How to Calculate Net Carbs
Use any nutrition label and this simple process.
Step-by-step
- Find total carbohydrates (g) on the label.
- Find dietary fiber (g). You’ll subtract it entirely.
- If the label lists sugar alcohols (g), decide whether to subtract them (see our guide).
- Apply the formula: net carbs = total carbs − fiber − sugar alcohols (optional).
- Round to one decimal place for quick tracking.
Examples
- Protein bar: 23g total − 9g fiber − 5g sugar alcohols = 9.0g net carbs.
- Mixed nuts: 7g total − 3g fiber = 4.0g net carbs.
- Sugar-free candy: 20g total − 0g fiber − 18g sugar alcohols = 2.0g net carbs (absorption can vary—see guide).
Pro tips
- Watch serving sizes; some labels list multiple servings.
- Vegetable fiber adds up—subtracting it makes low-carb meal planning easier.
- Our calculator handles the math instantly. You can also embed the widget.