Grains Low in Net Carbs

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.

List of Grains Low in Net-Carbs

A bowl of oatmeal with blueberries1 Oatmeal
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
24.1g10.3g29g
A serving of Soba Noodles2 Soba Noodles
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
24.4g21.4g43.3g
Bulgur3 Bulgur (Cracked Wheat)
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
25.6g14.1g33.9g
Buckwheat4 Buckwheat
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
29g17.2g37.5g
Whole Wheat Spaghetti5 Whole Wheat Pasta
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
30.6g26.2g35.1g
Cornmeal6 Cornmeal (Grits)
Net-carbs
per Cup Cooked
Net-carbs
per 100g
Net-carbs
per 200 Calories
30.7g13.2g40.5g
Wild Rice7 Wild Rice
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
32g19.5g38.7g
Corn Noodles8 Gluten Free Corn Pasta
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
32.4g23.1g36.7g
A bowl of quinoa9 Quinoa
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
34.2g18.5g30.8g
Couscous10 Couscous
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
34.3g21.8g39g
Spinach Noodles11 Spinach Egg Noodles
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
35.1g22g33.3g
Pearl Barley12 Pearl Barley
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
38.3g24.4g39.7g
Millet13 Millet
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
38.9g22.4g37.6g
Kamut14 Kamut (Khorasan - Wheat)
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
40.1g23.3g35.3g
Brown Rice15 Brown Rice
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
42.3g21.7g38.8g
Teff16 Teff
Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
43g17.1g33.8g

See All 34 Grains Low in Net Carbs

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.


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central