Net Carb Calculator

Net Carbs = Total Carbohydrates - Dietary Fiber - Sugar Alcohols - Allulose

Total carbs or net carbs: which number do I enter?

Enter the Total Carbohydrate amount from the U.S. Nutrition Facts label. That figure includes dietary fiber and sugars; it is not the same as Total Sugars or an advertised net-carb figure. The FDA explains the Total Carbohydrate line.

The Keto Project deducts 100% of dietary fiber, all sugar alcohols and allulose included in total carbohydrate. Use amounts per labeled serving and deduct each amount only once. We follow applicable FDA rules for serving sizes and all rounding.

1. Total Carbohydrates: This is the total amount of carbohydrates listed on the nutrition label of a food product.
2. Fiber: Fiber is a type of carbohydrate that doesn't significantly affect blood sugar. It's often listed on the nutrition label. Subtract the grams of fiber from the total carbohydrates.
3. Sugar Alcohols: For The Keto Project calculation, subtract the full amount of every sugar alcohol included in total carbohydrate. Enter allulose separately in the Allulose field and deduct it only once. Do not enter allulose, monk fruit or stevia in the Sugar Alcohols field.

The result is the net carbohydrate amount under The Keto Project’s certification formula. It does not measure your blood glucose or establish whether you are in ketosis. See the certification standards for the program’s requirements.

Keep in mind that individual responses to different types of carbohydrates may vary, so the concept of net carbs can be particularly important for people managing conditions like diabetes or following specific dietary plans like low-carb or ketogenic diets. Always consult with a healthcare professional or dietitian for personalized dietary advice.

When it comes to managing your carbohydrate intake, calculating net carbs is a valuable tool. It can help you make more informed choices about the foods you consume, especially if you're aiming to control your blood sugar levels or achieve specific dietary goals.

Net carbs are particularly relevant for people following low-carb diets such as the ketogenic diet. The goal of these diets is to minimize the intake of carbohydrates to induce a state of ketosis, where the body primarily burns fat for energy. For The Keto Project, net carbs are calculated by subtracting dietary fiber, all sugar alcohols and allulose from total carbohydrate.

It's important to note that not all sugar alcohols have the same impact on blood sugar. While some have minimal effects, others can have a more pronounced influence. So, it's essential to consider the type and source of sugar alcohols in your calculations. Additionally, some individuals may be more sensitive to the blood sugar effects of certain foods, so monitoring your own responses can be invaluable in managing your carbohydrate intake effectively.

In summary, calculating net carbs empowers you to make informed choices about the carbohydrates you consume. Whether you're managing your blood sugar levels, following a specific diet, or simply striving for a healthier lifestyle, understanding the concept of net carbs can be a valuable tool in achieving your dietary and health goals. Always consult with a healthcare professional or dietitian for personalized advice to ensure you're meeting your specific nutritional needs. Not all products that claim to be keto actually are. So, look for products that carry The Keto Project certification label to avoid consuming products that are not truly low in net carbs. We have taken care of that.