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Grains Low in Net Carbs

Written by Daisy Whitbread, MScN
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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 CupNet-carbs per 100g
24.1g10.3g
Source: Nutrition Facts for Cooked Oatmeal
A serving of Soba Noodles

#2: Soba Noodles

Net-carbs per CupNet-carbs per 100g
24.4g21.4g
Source: Nutrition Facts for Japanese Soba Noodles (Buckwheat)
Bulgur

#3: Bulgur (Cracked Wheat)

Net-carbs per CupNet-carbs per 100g
25.6g14.1g
Source: Nutrition Facts for Cooked Bulgur
Buckwheat

#4: Buckwheat

Net-carbs per CupNet-carbs per 100g
29g17.2g
Source: Nutrition Facts for Roasted Buckwheat Groats
Whole Wheat Spaghetti

#5: Whole Wheat Pasta

Net-carbs per CupNet-carbs per 100g
30.6g26.2g
Source: Nutrition Facts for Whole Wheat Pasta
Cornmeal

#6: Cornmeal (Grits)

Net-carbs per Cup CookedNet-carbs per 100g
30.7g13.2g
Source: Nutrition Facts for Yellow Cornmeal (Grits)
Wild Rice

#7: Wild Rice

Net-carbs per CupNet-carbs per 100g
32g19.5g
Source: Nutrition Facts for Cooked Wild Rice
Corn Noodles

#8: Gluten Free Corn Pasta

Net-carbs per CupNet-carbs per 100g
32.4g23.1g
Source: Nutrition Facts for Gluten Free Corn Noodles (Cooked)
A bowl of quinoa

#9: Quinoa

Net-carbs per CupNet-carbs per 100g
34.2g18.5g
Source: Nutrition Facts for Quinoa Cooked
Couscous

#10: Coucous

Net-carbs per CupNet-carbs per 100g
34.3g21.8g
Source: Nutrition Facts for Cooked Couscous
Spinach Noodles

#11: Spinach Egg Noodles

Net-carbs per CupNet-carbs per 100g
35.1g22g
Source: Nutrition Facts for Spinach Egg Noodles (Cooked)
Pearl Barley

#12: Pearl Barley

Net-carbs per CupNet-carbs per 100g
38.3g24.4g
Source: Nutrition Facts for Cooked Pearled Barley
Millet

#13: Millet

Net-carbs per CupNet-carbs per 100g
38.9g22.4g
Source: Nutrition Facts for Cooked Millet
Kamut

#14: Kamut (Khorasan - Wheat)

Net-carbs per CupNet-carbs per 100g
40.1g23.3g
Source: Nutrition Facts for Kamut Cooked
Brown Rice

#15: Brown Rice

Net-carbs per CupNet-carbs per 100g
42.3g21.7g
Source: Nutrition Facts for Cooked Brown Rice
Teff

#16: Teff

Net-carbs per CupNet-carbs per 100g
43g17.1g
Source: Nutrition Facts for Cooked Teff

See All 23 Grains Low in Net Carbs

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Data Sources and References

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