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
1 Oatmeal| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 24.1g | 10.3g | 29g |
2 Soba Noodles| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 24.4g | 21.4g | 43.3g |
3 Bulgur (Cracked Wheat)| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 25.6g | 14.1g | 33.9g |
4 Buckwheat| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 29g | 17.2g | 37.5g |
5 Whole Wheat Pasta| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 30.6g | 26.2g | 35.1g |
6 Cornmeal (Grits)| Net-carbs per Cup Cooked | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 30.7g | 13.2g | 40.5g |
7 Wild Rice| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 32g | 19.5g | 38.7g |
8 Gluten Free Corn Pasta| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 32.4g | 23.1g | 36.7g |
9 Quinoa| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 34.2g | 18.5g | 30.8g |
10 Couscous| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 34.3g | 21.8g | 39g |
11 Spinach Egg Noodles| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 35.1g | 22g | 33.3g |
12 Pearl Barley| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 38.3g | 24.4g | 39.7g |
13 Millet| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 38.9g | 22.4g | 37.6g |
14 Kamut (Khorasan - Wheat)| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 40.1g | 23.3g | 35.3g |
15 Brown Rice| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 42.3g | 21.7g | 38.8g |
16 Teff| Net-carbs per Cup | Net-carbs per 100g | Net-carbs per 200 Calories |
|---|---|---|
| 43g | 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.
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