How to use it
- Pick the label type. US labels show “Total Carbohydrate” with fiber listed under it; EU labels show “Carbohydrate” and “Fibre” as separate lines.
- Enter the grams of carbohydrate, fiber and sugar alcohols (polyols) per serving.
- Choose whether to subtract all or half of the sugar alcohols.
- Enter how many servings you eat to see the total.
How it works
- US label: net carbs = carbohydrate − fiber − sugar alcohols (or half of them).
- EU label: net carbs = carbohydrate − sugar alcohols (or half of them). Fiber is ignored because it is not inside the carbohydrate figure.
The total is net carbs per serving × servings. The line is hidden when you eat exactly one serving.
Worked example
A protein bar’s US label lists 25 g total carbohydrate, 5 g fiber and 10 g sugar alcohols.
- Subtracting all sugar alcohols: 25 − 5 − 10 = 10 g net carbs.
- Subtracting half: 25 − 5 − 5 = 15 g net carbs.
Two and a half servings of a food with 22 g net carbs each give 22 × 2.5 = 55 g.
Common mistakes
- Subtracting fiber on a European label, where it was never counted in the carbohydrate.
- Using numbers per 100 g when you eat a different portion; enter grams for the serving you eat.
- Taking a brand’s “net carbs” claim at face value: it may subtract ingredients that still raise blood sugar.
- If you count carbs for diabetes, follow the method your diabetes team uses.