Carbs in Bread & Grains

Among 324 common breads and grains, 5 are keto-friendly (10g net carbs or fewer per 100g). Kelp Noodles is the lowest at 0.9g net carbs, while Rice Chex Cereal is the highest at 100g per 100g.

Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor

Lowest-carb bread & grains (per 100g)

Food	Net carbs	Total carbs	Calories	Keto
Kelp Noodles	0.9g	0.9g	5	✅
Cauliflower Rice (Cooked)	3g	5g	25	✅
Large Tortilla	5g	5.2g	33	—
Spaghetti Squash	5.1g	6.5g	27	✅
Spaghetti	5.4g	6.9g	31	—
Café Zupas Chicken Noodle Soup	6.1g	7g	57	—
Spaghetti Pasta	6.3g	8.1g	45	—
Kfc Biscuit	7.5g	7.5g	147	✅
Top Ramen Noodles	8.6g	9g	66	—
Rissoto	9g	12g	119	✅
Tortilla	9g	27g	136	—
Bagel Twist	9.2g	9.2g	37	—
Filipino Rice Porridge	9.2g	9.9g	52	—
Avocado Toast	10g	14.5g	146	—
Starbucks Classic Oatmeal	10g	11.7g	67	—
Oatmeal	10.3g	12g	71	—
Wholemeal Pasta	10.4g	10.4g	106	—
Balance Tortillas	10.8g	42.9g	161	—
Pasta Fagioli	11.5g	11.5g	88	—
Risotto	12.3g	13g	113	—
Pasta Tomato Sauce	13g	13.9g	71	—
Birds Eye Vegetable Pasta	13.1g	14.8g	87	—
1 Cup Cooked Rice	13.3g	33.3g	400	—
Syrian Bread	13.3g	13.3g	100	—
1 Slice Bread	13.6g	13.6g	61	—
Pesto Pasta	13.7g	16.3g	137	—
Breaded Chicken	13.9g	15g	263	—
Breaded Chicken Strip	14.3g	15.2g	205	—
Manicotti Noodles	14.4g	15.4g	163	—
Sushi Roll	14.6g	15.3g	97	—

Values per 100 g. Source: USDA FoodData Central (public domain) and Open Food Facts (ODbL). Net carbs computed by CarbMeNot. Estimates only — general information, not medical advice. See our Medical Disclaimer.

Browse bread & grainspage 1 of 6 · 324 foods

Kelp Noodles

0.9g net carbs · 5 cal

Cauliflower Rice (Cooked)

Cauliflower Rice (Cooked)

3g net carbs · 25 cal

Large Tortilla

5g net carbs · 33 cal

Spaghetti Squash

Spaghetti Squash

5.1g net carbs · 27 cal

Spaghetti

5.4g net carbs · 31 cal

Café Zupas Chicken Noodle Soup

Café Zupas Chicken Noodle Soup

6.1g net carbs · 57 cal

Spaghetti Pasta

Spaghetti Pasta

6.3g net carbs · 45 cal

Kfc Biscuit

7.5g net carbs · 147 cal

Top Ramen Noodles

Top Ramen Noodles

8.6g net carbs · 66 cal

Rissoto

9g net carbs · 119 cal

Tortilla

9g net carbs · 136 cal

Bagel Twist

9.2g net carbs · 37 cal

Filipino Rice Porridge

Filipino Rice Porridge

9.2g net carbs · 52 cal

Avocado Toast

10g net carbs · 146 cal

Starbucks Classic Oatmeal

Starbucks Classic Oatmeal

10g net carbs · 67 cal

Oatmeal

10.3g net carbs · 71 cal

Wholemeal Pasta

Wholemeal Pasta

10.4g net carbs · 106 cal

Balance Tortillas

Balance Tortillas

10.8g net carbs · 161 cal

Pasta Fagioli

11.5g net carbs · 88 cal

Risotto

12.3g net carbs · 113 cal

Pasta Tomato Sauce

Pasta Tomato Sauce

13g net carbs · 71 cal

Birds Eye Vegetable Pasta

Birds Eye Vegetable Pasta

13.1g net carbs · 87 cal

1 Cup Cooked Rice

1 Cup Cooked Rice

13.3g net carbs · 400 cal

Syrian Bread

13.3g net carbs · 100 cal

1 Slice Bread

13.6g net carbs · 61 cal

Pesto Pasta

13.7g net carbs · 137 cal

Breaded Chicken

Breaded Chicken

13.9g net carbs · 263 cal

Breaded Chicken Strip

Breaded Chicken Strip

14.3g net carbs · 205 cal

Manicotti Noodles

Manicotti Noodles

14.4g net carbs · 163 cal

Sushi Roll

14.6g net carbs · 97 cal

Vegetable Fried Rice

Vegetable Fried Rice

15.3g net carbs · 112 cal

Kentucky Fried Chicken Biscuit

Kentucky Fried Chicken Biscuit

15.4g net carbs · 174 cal

Spaghetti Sauce

Spaghetti Sauce

15.5g net carbs · 121 cal

Panera Avocado Toast

Panera Avocado Toast

16g net carbs · 149 cal

Biscuit And Gravy

Biscuit And Gravy

16.2g net carbs · 224 cal

Eel Avocado Roll

Eel Avocado Roll

16.2g net carbs · 93 cal

Spaghetti with Meat Sauce

Spaghetti with Meat Sauce

16.4g net carbs · 132 cal

Sweet Potato Noodles

Sweet Potato Noodles

16.5g net carbs · 82 cal

Couscous High

16.5g net carbs · 143 cal

Chicken Rice Bowl

Chicken Rice Bowl

16.5g net carbs · 166 cal

Spaghetti with Marinara Sauce

Spaghetti with Marinara Sauce

18.5g net carbs · 111 cal

Rice Pasta

18.8g net carbs · 118 cal

Biscuits and Gravy (Country Style)

Biscuits and Gravy (Country Style)

18.8g net carbs · 183 cal

Udon Noodles (Cooked)

Udon Noodles (Cooked)

20g net carbs · 105 cal

Spring Rolls (fried)

Spring Rolls (fried)

20g net carbs · 160 cal

Cooked White Rice

Cooked White Rice

20.1g net carbs · 97 cal

Minute Rice Instant White Rice

Minute Rice Instant White Rice

20.4g net carbs · 91 cal

Pasta Salad

20.5g net carbs · 246 cal

California Roll

California Roll

20.5g net carbs · 160 cal

Mung Bean Noodles

Mung Bean Noodles

20.6g net carbs · 84 cal

Brown Rice (Cooked)

Brown Rice (Cooked)

21.2g net carbs · 111 cal

Coconut Flour

21.4g net carbs · 429 cal

Couscous

21.8g net carbs · 112 cal

Vermicelli Rice Noodles (Cooked)

Vermicelli Rice Noodles (Cooked)

22.8g net carbs · 108 cal

Rice Noodles

22.9g net carbs · 108 cal

Rice Noodle

23g net carbs · 108 cal

Waffle Cone

23g net carbs · 147 cal

Noodles

23g net carbs · 108 cal

Low Gluten Free Pasta

Low Gluten Free Pasta

23.1g net carbs · 126 cal

Pepperoni Roll

23.3g net carbs · 248 cal

Browse all 324 bread & grains

Kelp Noodles Cauliflower Rice (Cooked)Large Tortilla Spaghetti Squash Spaghetti Café Zupas Chicken Noodle Soup Spaghetti Pasta Kfc Biscuit Top Ramen Noodles Rissoto Tortilla Bagel Twist Filipino Rice Porridge Avocado Toast Starbucks Classic Oatmeal Oatmeal Wholemeal Pasta Balance Tortillas Pasta Fagioli Risotto Pasta Tomato Sauce Birds Eye Vegetable Pasta 1 Cup Cooked Rice Syrian Bread 1 Slice Bread Pesto Pasta Breaded Chicken Breaded Chicken Strip Manicotti Noodles Sushi Roll Vegetable Fried Rice Kentucky Fried Chicken Biscuit Spaghetti Sauce Panera Avocado Toast Biscuit And Gravy Eel Avocado Roll Spaghetti with Meat Sauce Sweet Potato Noodles Couscous High Chicken Rice Bowl Spaghetti with Marinara Sauce Rice Pasta Biscuits and Gravy (Country Style)Udon Noodles (Cooked)Spring Rolls (fried)Cooked White Rice Minute Rice Instant White Rice Pasta Salad California Roll Mung Bean Noodles Brown Rice (Cooked)Coconut Flour Couscous Vermicelli Rice Noodles (Cooked)Rice Noodles Rice Noodle Waffle Cone Noodles Low Gluten Free Pasta Pepperoni Roll White Rice (Cooked, 1/2 Cup)Half Cup Cooked Rice Flour Tortilla Sourdough Bread Slice Drunken Noodles Longhorn Bread Pasta Potato Bread Bagel Bites Whole Grain Pasta (Cooked)Chicken Fried Rice Whole Wheat Pasta Crystal Noodles Spring Roll Ramen Noodles No Seasoning White Rice Glass Noodles (Cellophane Noodles)Roll Cooked White Rice (1 cup)½ Cup Cooked White Rice 1 Cup Boiled White Rice 1 Cup Boiled White Rice 1 Cup Cooked White Rice Cooked White Rice (1 Cup)White Rice (Cooked)White Rice Cooked (1/2 Cup)Boiled White Rice 2 Cups Cooked White Rice 300g Cooked White Rice Spaghettini Pasta Spanish Rice Mexican Rice Buffalo Chicken Roller 7 11 French Toast Sticky Rice Tortilla Chips & Fresh Salsa Slice Whole Wheat Bread Fried Rice Waffle Steamed Rice Buckwheat Soba Noodles 1 Cup Steamed Rice Nutrients In Fried Rice 2 Slices Wholemeal Toast Flatbread Bob Evans Brioche French Toast White Bread Brioche Bun Afghanistan Rice Whole Wheat Bread Nutrients In Multigrain Bread Wheaten Bread Whole Grain Bread Multigrain Bread Whole Wheat Tortilla Sprouted Bread Ezekiel Burger Buns Rye Bread Slice Dave's Killer Bread 21 Whole Grains and Seeds Steam Rice Mini Corn Tortillas Bun Burger Bun Belgian Waffle Bagel Skinnys Garlic Bread Knock Your Sprouts Off Bread Focaccia Bread Fattening Pita Bread Banana Nut Bread Starbucks Ezekiel Bread Starbucks Banana Nut Bread Whole Grain Wheat Bread Wholemeal Bread Gluten Free Bread Wonder Bread Classic White Biscuit Low Zucchini Bread Zucchini Bread Pumpkin Bread Bagel Thins 2 Slices White Bread Sourdough Bread Slice Of Bread White Bread Rye Bread Panera Bagels Texas Toast Garlic Bread Hard Rock N Roll Sauce Waffle House Classic Waffle Bread Peasant Bread Bowl Of Oatmeal Everything Bagel St Augustine Sourdough Toast Wheat Bread Toasted Whole Wheat Bread Garlic Naan Bread Wholemeal Pita Pockets Cassava Pasta Sliced Bread Corn Tortilla Thomas' Whole Wheat Bagel Pumpernickel Bagel Chipotle Flour Tortilla French Bread Tapioca Flour Italian Bread Slice White Bread Wheat Bread Slice 1 Slice Wheat Bread Hawaiian Dinner Rolls Sliced White Bread Slice Of Bread Jasmine Rice Cooked 1 Cup Cooked Jasmine Rice Small Flour Tortilla Small Tortilla Slice Of Jewish Challa Bread Chickpea Flour Half a Bagel Pitta Bread Cinnamon Bun Roti (Indian Flatbread)Panera Bread Baguette Large Flour Tortilla Dinner Roll Pillsbury Toaster Strudel Einstein Bros Plain Bagel Texas Toast La Banderita Counter Tortillas Oatmeal 1 Cup Cup Of Oatmeal Quaker Oat Bran Cereal Spinach Tortilla Einstein Bros Plain Bagel Panera Plain Bagel Plain Bagel White Toast Ciabatta Roll Sesame Seed Bagel Flour Tortilla 6 Inch Pita Kaiser Bun Kaiser Roll Plain Bagel Cinnamon Roll Everything Bagel Einstein Bros Plain Bagel Panera Bread French Baguette Einstein Bros. Plain Bagel Thomas' Blueberry Bagel Ozery Bakery 100 One Bun Aldi Brioche Buns Ramen Noodle Without Seasoning Cinnamon Raisin Bagel Big Texas Cinnamon Roll Cup Noodles Pillsbury Grands Cinnamon Roll Homemade Biscuit Tortilla Wrap Wheatable Biscuits Hawaiian Bread Whole Wheat Toast Cooked Oatmeal Rice Wrappers Broadway Bean And Bagel Oatmeal Starbucks Ramen Noodle Rolled Oats (Dry)Oats (Rolled, Dry)Oatmeal (1/2 Cup Dry Rolled Oats)Chipotle Tortilla Chips Waffle House Waffle Crunchy Corn Bran Cereal Hawaiian Roll Quaker Oats Corn Bran Cereal Pho Noodle Soup Chicken Noodle Soup Oat Flour Steel Cut Oatmeal Chipotle Mexican Grill Brown Rice Cup Pasta Denny'S Biscuits And Gravy Corn Tortilla Chips 1 Cup Cooked Oatmeal Whole Foods Tortilla Chips Cauliflower Tortilla Chips Cornbread Angel Hair Pasta Tortilla Soup Buckwheat Noodles Ramen Noodles Maruchan Piki Bread Whole Wheat Spaghetti Shorti Roll Pasta Alfredo Fettuccine Alfredo Pasta Shredded Wheat Cereal Soba Noodles Trader Joe'S Multigrain Bread Sweet Potoato Noodles Wild Rice Slice Of Whole Wheat Toast 1 Slice Whole Wheat Toast Post Grape-Nuts Cereal Post Grape-Nuts Cereal Post Grape-Nuts Cereal Banana Nut Bread Wheat Toast Rye Toast Wheat Pasta Oatmeal Maple And Brown Risotto Dishes Spaghetti Noodles Bowl Of Pasta Zoom Cereal Rice Paper Brown Rice Life Cereal Life Cereal Toast Rice Krispy Treat Rice Crispy Square Yellow Rice 1 Cup All Purpose Flour All-Purpose White Flour (1 Cup)All-Purpose White Flour (1/2 Cup)Grits Rice Crispy Treat Rice Cooked Tortilla Chip Manicotti Pasta Rolled Oats Rice Vermicelli Flour Tortilla 10-inch Calrose Rice All-Purpose Flour 2 Slices Bread Hominy Grits White Flour 1 Cup White Rice Cup Of White Rice General Mills Cocoa Puffs Cereal White Rice (Raw)1 Cup Dry White Rice 1 Cup Uncooked White Rice Jasmine Rice Kellogg's Frosted Flakes Cereal Rice Basmati Rice Buffalo Chicken Rollers 711 Flour Cellophane Noodles Glass Noodles Rice Crispy Cereal Rice Crispy Cup Of Rice Rice Paper Wrapper Tootsie Roll Pop Tootsie Roll Small Tootsie Roll Mentos Mints Roll Tootsie Roll Mini Rice Chex Cereal

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Frequently asked questions

Which breads and grains have the lowest carbs?: The lowest-carb breads and grains here are kelp noodles (0.9g net carbs), cauliflower rice (cooked) (3g net carbs), large tortilla (5g net carbs), all per 100 grams.
Which breads and grains are keto-friendly?: 5 of these breads and grains are keto-friendly: kelp noodles, cauliflower rice (cooked), spaghetti squash, kfc biscuit, rissoto.
How are net carbs calculated?: Net carbs = total carbs − fiber − sugar alcohols. CarbMeNot computes net carbs from USDA and Open Food Facts data so you can track the carbs your body actually digests.

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