Net Carb Counter: Carbs, Fiber and Net Carbs in 6,700+ Foods (USDA Data)

6,781 foods above to see total carbohydrate, fiber and net carbs per 100 g, taken from the USDA FoodData Central database. The table below covers everyday foods people ask about most.

Net carbs in everyday foods (per 100 g)

Food	Total carbs	Fiber	Net carbs	Fat	Protein	kcal
Olive oil	0.0 g	0.0 g	0.0 g	100.0 g	0.0 g	884
Salmon, Atlantic, farmed	0.0 g	0.0 g	0.0 g	13.4 g	20.4 g	208
Chicken breast	0.0 g	0.0 g	0.0 g	2.6 g	22.5 g	120
Butter	0.1 g	0.0 g	0.1 g	81.1 g	0.8 g	717
Egg, whole	0.7 g	0.0 g	0.7 g	9.5 g	12.6 g	143
Spinach	3.6 g	2.2 g	1.4 g	0.4 g	2.9 g	23
Avocado	8.5 g	6.7 g	1.8 g	14.7 g	2.0 g	160
Zucchini	3.1 g	1.0 g	2.1 g	0.3 g	1.2 g	17
Tomato	3.9 g	1.2 g	2.7 g	0.2 g	0.9 g	18
Cauliflower	5.0 g	2.0 g	3.0 g	0.3 g	1.9 g	25
Cucumber	3.6 g	0.5 g	3.1 g	0.1 g	0.7 g	15
Cheddar cheese	3.4 g	0.0 g	3.4 g	33.3 g	22.9 g	403
Broccoli	6.6 g	2.6 g	4.0 g	0.4 g	2.8 g	34
Greek yogurt, plain	4.0 g	0.0 g	4.0 g	5.0 g	9.0 g	97
Whole milk	4.8 g	0.0 g	4.8 g	3.2 g	3.1 g	61
Macadamia nuts	13.8 g	8.6 g	5.2 g	75.8 g	7.9 g	718
Raspberries	11.9 g	6.5 g	5.4 g	0.7 g	1.2 g	52
Strawberries	7.7 g	2.0 g	5.7 g	0.3 g	0.7 g	32
Carrot	9.6 g	2.8 g	6.8 g	0.2 g	0.9 g	41
Walnuts	13.7 g	6.7 g	7.0 g	65.2 g	15.2 g	654
Onion	9.3 g	1.7 g	7.6 g	0.1 g	1.1 g	40
Chia seeds	42.1 g	34.4 g	7.7 g	30.7 g	16.5 g	486
Almonds	21.6 g	12.5 g	9.1 g	49.9 g	21.1 g	579
Apple	13.8 g	2.4 g	11.4 g	0.2 g	0.3 g	52
Blueberries	14.5 g	2.4 g	12.1 g	0.3 g	0.7 g	57
Lentils, boiled	20.1 g	7.9 g	12.2 g	0.4 g	9.0 g	116
Peanut butter	22.3 g	5.0 g	17.3 g	51.4 g	22.2 g	598
Sweet potato, baked	20.7 g	3.3 g	17.4 g	0.1 g	2.0 g	90
Potato, baked	21.1 g	2.2 g	18.9 g	0.1 g	2.5 g	93
Chickpeas, boiled	27.4 g	7.6 g	19.8 g	2.6 g	8.9 g	164
Banana	22.8 g	2.6 g	20.2 g	0.3 g	1.1 g	89
Brown rice, cooked	25.6 g	1.6 g	24.0 g	1.0 g	2.7 g	123
White rice, cooked	28.2 g	0.4 g	27.8 g	0.3 g	2.7 g	130
Pasta, cooked	30.9 g	1.8 g	29.1 g	0.9 g	5.8 g	158
Dark chocolate 70-85%	45.9 g	10.9 g	35.0 g	42.6 g	7.8 g	598
White bread	49.4 g	2.7 g	46.7 g	3.3 g	8.8 g	266
Oats, dry	66.3 g	10.6 g	55.7 g	6.9 g	16.9 g	389
Honey	82.4 g	0.2 g	82.2 g	0.0 g	0.3 g	304
Sugar, white	100.0 g	0.0 g	100.0 g	0.0 g	0.0 g	387

How net carbs are calculated

Net carbs = total carbohydrate minus dietary fiber. Fiber is a carbohydrate the body does not digest into glucose, so low-carb and keto plans usually count net rather than total carbs. The USDA figures here measure carbohydrate “by difference” (everything that is not water, protein, fat or ash), so small values carry some measurement uncertainty.

Sugar alcohols and added fibers in packaged foods are not listed separately in this dataset; for branded products, check the label.

Where we would start: PreKure Low-Carb Practitioner Consults — Talk to a trained health coach instead of guessing at macros.

Why portion size matters

The figures are per 100 grams so foods can be compared directly. A typical serving can be much smaller (a tablespoon of oil is about 14 g) or larger (a cup of cooked rice is about 160 g), so multiply by your actual portion.

Source

• U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (April 2018): fdc.nal.usda.gov. 6,781 foods; baby foods, restaurant and fast-food items and mixed meals are excluded.

P.S. A few readers have asked which coaching & consults we actually reach for — it's PreKure Low-Carb Practitioner Consults; take a look here if you want the current details.