Skip Nav

How to Calculate Net Carbs on Keto

If You Want to Go Keto, You Need to Be Able to Calculate Net Carbs — Here's How

Photographer: Sheila GimNo Restrictions: Editorial and internal use approved. OK for Native and co-branded use.

The keto diet — a low-carb, high-fat way of eating that puts your body into ketosis — has become one of the most popular ways to lose weight. Although it shouldn't be treated as a fad, and instead only done with close professional supervision, there are some great benefits to be had from going keto.

Because you have to watch your carb intake very closely, counting how many grams of carbs you eat every day is a necessity. There are different methods to actually accomplishing this. Some believe in counting total carbs, while others believe in counting net carbs. What are net carbs, you ask? Net carbs are calculated by taking the total number of carbs and subtracting the dietary fiber.

People will use this calculation because it's believed that fiber doesn't affect your blood sugar and doesn't contribute any calories to the body. Some disagree with this claim, though, insisting that this only applies to insoluble fiber, not soluble fiber. At the end of the day, there's no right or wrong. It's up to you if you want to count net carbs rather than total carbs when you're on the keto diet, but if you do, here's the very simple way to do it.

The Food and Drug Administration (FDA) doesn't regulate the listing of net carbs on any Nutrition Facts labels, so it's not an officially recognized way of counting your nutrients, which is why you have to count it yourself. Like we said above, you take the total number of carbs listed on the label, then subtract the number of dietary fiber. For example, if you see something has 20 grams of carbs and eight grams of fiber, your net carbs will be 12 grams.

Keep in mind that not everyone in the keto world calculates carbs this way, but if you and your doctor decide this is best for you, then go for it. As always, before you make any drastic changes to your diet, speak to a medical professional.

Image Source: POPSUGAR Photography / Sheila Gim
Latest Fitness