Net Carbs

in Food
A Visual Guide
About This Guide
All the figures in the is booklet are grams of net
carbohydrate per 100 grams of the ingredient.

Net carbohydrates are calculated by taking the total

carbohydrate count and subtracting the amount of fibre.

Please note that with all natural products there can be

significant variation from these figures and they should be
only used as a guide.
Lettuce - 2
Avocado - 2
3
2
Tomato - 3

2
Eggplant - 3 4
3 Broccoli - 4

Zucchini - 2 Olives - 3
3

2 3
2

Cucumber - 2
Mushrooms - 3
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 Brussel Sprouts - 3
Nappa
Cabbage - 3 4
3
3

Fennel - 4
Savoy - 3
2
3
Red Bell
Peppers - 5
Raddish - 2
5

3 5
3
Cauliflower - 3
Green Bell Red Cabbage - 5
Peppers - 3
 Carrot - 7

7 Beets - 7
Peas - 7

Onions - 7

7 7

Green Beans - 7
7
Rutabaga - 7
 Garlic - 30

30 Leeks - 12

12
36
Cassava - 36

Parsnips - 13

13
14
Ginger - 14

15
17

Sweet
Potatoes - 15 Potatoes - 17
Blackberries - 5

5
Cranberries - 5

5
2

Raspberries - 5

Gooseberries - 6

Strawberries - 6
 Kiwi - 12 Blueberries - 11

11

12

Grapes - 12
12

18

Goji Berries - 18
 Lemons - 5

5 Orange - 10

Kumquats - 9
9 Grapefruit - 9
10

Pomelo - 9

9
11

Tangerines - 11
Peaches - 5

8
Honeydew - 9
5
9

Appricot - 8

7
Cantaloupe - 7

Watermelon - 8
Cherries - 10
20

10 12
Pears - 12
Bananas - 20

Plums - 10

13
8 8

Pineapple - 8 Mango - 13
6
14
12

Lychee - 14
Apple - 12 Coconut Meat - 6
 Dried
Apricots- 20 Dried
Bananas- 20
20
20
Dates- 20
20

20
Sultana- 20

20 Raisins- 20

20

Dried Mango- 20
Almonds- 10
Pecans- 4
7
4
10
Walnuts- 7
Macadamia
Nuts- 5
18

5
4
Pistachios- 18
Brazil nuts- 4

Peanuts- 7
27
7
20

Cashew- 27 Hazelnuts- 20
 White Rice - 28

28 21
32
Brown Rice - 21
Black Rice - 32
Cereal - 58

58
34

29
Quinoa - 34

Buckwheat - 29
Oats - 10
10
Water - 0
Lemon Water - 0

Diet Cola - 0 0
0

Black Coffee - 0 Tea - 0.2

0
0.2
 Vegetable
Juice - 11
Smoothie - 36
11
12 11
36
Milk - 11

Soy Milk - 12

Coconut
Water - 9
39
60
9

Milkshake - 60 Soda - 39
 Energy
Kombucha - 10 Drink - 28
26
32

10 28
Orange
Juice - 26

Icea Tea - 32

15 32

50 Vitamin
Water - 32

Caffe Latte - 15 Frappucino - 50

 Brandy - 0

Martini - 0

0 0
0
Vodka - 0

Tequila - 0

0
0
Whisky - 0 Vodka
Soda - 0
White Wine Red Wine

2 5 4

Sparkling 1.5 Pinot Noir - 3.4

Brut Cava - 2.5 Merlot - 3.7

Brut Champagne - 2.8 Cabernet - 3.8

Pinot Blanc - 2.85 Syrah - 3.8

Pinot Grigio - 3 Zinfandel - 4

Chardonnay - 3.1
Albarino - 3.5
Riesling - 5
 Bloody Beer
Mary - 7 Greens Trailblazer - .5 
7 Budweiser Select 55 - 1.9 
Miller 64 - 2.4
Rolling Rocke Green Light - 2.4 
Michelob Ultra - 2.6 
Budweiser Select - 3.1
Miller Lite - 3. 
Beck's Premier Light - 3.2

2 4
 White Russian - 17
13
8

17 Rum
& Coke - 39

39
Margarita - 8
Gin Tonic - 13

13
18 28
Cosmopolitan - 13
Vodka
& OJ - 28
Sangria - 18