Your Carb Counter - Free Carbohydrate Tracking Tool

Track your daily carbohydrates with our free online tool. Monitor net carbs, total carbs, and fiber intake to reach your health and fitness goals. Perfect for keto, low-carb, and healthy eating.

Understanding Net Carbs vs Total Carbs

If you're tracking carbohydrates for weight loss, diabetes management, or a low-carb diet, understanding the difference between net carbs and total carbs is crucial.

What Are Total Carbs?

Total carbohydrates include all types of carbs in a food:

Sugars: Simple carbohydrates that are quickly digested
Starches: Complex carbohydrates that take longer to digest
Fiber: Indigestible carbohydrates that pass through your system
Sugar alcohols: Sweeteners with minimal impact on blood sugar

What Are Net Carbs?

Net carbohydrates are the carbs that your body can digest and use for energy. They affect your blood sugar levels and are the primary focus for low-carb and keto diets.

Net Carbs Formula:
Net Carbs = Total Carbs - Fiber - Sugar Alcohols (optional)

Example: A food label shows:

Total Carbohydrates: 20g
Dietary Fiber: 8g
Sugar Alcohols: 2g

Net Carbs = 20g - 8g - 2g = 10g

Why Fiber Doesn't Count

Dietary fiber is a type of carbohydrate that your body cannot digest. It passes through your digestive system largely intact, providing no calories or impact on blood sugar. This is why it's subtracted from total carbs.

Types of fiber:

Soluble fiber: Dissolves in water, helps lower cholesterol
Insoluble fiber: Doesn't dissolve, aids digestion and regularity

Should You Track Net or Total Carbs?

Track Net Carbs if you're:

Following a ketogenic diet (typically 20-50g net carbs daily)
On a low-carb diet for weight loss
Managing Type 2 diabetes
Trying to minimize blood sugar spikes

Track Total Carbs if you're:

Following medical advice from your doctor
Managing Type 1 diabetes (for insulin calculations)
An endurance athlete needing all carb sources
Following a specific meal plan that uses total carbs

Common Mistakes in Carb Tracking

❌ Mistake #1: Forgetting to subtract fiber

Many people track total carbs when they should be tracking net carbs, leading to unnecessarily restrictive diets.

❌ Mistake #2: Not reading nutrition labels carefully

Some labels list net carbs directly, while others require you to calculate them. Always check which value you're reading.

❌ Mistake #3: Assuming all sugar alcohols are equal

Different sugar alcohols have different glycemic impacts. Erythritol has virtually no impact, while maltitol can spike blood sugar.

❌ Mistake #4: Ignoring portion sizes

A "low carb" food can quickly become high carb if you eat multiple servings. Always track actual portions consumed.

Complete Guide to Low-Carb Diets

Low-carb diets have become increasingly popular for weight loss, blood sugar control, and overall health. Here's everything you need to know.

Types of Low-Carb Diets

Ketogenic (Keto) Diet

Net Carbs: 20-50g per day
Focus: Achieving ketosis (fat-burning state)
Macros: 70-80% fat, 15-20% protein, 5-10% carbs
Best for: Rapid weight loss, seizure control, mental clarity

Moderate Low-Carb Diet

Net Carbs: 50-100g per day
Focus: Sustainable carb reduction without ketosis
Macros: 40-50% fat, 25-35% protein, 20-30% carbs
Best for: Long-term weight management, active lifestyles

Atkins Diet

Net Carbs: 20-100g per day (phased approach)
Focus: Four-phase approach starting with very low carbs
Best for: Structured approach with gradual carb reintroduction

Paleo Diet

Total Carbs: 100-150g per day (varies)
Focus: Whole, unprocessed foods; eliminates grains and legumes
Best for: Food quality over strict carb counting

Benefits of Low-Carb Diets

Weight Loss:

Reduced insulin levels promote fat burning
Decreased appetite due to stable blood sugar
Faster initial weight loss from water weight reduction
Preserved muscle mass compared to calorie-restricted diets

Blood Sugar Control:

Lower and more stable blood glucose levels
Improved insulin sensitivity
Reduced HbA1c in diabetic patients
Decreased need for diabetes medication (under medical supervision)

Other Health Benefits:

Improved cholesterol markers (higher HDL, lower triglycerides)
Reduced inflammation
Better mental clarity and focus
Potential reduction in seizures (epilepsy)
May improve symptoms of PCOS

What to Eat on a Low-Carb Diet

Low-Carb Foods (Eat Freely):

Meats: Beef, pork, lamb, chicken, turkey
Fish & Seafood: Salmon, trout, shrimp, lobster
Eggs: Whole eggs from any source
Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, zucchini, peppers
Healthy Fats: Olive oil, coconut oil, avocado oil, butter, ghee
Nuts & Seeds: Almonds, walnuts, macadamias, chia seeds (in moderation)
Dairy: Cheese, heavy cream, Greek yogurt (full-fat)

Moderate-Carb Foods (Eat in Moderation):

Berries (strawberries, blueberries, raspberries)
Tomatoes
Carrots
Dark chocolate (85%+ cocoa)

High-Carb Foods (Avoid or Limit):

Bread, pasta, rice, cereals
Potatoes and sweet potatoes
Beans and legumes
Most fruits (especially bananas, grapes, apples)
Sugar and sweets
Beer and sweet alcoholic drinks

Getting Started with Low-Carb

Calculate Your Carb Goal: Start with 50g net carbs and adjust based on results
Track Everything: Use a carb counter (like this tool!) for at least 2 weeks
Plan Your Meals: Prepare low-carb meals in advance to avoid temptation
Stay Hydrated: Drink plenty of water, especially in the first week
Supplement Electrolytes: Add salt, potassium, and magnesium to prevent "keto flu"
Be Patient: It takes 2-4 weeks for your body to adapt to burning fat

Hidden Carbs in Common Foods

Even when you're carefully tracking carbs, hidden sources can sabotage your progress. Here are the sneaky carbs you need to watch out for.

Condiments and Sauces

Food	Serving	Carbs
Ketchup	1 tablespoon	4g
BBQ Sauce	2 tablespoons	12-16g
Teriyaki Sauce	1 tablespoon	3g
Sweet Chili Sauce	1 tablespoon	7g
Honey Mustard	1 tablespoon	3-5g

Low-Carb Alternatives: Mustard (0-1g), hot sauce (0g), mayo (0-1g), ranch dressing (1-2g per tablespoon)

Drinks and Beverages

Sugary Drinks (Avoid):

Regular soda (12 oz): 39g carbs
Fruit juice (8 oz): 25-30g carbs
Sweet tea (16 oz): 40g+ carbs
Sports drinks (20 oz): 34g carbs
Frappuccino (16 oz): 50-60g carbs

Hidden Carbs in "Healthy" Drinks:

Vitamin Water (20 oz): 31g carbs
Coconut water (11 oz): 11g carbs
Almond milk, sweetened (1 cup): 16g carbs
Kombucha (8 oz): 4-8g carbs

Restaurant and Fast Food

Restaurant meals often contain hidden carbs in breading, marinades, and sauces:

Grilled chicken breast: Seems safe, but marinades can add 5-10g carbs
Salad dressings: Many contain 5-10g carbs per serving
Breaded/fried foods: Coating adds 10-20g carbs per serving
Thickened soups/gravies: Flour thickeners add hidden carbs

Processed "Low-Carb" Products

Not all "low-carb" products are created equal:

Protein bars: Can have 15-25g net carbs despite marketing
Low-carb bread: Varies widely; check labels (5-15g per slice)
Sugar-free products: May use maltitol or other sugar alcohols that impact blood sugar
Flavored yogurt: Even "light" versions have 15-20g carbs

Vegetables with Surprisingly High Carbs

Corn (1 cup): 27g net carbs
Peas (1 cup): 14g net carbs
Carrots (1 cup): 9g net carbs
Beets (1 cup): 13g net carbs
Butternut squash (1 cup): 16g net carbs

Stick to low-carb veggies: Leafy greens, broccoli, cauliflower, zucchini, asparagus, bell peppers (all under 5g net carbs per cup)

Your Carb Counter Features

Track Net Carbs or Total Carbs: Choose your tracking method
Daily Goal Setting: Set your personal carb target
Food Database: Quick-add common foods
Custom Foods: Add your own meals with exact carb counts
Meal Tracking: Organize by breakfast, lunch, dinner, snacks
Progress Visualization: See your daily intake at a glance
Local Storage: Your data stays on your device
Mobile-Friendly: Track on any device
Free Forever: No subscription, no limits

Frequently Asked Questions

How many carbs should I eat per day?

It depends on your goals. For keto: 20-50g net carbs. For moderate low-carb: 50-100g. For maintenance: 100-150g. Consult with a healthcare provider for personalized advice.

Should I track net carbs or total carbs?

Most low-carb and keto dieters track net carbs (total carbs minus fiber). People with Type 1 diabetes often track total carbs for insulin calculations. Choose what works for your goals.

Do I need to track every single food?

Yes, especially when starting. Hidden carbs add up quickly. After a few weeks, you'll develop intuition for portion sizes and carb counts.

Can I eat fruit on a low-carb diet?

In moderation. Berries are lowest in carbs (5-7g per 1/2 cup). Bananas, grapes, and apples are high in carbs (20-30g each) and should be limited or avoided on strict low-carb diets.

What if I go over my carb limit?

Don't panic! One high-carb day won't ruin your progress. Just get back on track the next day. Consistency over time matters more than perfection.

Is this carb counter free?

Yes! Your Carb Counter is completely free with no limitations. No registration required, no subscription fees, ever.

Is my data private?

Absolutely. All your food logs and data are stored locally in your browser. Nothing is sent to our servers. You have complete privacy.

Can I use this for diabetes management?

This tool can help track carbs, but always follow your doctor's advice for diabetes management. Insulin dosing and carb counting should be supervised by healthcare professionals.

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