🥑Net Carbs Calculator

About this tool

Choose your label type, then enter each food's carbohydrate, fibre, erythritol, allulose and other sugar alcohols per serving, plus how many servings. The tool shows net carbs per food and the total. Erythritol and allulose are subtracted in full and other sugar alcohols by half. Fibre is subtracted only on US-style labels, where it's included in total carbohydrate. Nothing is stored.

How net carbs are calculated

"Net carbs" means the carbohydrate your body digests into glucose. Fibre passes through largely undigested, and most sugar alcohols are only partly absorbed. The usual formula is net carbs = total carbohydrate − fibre − sugar alcohols. Erythritol and allulose are subtracted in full because they have almost no effect on blood sugar. Maltitol, sorbitol and xylitol do raise it, so a common convention subtracts half. Where your label comes from matters. On US and Canadian labels, "Total Carbohydrate" includes fibre, so you subtract it. On UK, EU and Australian labels, "Carbohydrate" already excludes fibre, which is listed separately, so subtracting it again would undercount. In the US-label example, a protein bar with 23 g carbs, 14 g fibre and 6 g erythritol is 3 g net. Add raspberries and almonds and the total is 11.2 g. Ketogenic diets typically aim for under 20–50 g net carbs a day. Honest limits: "net carbs" isn't a regulated term, brands calculate it differently, and individuals respond differently to sugar alcohols. If you take insulin, follow your diabetes team's advice on carb counting. Not medical advice. The macro calculator, the calorie calculator and the blood sugar converter are related.

Frequently asked questions