Don't eat more than 35 Net Carbs PER DAY and you will lose weight!
Below we give you the net carb count for common foods. Add up the net carbs you eat each day.
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food type:
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sort by:
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If you exceed the portion size given, multiply the net carbs accordingly.
Red = Avoid
Black = OK Green = Best
| Name | Portion Size | Net Carbs
per Portion | Net Carbs
per 100g | |
| Bagel | 1 bagel | 48 | 49 | |
| Biscuits | 2 medium | 14 | 68 | |
| Bread (Hi-Lo brand low carb) | 1 slice | 1.6 | 5.4 | from Sainsbury UK |
| Bread (multigrain) | 1 slice | 13 | 43 | |
| Bread (rye) | 1 slice | 12 | 48 | |
| Bread (white) | 1 slice | 15 | 49 | |
| Bulgar Wheat | 25g | 12 | 60 | |
| Cookies | 2 medium | 14 | 68 | |
| Corn Flour / Cornmeal | 1 tablespoon | 6 | 70 | |
| Cornflakes | 1 bowl | 28 | 80 | |
| Couscous | 30g | 17 | 45 | |
| Croissant | 1 croissant | 30 | 46 | |
| Doughnut | 1 medium | 22 | 50 | |
| Flax Seed | 1 tablespoon | 0.1 | 2 | |
| Flour (almond) | 1 tablespoon | 0.5 | 8 | can be used to thicken sauces |
| Flour (white) | 1 tablespoon | 6 | 74 | |
| Flour (whole wheat) | 1 tablespoon | 6 | 73 | |
| French Bread | 1 slice | 18 | 56 | |
| Garlic Bread | 1 slice | 25 | 42 | |
| Pearl Barley | 25g | 19 | 80 | |
| Pita Bread | 1 medium | 25 | 56 | |
| Pitta Bread | 1 large | 32 | 54 | |
| Porridge oats | 1 bowl | 20 | 50 | |
| Rice (brown) | small bowl | 23 | 23 | |
| Rice (white) | small bowl | 28 | 28 | cauliflower rice is good alternative |
| Rice (wild) | small bowl | 21 | 21 | |
| Rice Krispies | 1 bowl | 29 | 87 | |
| Sandwich | 1 | 26 | 31 | |
| Tortilla | 1 tortilla | 25 | 50 | |
| Weetabix | 2 biscuits | 22 | 59 | |
All breakfast cereals are out as are breads and rolls. Have bacon and eggs for breakfast instead.
If you want to lose weight, then you
must not exceed 35 Net Carbs per day.
See also
How to work out
Net Carbs of a packaged food item.
**BREAKING NEWS** The author of this website, in collaboration with Professor Richard Leach, has written a new book 'Mass Delusion' which contains much of the information on this website
plus many more tips for maintaining your low carb diet lifestyle. Carb contents of common foods is an appendix of this book if you would prefer a hard copy.