How do you calculate net carbs?
For most US labels: net carbs = total carbohydrates minus dietary fiber minus sugar alcohols (often erythritol). Always check the product label rules for your diet.
Net Carb Calculator
Packaged foods and recipe nutrition panels list total carbohydrates, fiber, and sugar alcohols separately. Net carbs estimate what affects blood sugar — enter those numbers above for per-serving net carbs on keto and low-carb plans. Use this as a recipe carb calculator when you are building meals from labels.
How to use this
- Grab the food package and find the Nutrition Facts label.
- Type in the numbers for one serving — use the lines shown on the label below.
- Your net carbs appear on the right. Change servings if you will eat more than one.
Enter numbers from the label
All values are per one serving, exactly as printed on the package.
What we calculate: net carbs = total carbs − fiber − sugar alcohols
Your results (updates as you type)
Recipe carb calculator — how to use it
If you searched “recipe carb calculator,” enter the per-serving totals from your recipe or packaged ingredients: total carbs, fiber, and sugar alcohols. The result is net carbs for that serving — then multiply by how many servings you eat.
For multi-ingredient homemade recipes, calculate each packaged sauce or cheese separately, then add. Whole foods (eggs, meat, leafy greens, olive oil) rarely need a label once you know your pattern. Browse recipes under 10g net carbs when you want meals that already fit.
Net carb math on US nutrition labels
Standard formula: net carbs ≈ total carbohydrates minus dietary fiber minus sugar alcohols (erythritol is usually subtracted fully). Some sugar alcohols affect glucose — when in doubt, count half of maltitol or sorbitol, or use a glucose meter if your clinician recommends monitoring.
Serving size is the silent multiplier. A “2g net carb” cookie that lists a 1-cookie serving becomes 6g if you eat three. Enter one serving first, then multiply by how many you actually eat.
For daily budgets with insulin resistance, see our net carbs for insulin resistance guide and how to read nutrition labels.
When to track per meal vs per day
Strict keto often caps at 20–25g net carbs per day. Moderate low-carb may allow 50–100g. Run this calculator per food or per meal, then add totals — or jump to the keto macro calculator for daily targets.
A practical habit: track every packaged item for one week, then only re-check when you switch brands. Whole foods (eggs, meat, leafy greens, olive oil) rarely need a label once you know your pattern.
Turn the number into a meal
After you know a sauce or yogurt’s net carbs, pick a recipe that still fits your remaining budget. Browse recipes under 10g net carbs or the strict keto hub. Pair label literacy with cooking — that is how tools become results.
Related guides
Frequently asked questions
How to calculate net carbs from a food label?
Find total carbohydrates, dietary fiber, and sugar alcohols on the label. Subtract fiber and sugar alcohols from total carbs. Our calculator does the math — enter each line and get net carbs per serving instantly.
What net carbs are good for insulin resistance?
Many people with insulin resistance aim for 50–100g net carbs per day, or stricter keto at under 20–25g. Work with your healthcare provider for personal targets.
Should I subtract all sugar alcohols?
Erythritol is usually subtracted fully. Other sugar alcohols may affect blood sugar — some people count half. This calculator subtracts the full amount you enter.
Is this net carb calculator free?
Yes. No signup required. Use it for every packaged food you log — see our net carbs for insulin resistance guide for daily targets.
Other calculators
Metabolic Low Carb Calculator · https://metaboliclowcarb.com