One of the most common points of confusion for keto beginners is the difference between net carbs and total carbs. Getting this right can make or break your progress.
Total carbs include everything: starch, sugars, dietary fibre, and sugar alcohols. This is the number shown on most food labels.
Net carbs = Total carbs minus dietary fibre (and sugar alcohols in some cases). These are the carbs your body actually absorbs and uses for energy.
Fibre is not digested and does not raise blood sugar. Counting net carbs allows you to eat more fibrous vegetables without breaking ketosis.
Check the nutritional label. Subtract fibre from total carbs. For example: 10g total carbs – 4g fibre = 6g net carbs.
Most people stay in ketosis at 20–50g net carbs per day. Start at 20g if you are new to keto.
Leafy greens, avocado, broccoli, cauliflower, and nuts are all low in net carbs. Pair them with high-fat proteins from our keto main dishes and grab low-carb keto snacks to stay on track.