Grains Low in Net Carbs

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

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: Couscous

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 34 Grains Low in Net Carbs

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.


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

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

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