Net carbs sound more complicated than they are: they are the carbohydrates left after subtracting certain non-digestible carbohydrate components. When you compare low carb products, net carbs help you understand carbohydrates, fibre and sugar alcohols on the label more clearly.
Net carbs are carbohydrates minus non-digestible parts
What does net carbs mean?
Net carbs describe the carbohydrates that remain after a simple adjustment. On EU nutrition tables, carbohydrates are shown as a total value; in German this line is called Kohlenhydrate. From this value, non-digestible carbohydrate components can be subtracted, for example sugar alcohols, also called polyols. Fibre, or Ballaststoffe in German, is usually listed separately in the EU and is therefore normally not subtracted again from carbohydrates.
The key difference: on many EU labels you will see carbohydrates, of which sugars, of which polyols and fibre as separate lines. For net carbs, the main lines to check are carbohydrates and polyols.
The simple formula
Net carbs = carbohydrates - non-digestible carbohydrate components
In everyday label reading, this often means carbohydrates minus sugar alcohols or polyols. If a product contains no polyols, the declared carbohydrates can be very close to the net carbs. Always use the specific nutrition table of the product.
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1Find carbohydrates
Start with the carbohydrates line per 100 g or per serving. -
2Check polyols
Look for of which polyols, sugar alcohols or mehrwertige Alkohole if they are listed. -
3Subtract and check serving size
Subtract the polyols, then calculate the result for the amount you actually eat.
The biggest number on the label is not always the most useful one. What matters is understanding what is included and what can be reasonably subtracted.
Example: replacing sugar with Locawo Sugarwonder
Locawo Sugarwonder is a clear example of why net carbs are useful. Per 100 g, the nutrition table shows 94.2 g carbohydrates, of which 94 g are polyols. The calculation is: 94.2 g - 94 g = 0.2 g net carbs per 100 g. In the kitchen, Sugarwonder is practical because it can be used in many recipes as an easy 1:1 replacement for table sugar.
Example: baking with High Protein & Low Carb Allzweckmehl 1kg
For High Protein & Low Carb Allzweckmehl 1kg, the values per 100 g are 19.3 g carbohydrates and 1.3 g polyols. This results in 18 g net carbs per 100 g. It also contains 52 g fibre per 100 g, listed separately. For everyday cooking and baking, the helpful point is that it is designed to replace conventional wheat flour 1:1 in many uses.
Net carbs are a practical way to interpret nutrition information, not a medical promise. Foods high in sugar alcohols can be tolerated differently from person to person.
How to compare products fairly
Always compare values per 100 g first, so products are judged on the same basis. Then calculate your actual serving. A product with very low net carbs per 100 g can be especially useful in small amounts, while a flour or baking ingredient should also be considered in the finished recipe.
Frequently asked questions
Are net carbs the same as carbohydrates?
No. Carbohydrates are the declared total value. Net carbs are this value minus certain non-digestible carbohydrate components, such as sugar alcohols.
Do I subtract fibre?
On EU nutrition labels, fibre is usually listed separately and is not part of the carbohydrates line. That is why it is normally not subtracted again.
Why can a sugar substitute show many carbohydrates but low net carbs?
If a large part of the carbohydrates comes from sugar alcohols, these are subtracted for the net carbs calculation. That can make the net value much lower than the total carbohydrate value.
How do I calculate net carbs per serving?
First calculate the net carbs per 100 g. Then multiply that value by your serving size and divide by 100.
Are net carbs a diet or health guarantee?
No. Net carbs help you read product information more clearly. They do not replace individual nutrition advice and are not a health or medical claim.
Remember this
For beginners, this routine is enough: check carbohydrates, subtract sugar alcohols, treat fibre as a separate label line and do not forget the serving size. That makes net carbs a simple tool for your low carb kitchen.
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