Net Carb Keto Calculator for Ketosis

What’s a net carb? When you’re new to a ketogenic diet, understanding how to calculate net carbs is key for getting into ketosis. “Net carb” is short for the number of net carbohydrates left after dietary fiber and sugar alcohols are subtracted.

Net Carb Calculator

Net carb counts for the keto diet inside DIRTY LAZY KETO by Stephanie Laska

Subtract Fiber to Calculate Net Carb

Fiber is not digested by the body and is removed as waste. There are two types of fiber, soluble and insoluble. Besides weight loss, what are the benefits of fiber?

  • Lowers cholesterol
  • Decreases risk of heart disease
  • Helps prevent spikes in blood sugar
  • Supports a healthy gut
  • Keeps bowel movements regular
  • Gives you that “full” feeling

Fiber & Net Carb Count

You might be wondering about how low carb fruits and keto vegetables are factored in, not to mention how to calculate net carbs for delicious keto desserts. Let’s review net carbohydrates in detail and discuss fiber, natural sugars, and sugar alcohols like sucralose, monkfruit, stevia, and related sugar substitutes like allulose.

Fiber is Our Friend

Soluble fiber absorbs water. When you eat foods high in soluble fiber it turns to mush inside your body. Soluble fiber absorbs water quickly and helps to soften stool while adding bulk. Insoluble fiber does NOT absorb water. Insoluble fiber moves through the intestine mostly intact, adding bulk to the stool. 

Net Carb is King - How to Lose Weight with DIRTY LAZY KETO. The extra easy keto way to lose weight!

What are DIRTY, LAZY, KETO friendly foods (low carb fruit, keto veggies, nuts) * that are high in either soluble or insoluble fiber?

  • Blackberries (1/2 cup): 3.1 g soluble fiber
  • Blueberries (1 cup): 1.7 g soluble fiber, 2.5 g insoluble fiber
  • Raspberries (1/2 cup): 2.3 g insoluble fiber
  • Strawberries (1 cup): 1.8 g soluble fiber, 2.6 g insoluble fiber
  • Raw Almonds (1 oz): 3.5 g insoluble fiber
  • Flaxseeds (2 Tbsp): 2.7 g soluble fiber, 2.1 g insoluble fiber
  • Peanuts, Dry roasted (1 oz): 1.1 g soluble fiber, 1.2 g insoluble fiber
  • Sunflower seeds (1/4 cup): 1.1 g soluble fiber, 1.9 g insoluble fiber


  • Walnuts (1 oz.): 2.5 g insoluble fiber
  • Artichoke, cooked (1 medium): 4.7 g soluble fiber, 1.8 g insoluble fiber
  • Asparagus, cooked (1/2 cup): 1.7 g soluble fiber, 1.1 g insoluble fiber
  • Broccoli, raw (1/2 cup): 1.3 g soluble fiber, 1.4 g insoluble fiber
  • Brussel Sprouts, cooked (1 cup): 1.7 g soluble fiber, 1.9 g insoluble fiber
  • Kale, cooked (1 cup): 2.1 g soluble fiber, 5.1 g insoluble fiber
  • Soybeans edamame (1/2 cup): 2.7 g soluble fiber, 2.2 g insoluble fiber
  • Zucchini, cooked (1/2 cup): 1.4 g soluble fiber, 1.2 g insoluble fiber

Sugar Alcohol & Net Carb

Sugar Alcohols inside low carb desserts act like fiber as they aren’t fully digested by the body. While some are found naturally inside keto fruits or low carb vegetables, others are artificially created in a lab. Some contain calories, others don’t. One thing they all have in common, though, is that they TASTE SWEET! Score one for #dirtyketo.

Sugar Alcohols

  • Xylitol
  • Erythritol
  • Sorbitol
  • Maltitol

Using sugar alcohols or products like allulose is a personal decision. This topic evokes VERY STRONG opinions in the keto community! DIRTY, LAZY, KETO supports you making your OWN choice, without judgment or criticism. There is no keto police here in DIRTY, LAZY, KETO-land!

Ketosis, Keto Recipes, Ketogenic Diet Tips from DIRTY, LAZY, KETO by Stephanie Laska

As seen on NBC’s TODAY show, DIRTY, LAZY, KETO has helped people from all over the world lose weight on an easier form of the ketogenic diet. (It’s more fun, too!). The DIRTY, LAZY, KETO books have received more than 10,000 positive reviews on Amazon/Goodreads. Readers agree – DIRTY, LAZY, KETO works!

Ketosis meals with DIRTY LAZY KETO by Stephanie Laska

Click here to add the full collection to your Amazon shopping cart.

Ketosis Recipes & Resources

Extra Easy Keto: 7 Days to Ketogenic Weight Loss on a Low Carb Diet (St. Martin’s, 2023)

DIRTY, LAZY, KETO (Revised and Expanded): Get Started Losing Weight While Breaking the Rules (St. Martin’s, 2020)

The DIRTY, LAZY, KETO 5-Ingredient Cookbook: 100 Easy-Peasy Recipes Low in Carbs, Big on Flavor (Simon & Schuster, 2021)

The DIRTY, LAZY, KETO No Time to Cook Cookbook: 100 Easy Recipes Ready in Under 30 Minutes (Simon & Schuster, 2021)


The DIRTY, LAZY, KETO Dirt Cheap Cookbook: 100 Easy Recipes to Save Money & Time! (Simon & Schuster, 2020)

The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! (Simon & Schuster, 2020)

Keto Diet Restaurant Guide: Eat Healthy & Stay in Ketosis, Dining Out on a Low Carb Diet (2018) *Available Exclusively on Amazon

DIRTY, LAZY, KETO Fast Food Guide: 10 Carbs or Less (2018) *Available Exclusively on Amazon

DIRTY LAZY KETO Stephanie Laska Ketosis Recipes for a Ketogenic Diet

At no cost to you, as an Amazon Associate, I earn from qualifying purchases.

Related Net Carb Posts:

Not all net carbs are created equal as you’ll see. A net carb calculator is needed! By using my Net Carb Calculator example, you can get quickly yourself into ketosis (keto weight loss mode) and start losing weight on a low carb or ketogenic diet.

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Keto Support Group? Stephanie also leads a small group, premium keto support group on Facebook – for women only. 





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