Net carbs are total carbohydrates minus dietary fiber. This chart lists the net carbs, protein, fat and calories in 100 grams of 69 common foods, from USDA FoodData Central data, so you can compare them at a glance. Click a column to sort, or a food group to filter.
Key Takeaways
- The lowest-carb vegetables in this chart are kale (0.3 g), romaine lettuce (1.2 g) and spinach (1.4 g) of net carbs per 100 g.
- After avocado (1.8 g), berries are the lowest-carb fruits: blackberries (4.3 g) and raspberries (5.4 g), against 20.2 g for banana.
- Among nuts and seeds, flaxseed (1.6 g), Brazil nuts (4.2 g) and pecans (4.3 g) are lowest in net carbs; cashews are highest at 26.9 g.
- Plain meat, fish and oils have 0 g of net carbs (chicken breast, ground beef 80/20, salmon, shrimp, olive oil).
- Common starches are far higher: whole-wheat bread (36.7 g), pasta (29.1 g) and white rice (27.8 g) per 100 g.
Net Carbs Chart (per 100 g)
| Food | Net carbs (g) | Total carbs (g) | Fiber (g) | Protein (g) | Fat (g) | Calories | Group |
|---|---|---|---|---|---|---|---|
| Spinach | 1.4 | 3.6 | 2.2 | 2.9 | 0.4 | 23 | Vegetables |
| Kale | 0.3 | 4.4 | 4.1 | 2.9 | 1.5 | 35 | Vegetables |
| Broccoli | 4 | 6.6 | 2.6 | 2.8 | 0.4 | 34 | Vegetables |
| Cauliflower | 3 | 5 | 2 | 1.9 | 0.3 | 25 | Vegetables |
| Zucchini | 2.1 | 3.1 | 1 | 1.2 | 0.3 | 17 | Vegetables |
| Cucumber (with peel) | 3.1 | 3.6 | 0.5 | 0.7 | 0.1 | 15 | Vegetables |
| Romaine lettuce | 1.2 | 3.3 | 2.1 | 1.2 | 0.3 | 17 | Vegetables |
| Celery | 1.4 | 3 | 1.6 | 0.7 | 0.2 | 14 | Vegetables |
| Asparagus | 1.8 | 3.9 | 2.1 | 2.2 | 0.1 | 20 | Vegetables |
| Green bell pepper | 2.9 | 4.6 | 1.7 | 0.9 | 0.2 | 20 | Vegetables |
| Red bell pepper | 3.9 | 6 | 2.1 | 1 | 0.3 | 26 | Vegetables |
| Tomato | 2.7 | 3.9 | 1.2 | 0.9 | 0.2 | 18 | Vegetables |
| White mushrooms | 2.3 | 3.3 | 1 | 3.1 | 0.3 | 22 | Vegetables |
| Cabbage | 3.3 | 5.8 | 2.5 | 1.3 | 0.1 | 25 | Vegetables |
| Brussels sprouts | 5.1 | 8.9 | 3.8 | 3.4 | 0.3 | 43 | Vegetables |
| Green beans | 4.3 | 7 | 2.7 | 1.8 | 0.2 | 31 | Vegetables |
| Onion | 7.6 | 9.3 | 1.7 | 1.1 | 0.1 | 40 | Vegetables |
| Carrot | 6.8 | 9.6 | 2.8 | 0.9 | 0.2 | 41 | Vegetables |
| Eggplant | 2.9 | 5.9 | 3 | 1 | 0.2 | 25 | Vegetables |
| Arugula | 2 | 3.6 | 1.6 | 2.6 | 0.7 | 25 | Vegetables |
| Avocado (California) | 1.8 | 8.6 | 6.8 | 2 | 15.4 | 167 | Fruits |
| Raspberries | 5.4 | 11.9 | 6.5 | 1.2 | 0.7 | 52 | Fruits |
| Blackberries | 4.3 | 9.6 | 5.3 | 1.4 | 0.5 | 43 | Fruits |
| Strawberries | 5.7 | 7.7 | 2 | 0.7 | 0.3 | 32 | Fruits |
| Blueberries | 12.1 | 14.5 | 2.4 | 0.7 | 0.3 | 57 | Fruits |
| Watermelon | 7.1 | 7.5 | 0.4 | 0.6 | 0.1 | 30 | Fruits |
| Apple (with skin) | 11.4 | 13.8 | 2.4 | 0.3 | 0.2 | 52 | Fruits |
| Banana | 20.2 | 22.8 | 2.6 | 1.1 | 0.3 | 89 | Fruits |
| Black olives (canned) | 4.4 | 6 | 1.6 | 0.8 | 10.9 | 116 | Fruits |
| Lemon juice | 6.6 | 6.9 | 0.3 | 0.3 | 0.2 | 22 | Fruits |
| Almonds | 9.1 | 21.6 | 12.5 | 21.1 | 49.9 | 579 | Nuts & seeds |
| Pecans | 4.3 | 13.9 | 9.6 | 9.2 | 72 | 691 | Nuts & seeds |
| Macadamia nuts | 5.2 | 13.8 | 8.6 | 7.9 | 75.8 | 718 | Nuts & seeds |
| Walnuts | 7 | 13.7 | 6.7 | 15.2 | 65.2 | 654 | Nuts & seeds |
| Brazil nuts | 4.2 | 11.7 | 7.5 | 14.3 | 67.1 | 659 | Nuts & seeds |
| Cashews | 26.9 | 30.2 | 3.3 | 18.2 | 43.9 | 553 | Nuts & seeds |
| Pistachios | 16.6 | 27.2 | 10.6 | 20.2 | 45.3 | 560 | Nuts & seeds |
| Peanuts | 7.6 | 16.1 | 8.5 | 25.8 | 49.2 | 567 | Nuts & seeds |
| Chia seeds | 7.7 | 42.1 | 34.4 | 16.5 | 30.7 | 486 | Nuts & seeds |
| Flaxseed | 1.6 | 28.9 | 27.3 | 18.3 | 42.2 | 534 | Nuts & seeds |
| Pumpkin seeds | 4.7 | 10.7 | 6 | 30.2 | 49 | 559 | Nuts & seeds |
| Sunflower seeds | 11.4 | 20 | 8.6 | 20.8 | 51.5 | 584 | Nuts & seeds |
| Hemp seeds (hulled) | 4.7 | 8.7 | 4 | 31.6 | 48.8 | 553 | Nuts & seeds |
| Egg (whole) | 0.7 | 0.7 | 0 | 12.6 | 9.5 | 143 | Dairy & eggs |
| Cheddar cheese | 3.4 | 3.4 | 0 | 22.9 | 33.3 | 403 | Dairy & eggs |
| Mozzarella (whole milk) | 2.4 | 2.4 | 0 | 22.2 | 22.1 | 299 | Dairy & eggs |
| Cream cheese | 5.5 | 5.5 | 0 | 6.2 | 34.4 | 350 | Dairy & eggs |
| Heavy whipping cream | 2.8 | 2.8 | 0 | 2.8 | 36.1 | 340 | Dairy & eggs |
| Butter | 0.1 | 0.1 | 0 | 0.8 | 81.1 | 717 | Dairy & eggs |
| Sour cream | 4.6 | 4.6 | 0 | 2.4 | 19.4 | 198 | Dairy & eggs |
| Greek yogurt (plain, whole milk) | 4 | 4 | 0 | 9 | 5 | 97 | Dairy & eggs |
| Whole milk | 4.8 | 4.8 | 0 | 3.1 | 3.2 | 61 | Dairy & eggs |
| Cottage cheese | 3.4 | 3.4 | 0 | 11.1 | 4.3 | 98 | Dairy & eggs |
| Chicken breast (raw) | 0 | 0 | 0 | 22.5 | 2.6 | 120 | Meat & seafood |
| Ground beef 80/20 (raw) | 0 | 0 | 0 | 17.2 | 20 | 254 | Meat & seafood |
| Salmon, Atlantic farmed (raw) | 0 | 0 | 0 | 20.4 | 13.4 | 208 | Meat & seafood |
| Bacon (baked) | 1.4 | 1.4 | 0 | 35.7 | 43.3 | 548 | Meat & seafood |
| Shrimp (raw) | 0 | 0 | 0 | 20.1 | 0.5 | 85 | Meat & seafood |
| Olive oil | 0 | 0 | 0 | 0 | 100 | 884 | Fats & oils |
| Coconut oil | 0 | 0 | 0 | 0 | 99.1 | 892 | Fats & oils |
| White rice (cooked) | 27.8 | 28.2 | 0.4 | 2.7 | 0.3 | 130 | High-carb foods (for comparison) |
| Baked potato (with skin) | 18.9 | 21.1 | 2.2 | 2.5 | 0.1 | 93 | High-carb foods (for comparison) |
| Whole-wheat bread | 36.7 | 42.7 | 6 | 12.4 | 3.5 | 252 | High-carb foods (for comparison) |
| Oats (dry) | 57.6 | 67.7 | 10.1 | 13.2 | 6.5 | 379 | High-carb foods (for comparison) |
| Quinoa (cooked) | 18.5 | 21.3 | 2.8 | 4.4 | 1.9 | 120 | High-carb foods (for comparison) |
| Sweet potato (baked) | 17.4 | 20.7 | 3.3 | 2 | 0.1 | 90 | High-carb foods (for comparison) |
| Lentils (cooked) | 12.2 | 20.1 | 7.9 | 9 | 0.4 | 116 | High-carb foods (for comparison) |
| Black beans (cooked) | 15 | 23.7 | 8.7 | 8.9 | 0.5 | 132 | High-carb foods (for comparison) |
| Pasta (cooked) | 29.1 | 30.9 | 1.8 | 5.8 | 0.9 | 158 | High-carb foods (for comparison) |
Source: USDA FoodData Central, SR Legacy release (April 2018). Values per 100 g of the food as described (raw unless noted). Net carbs = carbohydrate by difference − total dietary fiber.
How Are Net Carbs Calculated?
Net carbs are calculated by subtracting dietary fiber from total carbohydrates, because fiber is not digested into glucose the way starch and sugar are. For example, 100 g of avocado has 8.6 g of total carbohydrate and 6.8 g of fiber, which leaves 1.8 g of net carbs.
The USDA does not publish a “net carbs” value: this chart computes it from the USDA’s total carbohydrate and fiber figures. Packaged keto products often also subtract sugar alcohols such as erythritol; those are not part of these whole-food values.
How to Use This Chart on Keto
Many ketogenic diet plans limit carbohydrate to under about 50 grams a day, and stricter plans aim for around 20 grams of net carbs (StatPearls, NCBI Bookshelf). Values are per 100 g, so scale them to your portion: half a cup of raspberries weighs about 60 g. Weigh cooked foods cooked and raw foods raw, since cooking changes the weight.
Related guides: List of Foods to Eat on Keto Diet: Full Beginner‑Friendly Guide, What Vegetables Can You Eat on a Keto Diet?, Fruits and Keto Diet: What’s Safe and What to Skip, Foods to Avoid on Keto Diet: The 25 Biggest Carb Traps. To set your own daily targets, use the keto macro calculator.
Frequently Asked Questions
What are net carbs?
Net carbs are the carbohydrates left after subtracting dietary fiber from total carbohydrates. Low-carb and keto diets usually count net carbs because fiber does not raise blood sugar the way starch and sugar do.
Which vegetables have the fewest net carbs?
In this USDA-based chart, kale (0.3 g), romaine lettuce (1.2 g), spinach (1.4 g), celery (1.4 g) and asparagus (1.8 g) have the fewest net carbs per 100 g.
Which fruits are lowest in net carbs?
Avocado (1.8 g per 100 g) and berries such as raspberries and blackberries are the lowest-carb fruits in this chart; bananas and apples are much higher.
Where does this data come from?
All values come from USDA FoodData Central (SR Legacy release), the U.S. Department of Agriculture’s public food composition database. Each food uses the USDA entry named in its description, per 100 g.
Last reviewed October 2026.
This article is for informational purposes only and is not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you have a medical condition or take medication. Read our medical disclaimer and editorial policy.