Understanding the difference between net carbs and total carbs is crucial for keto success. Learn how to calculate net carbs and why they matter for ketosis.
*Some sugar alcohols like erythritol can be fully subtracted, others only partially
Net carbs represent the carbohydrates that your body can actually digest and use for energy. They're calculated by subtracting fiber and certain sugar alcohols from total carbohydrates because these components don't significantly impact blood sugar or ketosis.
Fiber is a type of carbohydrate that your body cannot digest. It passes through your digestive system largely intact, providing no calories or blood sugar impact.
Sugar alcohols are sweeteners that have minimal impact on blood sugar, but the calculation varies by type. Here's how to handle different sugar alcohols:
Nearly zero calories, no blood sugar impact
Natural sweetener, zero glycemic impact
Some blood sugar impact, subtract 50%
Moderate glycemic impact, subtract 50%
High glycemic impact, count all carbs
Significant blood sugar impact
12g - 3g fiber - 7g erythritol = 2g net carbs
Now that you understand net carbs, use our calculator to determine your daily macro targets.