Carb Counter for Diabetics: Add Up a Meal
Search a food, choose a portion, and the counter adds up the meal. You see total carbs, net carbs, fiber and protein. Nothing you enter leaves your browser.
Build a meal
Your meal
Estimates from USDA data. Your care team may count carbohydrate differently, and may set different targets for you.
How it works
- Add foods. Search and choose each food on your plate.
- Match the portion. Pick a household measure, such as a cup or one medium piece, and how many of them you eat.
- Read the total. The meal total updates as you go. Send it to the meal planner to place it on a day and meal.
Why people count carbohydrate
Carbohydrate is the nutrient that raises blood glucose the most, so many people with diabetes track how much they eat at each meal. The CDC describes carbohydrate counting as one of several ways to plan meals, next to the plate method. Which one suits you is a decision for you and your care team or dietitian.
Counting does not mean avoiding carbohydrate. It means knowing roughly how much is on the plate so meals are consistent and so you can compare what you eat with your readings.
Getting the portion right
The most common error is the portion, not the food. A “cup of rice” is a measured cup, and most home bowls hold more. Try measuring for a week with cups, spoons or a food scale, and you will learn what your usual servings look like. Packaged foods list their serving size on the Nutrition Facts label, and the label’s total carbohydrate is for that serving, so a double portion doubles it.
Total carbs, fiber and net carbs
Total carbohydrate includes sugars, starch and fiber. Fiber is not digested into glucose the same way, so some people subtract it to get “net carbs”. The FDA does not define that term, which is why we always show total carbs next to it. See the net carbs calculator for the math.
Where the numbers come from
Every value is from USDA FoodData Central, which is public domain. Each food page links its FDC ID. These are typical values. A restaurant meal, a different brand or a ripe versus unripe fruit can differ.
Carb counter chart: common foods
| Food | Serving | Carbs (g) | Fiber (g) | Net carbs (g) |
|---|---|---|---|---|
| Banana | 1 medium | 27 | 3.1 | 24 |
| Apple | cup, quartered or chopped | 17 | 3 | 14 |
| White rice, cooked | cup | 45 | 0.6 | 44 |
| White bread | 1 slice | 14 | 0.8 | 14 |
| Oatmeal, cooked with water | cup | 28 | 4 | 24 |
| Pasta, cooked | cup spaghetti not packed | 38 | 2.2 | 36 |
| Potato | Potato medium | 37 | 4.5 | 33 |
| Milk, 2% | cup | 12 | 0 | 12 |
| Black beans, cooked | 0.5 cup | 20 | 7.5 | 13 |
| Oranges | cup, sections | 21 | 4.3 | 17 |
| Strawberries | cup, halves | 12 | 3 | 8.7 |
| Egg, hard-boiled | 1 large | 0.6 | 0 | 0.6 |
| Chicken breast, roasted | 3 oz cooked | 0 | 0 | 0 |
| Broccoli | cup chopped | 6 | 2.4 | 3.6 |
See all 80 foods in the sortable table
Frequently asked questions
How many carbs should I eat per meal?
There is no single number. Your care team or registered dietitian sets a range that fits your medicines, activity and goals. This counter only adds up what you enter; it does not suggest a target.
Do I count total carbs or net carbs?
Most carbohydrate counting methods start with total carbohydrate on the label. Net carbs (total minus fiber) is not an FDA-defined term, so use it only if your care team does. The counter shows both.
How accurate are the numbers?
They are USDA FoodData Central values for typical foods and household measures, so treat them as estimates. A food scale, the Nutrition Facts label and restaurant nutrition guides give more precise numbers for a specific product.
Is this a carb counter chart I can print?
The chart below lists common foods per serving. For all 80 foods, open the sortable table on the foods page, and use your browser’s print command.
Does it work for insulin dosing?
No. It adds up carbohydrate grams for information only. It never calculates insulin, and you should not use any web tool to set a dose.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- USDA FoodData Central (nutrient values; each food page links its FDC ID)
- CDC: Diabetes Meal Planning (carbohydrate counting and the plate method)
- FDA: How to understand and use the Nutrition Facts label
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
