CALCULATOR

Net Carbs Calculator

Total carbs minus fibre and sugar alcohols, with different subtraction rules depending on which sugar alcohol you are dealing with.

Net carbs

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Net carbs–

Total carbohydrate–

Fibre subtracted–

Sugar alcohol subtracted–

Share of a 20 g keto limit–

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What net carbs means

Net carbs is total carbohydrate minus fibre and, usually, sugar alcohols. The reasoning is that fibre is not digested and absorbed the way starch and sugar are, so it contributes little to blood glucose.

It is worth knowing that net carbs is not a regulated term. It does not appear on nutrition labels in most countries, and manufacturers calculate it inconsistently, particularly around sugar alcohols.

Sugar alcohols differ substantially. Erythritol is largely excreted unchanged and has minimal glycaemic effect, so subtracting it in full is reasonable. Maltitol is partially absorbed and does raise blood glucose measurably, which is why subtracting only half is the cautious approach.

Frequently asked questions

How do you calculate net carbs?

Total carbohydrate minus fibre, minus sugar alcohols depending on type. Erythritol is usually subtracted fully, maltitol partially.

Is net carbs on the label?

Not in most countries. It is calculated from the total carbohydrate and fibre figures that are on the label.

Should diabetics count net or total carbs?

That is a question for your diabetes team, since insulin dosing depends on it and practice varies.

Do sugar alcohols cause digestive issues?

Frequently, particularly maltitol and sorbitol in larger amounts. Erythritol is generally better tolerated.

Sources

US Food and Drug Administration. Nutrition labelling of carbohydrate and dietary fibre. fda.gov
Livesey G. Health potential of polyols as sugar replacers. Nutrition Research Reviews, 2003.
European Food Safety Authority. Scientific Opinion on erythritol and glycaemic response. EFSA Journal, 2011.
National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
NHS. Nutrition and health guidance. nhs.uk
US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov

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General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.