Carb Counter
Count carbs, fiber and net carbs in rice, bread, flour and corn tortillas, potatoes, fruit and more — and see how a meal fits your daily carb target.
Your daily carb target
2,000 is the Nutrition Facts reference.
Daily carbs225–325 g900–1,300 kcal
Per meal75–108 g5–7.2 carb choices
💡 The Dietary Guidelines range (AMDR) for most healthy adults.
Meal builder
Pick foods and amounts — totals update instantly. Values are per cooked/ready-to-eat portion unless the food says “raw”, “dry” or “uncooked”.
44.6 g4.3 g0.5 g205
23.2 g3 g1.5 g113
20.4 g7.7 g0.4 g114
Meal totals
Carbs88.1 gNet 76.7 g · fiber 11.4 g
Protein14.9 g3.4 g per 100 kcal
Fat2.4 gSaturated 0.5 g
Calories432kcal
Carb choices (diabetes exchanges, 15 g each): 5.9
Carbs 81%Protein 14%Fat 5%
Per-meal carb target (upper end)88 / 108 g (81%)
Nutrition values are rounded averages from USDA FoodData Central. Brands, recipes and cooking methods vary — check the label for packaged foods.
Carbs in popular foods
| Food | Serving | Carbs | Fiber | Net carbs |
|---|---|---|---|---|
| White rice, cooked | 1 cup (158 g) | 44.6 g | 0.6 g | 43.9 g |
| Brown rice, cooked | 1 cup (195 g) | 49.9 g | 3.1 g | 46.8 g |
| Quinoa, cooked | 1 cup (185 g) | 39.4 g | 5.2 g | 34.2 g |
| Pasta / spaghetti, cooked | 1 cup (140 g) | 43.3 g | 2.5 g | 40.7 g |
| Oatmeal, cooked with water | 1 cup (234 g) | 28.1 g | 4 g | 24.1 g |
| Flour tortilla | 8" medium (49 g) | 24.5 g | 1.7 g | 22.8 g |
| Flour tortilla | 10" burrito (72 g) | 36 g | 2.5 g | 33.5 g |
| Corn tortilla | 6" tortilla (26 g) | 11.6 g | 1.6 g | 10 g |
| White bread | 1 slice (25 g) | 12.7 g | 0.6 g | 12.1 g |
| Whole wheat bread | 1 slice (32 g) | 13.7 g | 1.9 g | 11.7 g |
| Bagel, plain | 1 medium (105 g) | 53 g | 2.2 g | 50.8 g |
| Hamburger / hot dog bun | 1 bun (44 g) | 21.7 g | 0.9 g | 20.8 g |
| Pita bread, white | 6½" pita (60 g) | 33.4 g | 1.3 g | 32.1 g |
| Naan | 1 piece (90 g) | 45.4 g | 2 g | 43.4 g |
| Roti / chapati, whole wheat | 1 roti (40 g) | 18.6 g | 2 g | 16.6 g |
| Potato, baked with skin | 1 medium (173 g) | 36.7 g | 3.8 g | 32.9 g |
| Sweet potato, baked | 1 medium (114 g) | 23.6 g | 3.8 g | 19.8 g |
| French fries | medium serving (117 g) | 48.4 g | 4.4 g | 44 g |
| Sweet corn, cooked | 1 cup kernels (145 g) | 30.5 g | 3.5 g | 27 g |
| Black beans, cooked | 1 cup (172 g) | 40.8 g | 15 g | 25.8 g |
| Lentils / dal, cooked | 1 cup (198 g) | 39.8 g | 15.6 g | 24.2 g |
| Banana | 1 medium (118 g) | 26.9 g | 3.1 g | 23.8 g |
| Apple | 1 medium (182 g) | 25.1 g | 4.4 g | 20.7 g |
| Grapes | 1 cup (151 g) | 27.3 g | 1.4 g | 26 g |
| Mango | 1 cup pieces (165 g) | 24.8 g | 2.6 g | 22.1 g |
| Dates, Medjool | 1 date (24 g) | 18 g | 1.6 g | 16.4 g |
| Pizza, cheese | 1 slice, 14" pie (107 g) | 35.3 g | 2.5 g | 32.8 g |
| Tortilla chips | 1 oz / ~10 chips (28 g) | 17.6 g | 1.5 g | 16.2 g |
| Cola (regular) | 12 fl oz can (368 g) | 35.3 g | 0 g | 35.3 g |
| Orange juice | 1 cup (248 g) | 25.8 g | 0.5 g | 25.3 g |
| Beer, regular | 12 fl oz can (356 g) | 12.8 g | 0 g | 12.8 g |
Carb-counting rules of thumb
- Net carbs = total carbs − fiber. Fiber isn’t digested into sugar, so low-carb and keto plans count net carbs.
- 1 carb choice = 15 g of carbs — roughly 1 slice of bread, ⅓ cup of cooked rice, 1⅓ six-inch corn tortillas, or 1 small fruit.
- Corn vs flour tortillas: a 6" corn tortilla has about 12 g carbs; a 10" burrito-size flour tortilla has about 36 g — three times as much.
- Cooked vs dry: rice roughly triples in weight when cooked (100 g dry ≈ 300 g cooked) and pasta a little more than doubles. Weigh food the way the label lists it.
- Drinks count: one 12 oz can of regular cola has about 35 g of sugar-carbs.