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 2 of 6 · 324 foods

White Rice (Cooked, 1/2 Cup)

White Rice (Cooked, 1/2 Cup)

23.7g net carbs · 111 cal

Half Cup Cooked Rice

Half Cup Cooked Rice

23.9g net carbs · 111 cal

Flour Tortilla

24g net carbs · 150 cal

Sourdough Bread Slice

Sourdough Bread Slice

24g net carbs · 130 cal

Drunken Noodles

Drunken Noodles

24g net carbs · 160 cal

Longhorn Bread

24.1g net carbs · 103 cal

Pasta

24.9g net carbs · 131 cal

Potato Bread

25g net carbs · 130 cal

Bagel Bites

25.3g net carbs · 187 cal

Whole Grain Pasta (Cooked)

Whole Grain Pasta (Cooked)

25.7g net carbs · 148 cal

Chicken Fried Rice

Chicken Fried Rice

26.7g net carbs · 173 cal

Whole Wheat Pasta

Whole Wheat Pasta

26.9g net carbs · 159 cal

Crystal Noodles

Crystal Noodles

27.3g net carbs · 112 cal

Spring Roll

27.4g net carbs · 257 cal

Ramen Noodles No Seasoning

Ramen Noodles No Seasoning

27.4g net carbs · 180 cal

White Rice

27.8g net carbs · 130 cal

Glass Noodles (Cellophane Noodles)

Glass Noodles (Cellophane Noodles)

27.9g net carbs · 114 cal

Roll

28g net carbs · 140 cal

Cooked White Rice (1 cup)

Cooked White Rice (1 cup)

28g net carbs · 130 cal

½ Cup Cooked White Rice

½ Cup Cooked White Rice

28g net carbs · 130 cal

1 Cup Boiled White Rice

1 Cup Boiled White Rice

28g net carbs · 130 cal

1 Cup Boiled White Rice

1 Cup Boiled White Rice

28g net carbs · 130 cal

1 Cup Cooked White Rice

1 Cup Cooked White Rice

28.2g net carbs · 130 cal

Cooked White Rice (1 Cup)

Cooked White Rice (1 Cup)

28.2g net carbs · 130 cal

White Rice (Cooked)

White Rice (Cooked)

28.3g net carbs · 130 cal

White Rice Cooked (1/2 Cup)

White Rice Cooked (1/2 Cup)

28.3g net carbs · 130 cal

Boiled White Rice

Boiled White Rice

28.3g net carbs · 130 cal

2 Cups Cooked White Rice

2 Cups Cooked White Rice

28.3g net carbs · 130 cal

300g Cooked White Rice

300g Cooked White Rice

28.4g net carbs · 130 cal

Spaghettini Pasta

Spaghettini Pasta

28.9g net carbs · 157 cal

Spanish Rice

30g net carbs · 185 cal

Mexican Rice

30g net carbs · 185 cal

Buffalo Chicken Roller 7 11

Buffalo Chicken Roller 7 11

30.8g net carbs · 277 cal

French Toast

31g net carbs · 213 cal

Sticky Rice

31g net carbs · 190 cal

Tortilla Chips & Fresh Salsa

Tortilla Chips & Fresh Salsa

31.9g net carbs · 259 cal

Slice Whole Wheat Bread

Slice Whole Wheat Bread

32.2g net carbs · 214 cal

Fried Rice

32.5g net carbs · 174 cal

Waffle

32.9g net carbs · 291 cal

Steamed Rice

33g net carbs · 151 cal

Buckwheat Soba Noodles

Buckwheat Soba Noodles

33g net carbs · 180 cal

1 Cup Steamed Rice

1 Cup Steamed Rice

33.8g net carbs · 162 cal

Nutrients In Fried Rice

Nutrients In Fried Rice

33.9g net carbs · 162 cal

2 Slices Wholemeal Toast

2 Slices Wholemeal Toast

34g net carbs · 255 cal

Flatbread

34g net carbs · 249 cal

Bob Evans Brioche French Toast

Bob Evans Brioche French Toast

34.7g net carbs · 208 cal

White Bread

34.7g net carbs · 238 cal

Brioche Bun

34.8g net carbs · 427 cal

Afghanistan Rice

Afghanistan Rice

35g net carbs · 160 cal

Whole Wheat Bread

Whole Wheat Bread

35.5g net carbs · 208 cal

Nutrients In Multigrain Bread

Nutrients In Multigrain Bread

35.5g net carbs · 245 cal

Wheaten Bread

35.7g net carbs · 228 cal

Whole Grain Bread

Whole Grain Bread

35.9g net carbs · 265 cal

Multigrain Bread

Multigrain Bread

35.9g net carbs · 265 cal

Whole Wheat Tortilla

Whole Wheat Tortilla

36.1g net carbs · 310 cal

Sprouted Bread

36.1g net carbs · 250 cal

Ezekiel Burger Buns

Ezekiel Burger Buns

36.8g net carbs · 224 cal

Rye Bread Slice

Rye Bread Slice

37.2g net carbs · 224 cal

Dave's Killer Bread 21 Whole Grains and Seeds

Dave's Killer Bread 21 Whole Grains and Seeds

37.8g net carbs · 244 cal

Steam Rice

37.9g net carbs · 165 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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