Total carbs are all the carbohydrates in a food: starches, sugars, fiber and, on US labels, sugar alcohols too. Net carbs is an informal term for what’s left after you subtract fiber, and sometimes sugar alcohols, from that total. The goal is to estimate the carbohydrates most likely to raise blood sugar, but because net carbs aren’t officially defined, the math varies from one package to the next.
On a US Nutrition Facts panel, the Total Carbohydrate line includes:
Labels elsewhere can work differently. In the European Union and the United Kingdom, for instance, fiber is listed separately and isn’t counted in the carbohydrate figure, so the “carbohydrate” number on those labels is already closer to what US shoppers call net carbs. That’s worth remembering if you compare products from different countries.
The most common formula is:
Net carbs = Total carbohydrate − Dietary fiber − Sugar alcohols
Some people subtract only half the sugar alcohols, since certain types are partly digested. Here’s how the math plays out:
| Food (example values) | Total carbs | Fiber | Sugar alcohols | Net carbs |
|---|---|---|---|---|
| Slice of whole-grain bread | 15 g | 3 g | 0 g | 12 g |
| Cup of cooked broccoli | 11 g | 5 g | 0 g | 6 g |
| Low-sugar snack bar | 24 g | 10 g | 8 g | 6 g, or 10 g if you subtract half the sugar alcohols |
Net carbs can be a handy shorthand, but there are a few catches:
It depends on why you’re reading the label:
The glycemic index offers another lens, describing how quickly a carbohydrate food tends to raise blood sugar compared with pure glucose.
Most of the debate around net carbs centers on packaged products. With whole foods such as vegetables, fruit, beans, nuts and whole grains, the fiber is naturally part of the package, and you don’t need to do any subtraction to know they’re good choices. If you find yourself relying on net carb numbers for most of your meals, it may be worth checking whether processed bars and snacks have crowded out simpler foods.
Total carbs include everything: starch, sugars, fiber and, on US labels, sugar alcohols. Net carbs subtract fiber and sometimes sugar alcohols to estimate the carbs most likely to affect blood sugar, but the term has no official definition. Use the number that fits your goals, and for medical needs like diabetes, let your care team choose the method.
Not much. For general healthy eating, total carbohydrate, fiber and added sugars tell you more. Choosing foods with more fiber and less added sugar is a simple rule of thumb that works without any net carb math.
No. The US Nutrition Facts panel shows Total Carbohydrate, Dietary Fiber, Total Sugars and Added Sugars, and sometimes sugar alcohols. Net carb numbers appear elsewhere on packaging and aren't defined by the FDA, so methods vary.
Generally less than regular sugar, but it depends on the type. Erythritol has very little effect, while maltitol has a more noticeable one. Large amounts of many sugar alcohols can also cause gas, bloating or a laxative effect.
That depends on your treatment plan. Some diabetes care teams count total carbs, while others adjust for fiber in certain situations. Follow the method your doctor, diabetes educator or registered dietitian recommends, especially if you use insulin.
This guide is general information, not medical advice. For a health condition, pregnancy or a history of disordered eating, please talk with a doctor or registered dietitian.
Ultra-processed foods are industrial products made mostly from substances extracted or refined from foods, often with additives such as flavorings, emulsifiers or colors that you wouldn't use in a home kitchen.
Read more →Clean eating is an informal way of describing a diet built mostly on whole or minimally processed foods, such as vegetables, fruits, whole grains, beans, nuts, fish and lean proteins, with fewer heavily processed products.
Read more →Intermittent fasting is an eating pattern that cycles between set periods of eating and fasting.
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