohols the same
- • Not accounting for serving sizes
- • Ignoring regional label differences
- • Counting insoluble fiber incorrectly
⚠ Medical Disclaimer
This calculator provides estimates for net carbohydrate content and should not replace professional medical or nutritional advice. Individual responses to carbohydrates and ketogenic diets vary significantly. People with diabetes, metabolic disorders, or other health conditions should consult healthcare providers before making significant dietary changes. The ketogenic diet may not be suitable for everyone and can have side effects. Always verify nutritional information with product labels and consult professionals for personalized guidance.