Grains Low in Net Carbs
Grains are a good source of fiber, carbohydrates, and energy. Net carbs are equal to total carbohydrates minus the amount of fiber. The theory is that we do not digest the carbohydrates trapped in fiber.
Grains low in net carbs include oatmeal, soba noodles, bulgur, buckwheat, whole wheat pasta, cornmeal, and wild rice. Eating foods low in net carbs ensures you will digest the carbohydrates more slowly while feeling full for longer.
For more grains low in net-carbs see the complete ranking of grains low in net-carbs.
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1. Oatmeal
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories24.1g 10.3g 29g -
2. Soba Noodles
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories24.4g 21.4g 43.3g -
3. Bulgur (Cracked Wheat)
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories25.6g 14.1g 33.9g -
4. Buckwheat
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories29g 17.2g 37.5g -
5. Whole Wheat Pasta
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories30.6g 26.2g 35.1g -
6. Cornmeal (Grits)
Net-carbs
per Cup CookedNet-carbs
per 100gNet-carbs
per 200 Calories30.7g 13.2g 40.5g -
7. Wild Rice
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories32g 19.5g 38.7g -
8. Gluten Free Corn Pasta
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories32.4g 23.1g 36.7g -
9. Quinoa
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories34.2g 18.5g 30.8g -
10. Couscous
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories34.3g 21.8g 39g -
11. Spinach Egg Noodles
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories35.1g 22g 33.3g -
12. Pearl Barley
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories38.3g 24.4g 39.7g -
13. Millet
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories38.9g 22.4g 37.6g -
14. Kamut (Khorasan - Wheat)
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories40.1g 23.3g 35.3g -
15. Brown Rice
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories42.3g 21.7g 38.8g -
16. Teff
Net-carbs
per CupNet-carbs
per 100gNet-carbs
per 200 Calories43g 17.1g 33.8g
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Net Carbs
- Foods Low in Net Carbs
- Vegetables High in Net Carbs
- Fruits High in Net Carbs
- Vegetarian Foods High in Net Carbs
- Nuts High in Net Carbs
- Grains High in Net Carbs
- Beans High in Net Carbs
- Dairy High in Net Carbs
- Breakfast Cereals High in Net Carbs
- Fast Foods High in Net Carbs
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
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