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
  • 29g per 200 calorie serving
  • 10.3g per 100 grams (3.5 oz)
A serving of Soba Noodles 2 Soba Noodles
  • 24.4g net-carbs per cup
  • 43.3g per 200 calorie serving
  • 21.4g per 100 grams (3.5 oz)
Bulgur 3 Bulgur (Cracked Wheat)
  • 25.6g net-carbs per cup
  • 33.9g per 200 calorie serving
  • 14.1g per 100 grams (3.5 oz)
Buckwheat 4 Buckwheat
  • 29g net-carbs per cup
  • 37.5g per 200 calorie serving
  • 17.2g per 100 grams (3.5 oz)
Whole Wheat Spaghetti 5 Whole Wheat Pasta
  • 30.6g net-carbs per cup
  • 35.1g per 200 calorie serving
  • 26.2g per 100 grams (3.5 oz)
Cornmeal 6 Cornmeal (Grits)
  • 30.7g net-carbs per cup cooked
  • 40.5g per 200 calorie serving
  • 13.2g per 100 grams (3.5 oz)
Wild Rice 7 Wild Rice
  • 32g net-carbs per cup
  • 38.7g per 200 calorie serving
  • 19.5g per 100 grams (3.5 oz)
Corn Noodles 8 Gluten Free Corn Pasta
  • 32.4g net-carbs per cup
  • 36.7g per 200 calorie serving
  • 23.1g per 100 grams (3.5 oz)
A bowl of quinoa 9 Quinoa
  • 34.2g net-carbs per cup
  • 30.8g per 200 calorie serving
  • 18.5g per 100 grams (3.5 oz)
Couscous 10 Coucous
  • 34.3g net-carbs per cup
  • 39g per 200 calorie serving
  • 21.8g per 100 grams (3.5 oz)
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Spinach Noodles 11 Spinach Egg Noodles
  • 35.1g net-carbs per cup
  • 33.3g per 200 calorie serving
  • 22g per 100 grams (3.5 oz)
Pearl Barley 12 Pearl Barley
  • 38.3g net-carbs per cup
  • 39.7g per 200 calorie serving
  • 24.4g per 100 grams (3.5 oz)
Millet 13 Millet
  • 38.9g net-carbs per cup
  • 37.6g per 200 calorie serving
  • 22.4g per 100 grams (3.5 oz)
Kamut 14 Kamut (Khorasan - Wheat)
  • 40.1g net-carbs per cup
  • 35.3g per 200 calorie serving
  • 23.3g per 100 grams (3.5 oz)
Brown Rice 15 Brown Rice
  • 42.3g net-carbs per cup
  • 38.8g per 200 calorie serving
  • 21.7g per 100 grams (3.5 oz)
Teff 16 Teff
  • 43g net-carbs per cup
  • 33.8g per 200 calorie serving
  • 17.1g per 100 grams (3.5 oz)

See All 21 Grains Low in Net Carbs

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Data Sources and References

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