Carbs in Two Cups
Keto-friendlyHow many carbs are in two cups?
Two Cups has 4.5g net carbs per 100g — 4.5g total carbs minus 0g fiber — plus 3.4g protein, 1.5g fat, and 45 calories. With this carb count, two cups fits a keto or low-carb diet (usually 20–50g net carbs per day) in normal portions. Values are per per 100 g, sourced from Open Food Facts; net carbs are computed by CarbMeNot.
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Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is two cups keto-friendly?
Yes, two cups can fit a keto diet in moderate portions. It has 4.5g net carbs per 100g (4.5g total carbs − 0g fiber). On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other foods and meals.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 4.5g | 4.5g | 3.4g | 45 |
| 1 oz (28 g) | 1.3g | 1.3g | 1g | 13 |
How many calories are in two cups?
Two Cups has 45 calories per 100g. That's alongside 3.4g protein, 1.5g fat, and 4.5g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 45 |
| Total carbs | 4.5g |
| Net carbs | 4.5g |
| Fiber | 0g |
| Sugar | 4.5g |
| Sugar alcohols | 0g |
| Protein | 3.4g |
| Fat | 1.5g |
| Sodium | 44mg |
| Potassium | 0mg |
Source: Open Food Facts (NordseeMilch eG). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in two cups?
- Two Cups has 4.5g of total carbs and 4.5g of net carbs per 100 grams.
- How many net carbs are in two cups?
- Two Cups has 4.5g of net carbs per 100 grams (total carbs 4.5g minus 0g fiber).
- Is two cups keto-friendly?
- Yes, two cups can fit a keto diet in moderate portions. It has 4.5g net carbs per 100g (4.5g total carbs − 0g fiber). On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other foods and meals.
- How many calories are in two cups?
- Two Cups has 45 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.