Keto Carb Calculator 2026
Calculate net carbs instantly and track your macros. Enter your food’s nutritional information to determine if it’s keto-friendly and stay on track with your ketogenic diet goals.
Nutritional Information
Enter the carb details from your food label to calculate net carbs
Total carbs per serving as listed on the nutrition label.
Fiber is subtracted as it doesn’t impact blood sugar.
Sugar alcohols like erythritol, xylitol, or maltitol.
How many servings are you consuming?
Your Keto Analysis
Net carbs, keto status, and macro breakdown
Enter your nutritional information above and click Calculate Net Carbs to see if your food is keto-friendly.
Common Keto-Friendly Foods
Here’s a quick guide to popular foods and their net carb content per 100g serving. Use this as a reference when planning your keto meals.
| Food Item | Total Carbs | Net Carbs | Keto Status |
|---|---|---|---|
| Avocado | 8.5g | 1.8g | ✅ Excellent |
| Spinach (raw) | 3.6g | 0.4g | ✅ Excellent |
| Salmon | 0g | 0g | ✅ Perfect |
| Eggs | 0.6g | 0.6g | ✅ Perfect |
| Cauliflower | 5g | 2.9g | ✅ Excellent |
| Broccoli | 7g | 4g | ✅ Good |
| Almonds | 22g | 9.5g | ⚠️ Moderate |
| Blueberries | 14.5g | 12g | ⚠️ Limit |
| Sweet Potato | 20g | 17g | ❌ Avoid |
| White Rice | 28g | 28g | ❌ Avoid |
| Banana | 23g | 21g | ❌ Avoid |
| Bread (white) | 49g | 49g | ❌ Avoid |
Keto Diet FAQ
Everything you need to know about calculating net carbs, tracking macros, and maintaining ketosis on your ketogenic diet journey.
Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates. The formula is: Net Carbs = Total Carbs – Fiber – Sugar Alcohols. This is because fiber and most sugar alcohols are not fully digested or absorbed by the body, so they don’t significantly impact blood sugar levels.
Most ketogenic diets recommend limiting net carbs to 20-50 grams per day to maintain ketosis. Strict keto typically stays under 20g net carbs daily, while moderate keto allows up to 50g. The exact amount depends on individual metabolism, activity level, and metabolic flexibility.
Most sugar alcohols are subtracted from total carbs when calculating net carbs, including erythritol, xylitol, sorbitol, and maltitol. However, some nutritionists recommend only subtracting 50% of maltitol as it has a higher glycemic impact. Always check individual sugar alcohol types for accuracy.
Total carbs include all carbohydrates in food: sugars, starches, fiber, and sugar alcohols. Net carbs represent the carbohydrates that your body actually digests and converts to glucose. Net carbs = Total Carbs – Fiber – Sugar Alcohols. For keto purposes, net carbs are what matter most.
While fiber is technically a carbohydrate, it’s not digested by the human body and doesn’t raise blood sugar levels. Therefore, on keto, fiber is subtracted from total carbs to calculate net carbs. This is why high-fiber foods like avocados and leafy greens are keto-friendly despite having carbs listed.
For mixed meals, calculate the net carbs for each ingredient separately, then add them together. Use nutrition labels or a food database to get accurate carb, fiber, and sugar alcohol values for each component. This gives you the total net carbs for the entire meal.