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.

List of Grains Low in Net-Carbs

1 Oatmeal

• 24.1g net-carbs per cup
• Calories: 166 | Weight: 234g (8.3oz)

Nutrition Facts for Cooked Oatmeal.

2 Soba Noodles

• 24.4g net-carbs per cup
• Calories: 113 | Weight: 114g (4oz)

Nutrition Facts for Japanese Soba Noodles (buckwheat).

3 Bulgur (Cracked Wheat)

• 25.6g net-carbs per cup
• Calories: 151 | Weight: 182g (6.4oz)

Nutrition Facts for Cooked Bulgur.

4 Buckwheat

• 29g net-carbs per cup
• Calories: 155 | Weight: 168g (5.9oz)

Nutrition Facts for Roasted Buckwheat Groats.

5 Whole Wheat Pasta

• 30.6g net-carbs per cup
• Calories: 174 | Weight: 117g (4.1oz)

Nutrition Facts for Whole Wheat Pasta.

6 Cornmeal (Grits)

• 30.7g net-carbs per cup cooked
• Calories: 151 | Weight: 233g (8.2oz)

Nutrition Facts for Yellow Cornmeal (grits).

7 Wild Rice

• 32g net-carbs per cup
• Calories: 166 | Weight: 164g (5.8oz)

Nutrition Facts for Cooked Wild Rice.

8 Gluten Free Corn Pasta

• 32.4g net-carbs per cup
• Calories: 176 | Weight: 140g (4.9oz)

Nutrition Facts for Gluten Free Corn Noodles (cooked).

9 Quinoa

• 34.2g net-carbs per cup
• Calories: 222 | Weight: 185g (6.5oz)

Nutrition Facts for Quinoa Cooked.

10 Coucous

• 34.3g net-carbs per cup
• Calories: 176 | Weight: 157g (5.5oz)

Nutrition Facts for Cooked Couscous.

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11 Spinach Egg Noodles

• 35.1g net-carbs per cup
• Calories: 211 | Weight: 160g (5.6oz)

Nutrition Facts for Spinach Egg Noodles (cooked).

12 Pearl Barley

• 38.3g net-carbs per cup
• Calories: 193 | Weight: 157g (5.5oz)

Nutrition Facts for Cooked Pearled Barley.

13 Millet

• 38.9g net-carbs per cup
• Calories: 207 | Weight: 174g (6.1oz)

Nutrition Facts for Cooked Millet.

14 Kamut (Khorasan - Wheat)

• 40.1g net-carbs per cup
• Calories: 227 | Weight: 172g (6.1oz)

Nutrition Facts for Kamut Cooked.

15 Brown Rice

• 42.3g net-carbs per cup
• Calories: 218 | Weight: 195g (6.9oz)

Nutrition Facts for Cooked Brown Rice.

16 Teff

• 43g net-carbs per cup
• Calories: 255 | Weight: 252g (8.9oz)

Nutrition Facts for Cooked Teff.

See All 21 Grains Low in Net Carbs