Net carbs vs. total carbs: how to count carbs on keto
6 min read · Reviewed October 18, 2026 · By the KetoSwap team
What net carbs are, how to calculate them from a nutrition label, and how fiber and sugar alcohols count.
"Net carbs" is the number most keto dieters track. It's simple once you know the formula — but labels around the world are written differently, and sugar alcohols complicate things. Here's everything you need.
What are net carbs?
Net carbs are the carbohydrates your body actually digests and absorbs as sugar. Fiber passes through largely undigested, so it doesn't raise blood glucose the way starch and sugar do. Subtracting it gives a better picture of a food's real impact.
The net carb formula
Net carbs = total carbohydrate − dietary fiber − (some) sugar alcohols
Want to skip the math? Use our net carb calculator.
Reading a US nutrition label
On US labels, "Total Carbohydrate" includes fiber and sugar alcohols, which are listed underneath. For example:
| Total Carbohydrate | 12 g |
| Dietary Fiber | 5 g |
| Total Sugars | 1 g |
| Sugar Alcohol (erythritol) | 4 g |
| Net carbs | 12 − 5 − 4 = 3 g |
|---|
Always check the serving size. A bag that says "3 g net carbs" per serving may hold four servings.
UK, EU and Australian labels
In the UK, EU, Australia and New Zealand, the "Carbohydrate" line already excludes fiber, which is listed separately. That number is effectively net carbs already — don't subtract fiber again, or you'll undercount.
How to count sugar alcohols
- Erythritol and allulose: subtract all of it. Neither meaningfully raises blood sugar. (Allulose is technically a rare sugar; in the US it's excluded from "Total Sugars" but still included in total carbohydrate.)
- Xylitol and sorbitol: subtract about half — they're partly absorbed.
- Maltitol: subtract little or none. It has a glycemic index around 35–52 and commonly causes stomach upset.
See our keto sweetener guide to choose the best one for baking and drinks.
Net carb examples
| Food | Serving | Total | Fiber | Net |
|---|---|---|---|---|
| Almonds | 1 oz (23 almonds) | 6 g | 3.5 g | 2.5 g |
| Raspberries | ½ cup | 7.4 g | 4 g | 3.4 g |
| Avocado | ½ avocado | 8.5 g | 6.7 g | 1.8 g |
| Chia seeds | 2 tbsp | 10 g | 8.3 g | 1.9 g |
| Apples | 1 medium apple | 25 g | 4.4 g | 21 g |
| White bread | 2 slices | 29 g | 1.6 g | 27 g |
Notice how almonds and raspberries look "high carb" by total but are low in net carbs, while bread and apples have little fiber to offset their sugar and starch.
Net carbs vs. total carbs
Counting net carbs rewards high-fiber foods like vegetables, nuts, seeds and avocado — the foods that make keto healthier and easier to stick with. Counting total carbs is stricter and simpler for heavily processed "keto" products, where label claims can be optimistic. If you're stalling on a diet full of keto bars and breads, try counting total carbs for two weeks.
Frequently asked questions
Is "net carbs" an official term?
No. The FDA doesn't define "net carbs," so manufacturers calculate them in different ways. Do the math yourself from the label.
Should I count net carbs or total carbs?
Most keto plans use net carbs, which encourages eating fiber-rich vegetables. Some people start with total carbs (often under 50 g) for simplicity — both work if you're consistent.
Do I subtract all fiber?
Generally yes. A few processed fibers, like isomaltooligosaccharide (IMO) and some "soluble corn fibers," are partly digested and can raise blood sugar. Be cautious with bars that rely on them.
This guide is general information, not medical advice. Talk to your doctor before starting keto — especially if you take medication for diabetes or blood pressure, are pregnant or breastfeeding, or have kidney, liver or gallbladder disease.