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.

food type:  sort by: 
If you exceed the portion size given, multiply the net carbs accordingly.
Red = Avoid  Black = OK  Green = Best
NamePortion SizeNet Carbs
per Portion
Net Carbs
per 100g
Almonds20 nuts25
Bagel1 bagel4849
Biscuits2 medium1468
Brazil Nuts10 nuts34
Chocolate (dark)44g bar2455
Chocolate (milk)44g bar2455
Chocolate (Tesco 85% dark)2 squares0.53check net carbs on other 85% brands
Cookies2 medium1468
Croissant1 croissant3046
Doughnut1 medium2250
Macadamia Nuts10 nuts35
Mars Bar1 bar3060
Olives10 large22.8
Peanuts1 large handful38
Pecan Nuts10 halves1.514
Peperami1 stick0.52.4
Pepperoniany amount00
Pitta Bread1 large3254
Popcorn1 small container6061
Pork Scratching (rinds)1 pack00
Potato Crisps (chips in US)1 pack14.550
Pretzels - hard1 large10580
Pretzels - soft1 large9670

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.