Grains Low in Net Carbs

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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

A bowl of oatmeal with blueberries

#1: Oatmeal

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
24.1g10.3g29g
A serving of Soba Noodles

#2: Soba Noodles

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
24.4g21.4g43.3g
Bulgur

#3: Bulgur (Cracked Wheat)

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
25.6g14.1g33.9g
Buckwheat

#4: Buckwheat

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
29g17.2g37.5g
Whole Wheat Spaghetti

#5: Whole Wheat Pasta

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
30.6g26.2g35.1g
Cornmeal

#6: Cornmeal (Grits)

Net-carbs
per Cup Cooked
Net-carbs
per 100g
Net-carbs
per 200 Calories
30.7g13.2g40.5g
Wild Rice

#7: Wild Rice

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
32g19.5g38.7g
Corn Noodles

#8: Gluten Free Corn Pasta

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
32.4g23.1g36.7g
A bowl of quinoa

#9: Quinoa

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
34.2g18.5g30.8g
Couscous

#10: Coucous

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
34.3g21.8g39g
Spinach Noodles

#11: Spinach Egg Noodles

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
35.1g22g33.3g
Pearl Barley

#12: Pearl Barley

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
38.3g24.4g39.7g
Millet

#13: Millet

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
38.9g22.4g37.6g
Kamut

#14: Kamut (Khorasan - Wheat)

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
40.1g23.3g35.3g
Brown Rice

#15: Brown Rice

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
42.3g21.7g38.8g
Teff

#16: Teff

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
43g17.1g33.8g

See All 23 Grains Low in Net Carbs

Click to View Comments


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Was this webpage helpful?

Data Sources and References

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

Want to organize and understand the foods you eat?
Sign Up to MyFoodData.com

  • You Can...
  • Track Recipe and Meal Plan Totals
  • Compare Foods
  • View Total Amino Acids
  • Share Meal Plans
  • Sync Accross Devices
  • Store Your Data
  • Forever-Free (Ad Supported)
  • Sign-Up Now

Want to try the site without signing up? Go directly the dashboard.

Want to use MyFoodData.com without ads?
Upgrade to premium for only $10/yr.