How to Calculate Net Carbs on the Keto Diet

If you are new to the keto diet, you have probably heard the term “net

carbs”. When you are on a low carb or keto diet every gram of carbs you eat

counts. This makes it essential to know how to properly track them


Net carbs are the carbohydrates in the food that you use for


To calculate net carbs, take a food’s total carbs and subtract fiber and sugar.

Fiber is a type of carb from plants that humans can not process. It passes

through your digestion unchanged.

Sugar alcohols like erythritol and xylitol taste sweet but their molecular

structure varies from that of sugar molecules.

Net carbs = Total carbs – fiber – sugar alcohols

Not all sugar alcohols are carb free, and several manufacturers selling “low-

carb” foods will list sugar alcohols as if they don’t count towards total carb

count. If you are eating something with the following sugar alcohols you

should include them in your total carb count. They are Glycerin, Maltitol,

Sorbitol and Isomalt. Each gram of the above sugars account for about a

half a gram of carbs.


Be sure to read the labels on the products that you can consume. Alot of

carbs are snuck in as sugar alcohols. These can definitely impede your

weight loss progress if you are not aware of them, and calculate them in

terms of your total net carb intake.

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