Net Carb Calculator
An educational tool to help you understand the net carbohydrate content of dry fruits, nuts, and seeds for various dietary approaches.
⚠️ IMPORTANT MEDICAL & DIETARY DISCLAIMER
This tool is for **informational purposes ONLY** and is **NOT a substitute for medical or nutritional advice.** If you are managing a medical condition like **diabetes** or following a specific therapeutic diet like the **ketogenic diet**, you MUST work with a qualified doctor, registered dietitian, or certified diabetes educator to determine your individual carbohydrate needs and create a safe eating plan.
What Are Net Carbs and Why Do They Matter?
A Registered Dietitian would explain that “net carbs” is a term used to describe the amount of carbohydrates in a food that the body can fully digest and convert into glucose, which can raise blood sugar levels. Understanding this concept is particularly important for individuals managing blood sugar or following very low-carb diets.
The Basic Formula: Total Carbs – Fiber
The calculation is simple: you take the total carbohydrates listed on a nutrition label and subtract the grams of dietary fiber. Because fiber is a type of carbohydrate that your body cannot digest, it passes through your system without raising blood sugar levels. Therefore, subtracting it gives a more accurate picture of the food’s impact on blood glucose.
The Importance for Dietary Management
- For Blood Sugar Control: People with diabetes often count net carbs to help manage their insulin dosing and maintain stable blood sugar levels.
- For Ketogenic Diets: Individuals on a ketogenic diet must strictly limit their net carb intake to stay in a state of ketosis, where the body burns fat for fuel instead of glucose.
Net Carb Calculator
Total Net Carbs in Your Selection
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Net Carbs = Total Carbs – Fiber
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Frequently Asked Questions
How many net carbs should I eat a day?
This is highly individual and depends entirely on your health goals, activity level, and any medical conditions. A standard diet may include 200-300g of carbs, while a strict ketogenic diet may be under 20g. This must be determined with a doctor or dietitian.
Why are dried fruits so much higher in carbs than nuts?
Dried fruits are high in carbohydrates because their natural sugars become highly concentrated when the water is removed. Nuts are primarily composed of fats and protein, with a much lower natural carbohydrate content.
Which nuts have the lowest net carbs?
Pecans, Brazil nuts, and macadamia nuts are among the lowest in net carbs, making them very popular for ketogenic and other low-carb diets. Cashews and pistachios are significantly higher in carbs.