Grains Low in Net Carbs

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 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 longer.

For more grains low in net-carbs see the complete ranking of grains low in net-carbs.


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List of Grains Low in Net-Carbs

A bowl of oatmeal with blueberries 1 Oatmeal
  • 24.1g net-carbs per cup
  • Calories: 166 | Weight: 234g (8.3oz)
A serving of Soba Noodles 2 Soba Noodles
  • 24.4g net-carbs per cup
  • Calories: 113 | Weight: 114g (4oz)
Bulgur 3 Bulgur (Cracked Wheat)
  • 25.6g net-carbs per cup
  • Calories: 151 | Weight: 182g (6.4oz)
Buckwheat 4 Buckwheat
  • 29g net-carbs per cup
  • Calories: 155 | Weight: 168g (5.9oz)
Whole Wheat Spaghetti 5 Whole Wheat Pasta
  • 30.6g net-carbs per cup
  • Calories: 174 | Weight: 117g (4.1oz)
Cornmeal 6 Cornmeal (Grits)
  • 30.7g net-carbs per cup cooked
  • Calories: 151 | Weight: 233g (8.2oz)
Wild Rice 7 Wild Rice
  • 32g net-carbs per cup
  • Calories: 166 | Weight: 164g (5.8oz)
Corn Noodles 8 Gluten Free Corn Pasta
  • 32.4g net-carbs per cup
  • Calories: 176 | Weight: 140g (4.9oz)
A bowl of quinoa 9 Quinoa
  • 34.2g net-carbs per cup
  • Calories: 222 | Weight: 185g (6.5oz)
Couscous 10 Coucous
  • 34.3g net-carbs per cup
  • Calories: 176 | Weight: 157g (5.5oz)
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Spinach Noodles 11 Spinach Egg Noodles
  • 35.1g net-carbs per cup
  • Calories: 211 | Weight: 160g (5.6oz)
Pearl Barley 12 Pearl Barley
  • 38.3g net-carbs per cup
  • Calories: 193 | Weight: 157g (5.5oz)
Millet 13 Millet
  • 38.9g net-carbs per cup
  • Calories: 207 | Weight: 174g (6.1oz)
Kamut 14 Kamut (Khorasan - Wheat)
  • 40.1g net-carbs per cup
  • Calories: 227 | Weight: 172g (6.1oz)
Brown Rice 15 Brown Rice
  • 42.3g net-carbs per cup
  • Calories: 218 | Weight: 195g (6.9oz)
Teff 16 Teff
  • 43g net-carbs per cup
  • Calories: 255 | Weight: 252g (8.9oz)

See All 21 Grains Low in Net Carbs

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

Data Sources and References

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

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