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Grains Low in Net Carbs

Grains are a good source of fiber, carbohydrates, and energy for our bodies. Net carbs are equal to total carbohydrates minus the amount of fiber. The theory being that we do not digest the carbohydrates trapped in fiber.

In this article, both the amount of net carbohydrates and fiber are listed. If you add the two numbers together, you get the total amount of carbohydrates.

Grains low in net carbs include oatmeal, cornmeal, bulgur, amaranth, teff, buckwheat, and quinoa. Eating foods low in net carbs ensures you will digest the carbohydrates more slowly while feeling full longer. Below are 21 grains low in net carbs.


#1: Oatmeal (Oats) (Cooked)
Up to 10.3% Net-Carbs
Net-Carbs in 100g 1 cup (234g)1 tbsp (15g)
10.3g (1.7g fiber) 24.1g (4g fiber)1.8g (0.3g fiber)
How to Cook Oatmeal. Click to see complete nutrition facts.


#2: Cornmeal (Grits) (Cooked)
Up to 13.2% Net-Carbs
Net-Carbs in 100g 1 cup (233g)
13.2g (0.7g fiber) 30.7g (1.6g fiber)
Click to see complete nutrition facts.


#3: Bulgur (Cracked Whole Wheat) (Cooked)
Up to 14.1% Net-Carbs
Net-Carbs in 100g 1 cup (182g)1 tbsp (8g)
14.1g (4.5g fiber) 25.6g (8.2g fiber)1.2g (0.4g fiber)
Bulgur and Tomato Recipe. Click to see complete nutrition facts.


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#4: Amaranth Grain (Cooked)
Up to 16.6% Net-Carbs
Net-Carbs in 100g 1 cup (246g)
16.6g (2.1g fiber) 40.8g (5.2g fiber)
Click to see complete nutrition facts.


#5: Teff (Cooked)
Up to 17.1% Net-Carbs
Net-Carbs in 100g 1 cup (252g)
17.1g (2.8g fiber) 43g (7.1g fiber)
How to Cook Teff. Click to see complete nutrition facts.


#6: Buckwheat (Roasted Groats) (Cooked)
Up to 17.2% Net-Carbs
Net-Carbs in 100g 1 cup (168g)
17.2g (2.7g fiber) 29g (4.5g fiber)
How to Cook Buckwheat. Click to see complete nutrition facts.


#7: Quinoa (Cooked)
Up to 18.5% Net-Carbs
Net-Carbs in 100g 1 cup (185g)
18.5g (2.8g fiber) 34.2g (5.2g fiber)
How to Cook Quinoa. Click to see complete nutrition facts.


#8: Wild Rice (Cooked)
Up to 19.5% Net-Carbs
Net-Carbs in 100g 1 cup (164g)
19.5g (1.8g fiber) 32g (3g fiber)
Click to see complete nutrition facts.


#9: Glutinous (Sticky) Rice
Up to 20.1% Net-Carbs
Net-Carbs in 100g 1 cup (174g)
20.1g (1g fiber) 35g (1.7g fiber)
Click to see complete nutrition facts.


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#10: Soba Noodles
Up to 21.4% Net-Carbs
Net-Carbs in 100g 1 cup (114g)
21.4g (0g fiber) 24.4g (0g fiber)
Click to see complete nutrition facts.


#11: Brown Rice (Medium Grain)
Up to 21.7% Net-Carbs
Net-Carbs in 100g 1 cup (195g)
21.7g (1.8g fiber) 42.3g (3.5g fiber)
How to Cook Brown Rice. Click to see complete nutrition facts.


#12: Couscous cooked
Up to 21.8% Net-Carbs
Net-Carbs in 100g 1 cup, cooked (157g)
21.8g (1.4g fiber) 34.3g (2.2g fiber)
Click to see complete nutrition facts.


#13: Egg Spinach Noodles
Up to 22% Net-Carbs
Net-Carbs in 100g 1 cup (160g)
22g (2.3g fiber) 35.1g (3.7g fiber)
Egg is an important component, since it reduces the total number of carbs. Click to see complete nutrition facts.


#14: Millet (Cooked)
Up to 22.4% Net-Carbs
Net-Carbs in 100g 1 cup (174g)
22.4g (1.3g fiber) 38.9g (2.3g fiber)
How to Cook MilletClick to see complete nutrition facts.


#15: Spelt (Cooked)
Up to 22.5% Net-Carbs
Net-Carbs in 100g 1 cup (194g)
22.5g (3.9g fiber) 43.7g (7.6g fiber)
Click to see complete nutrition facts.


#16: Rice Noodles (Cooked)
Up to 23% Net-Carbs
Net-Carbs in 100g 1 cup (176g)
23g (1g fiber) 40.5g (1.8g fiber)
Click to see complete nutrition facts.


#17: Gluten Free Corn Pasta
Up to 23.1% Net-Carbs
Net-Carbs in 100g 1 cup (140g)
23.1g (4.8g fiber) 32.4g (6.7g fiber)
Click to see complete nutrition facts.


#18: Kamut (Khorasan Wheat) (Cooked)
Up to 23.3% Net-Carbs
Net-Carbs in 100g 1 cup (172g)
23.3g (4.3g fiber) 40.1g (7.4g fiber)
Click to see complete nutrition facts.


#19: Egg Noodles (Cooked)
Up to 24% Net-Carbs
Net-Carbs in 100g 1 cup (160g)
24g (1.2g fiber) 38.3g (1.9g fiber)
Click to see complete nutrition facts.


#20: Pearled Barley (Cooked)
Up to 24.4% Net-Carbs
Net-Carbs in 100g 1 cup (157g)
24.4g (3.8g fiber) 38.3g (6g fiber)
Click to see complete nutrition facts.


#21: Whole Wheat Pasta (Cooked)
Up to 26.2% Net-Carbs
Net-Carbs in 100g 1 cup elbows (117g)1 cup penne (97g)
26.2g (3.9g fiber) 30.6g (4.6g fiber)25.4g (3.8g fiber)
Click to see complete nutrition facts.




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  1. USDA National Nutrient Database for Standard Reference, Release 28.

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