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.

Carbs in Bread & Grains

Among 319 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 September 8, 2026 · Compiled by the CarbMeNot Team

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	—
1 Cup Cooked 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	—
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 6 of 6 · 319 foods

1 Cup Dry White Rice

78.7g net carbs · 365 cal

1 Cup Uncooked White Rice

78.9g net carbs · 365 cal

Jasmine Rice

79.6g net carbs · 347 cal

Kellogg's Frosted Flakes Cereal

81.1g net carbs · 351 cal

Rice

82.6g net carbs · 416 cal

Basmati Rice

83.3g net carbs · 378 cal

Buffalo Chicken Rollers 711

84.6g net carbs · 385 cal

Flour

84.8g net carbs · 357 cal

Cellophane Noodles

85.6g net carbs · 351 cal

Glass Noodles

86g net carbs · 350 cal

Rice Crispy Cereal

86g net carbs · 346 cal

Rice Crispy

86g net carbs · 346 cal

Rice Paper Wrapper

87.5g net carbs · 375 cal

Tootsie Roll Pop

87.6g net carbs · 387 cal

Tootsie Roll

87.6g net carbs · 387 cal

Small Tootsie Roll

88.2g net carbs · 353 cal

Mentos Mints Roll

92g net carbs · 392 cal

Tootsie Roll Mini

93.3g net carbs · 400 cal

Rice Chex Cereal

100g net carbs · 433 cal

Browse all 319 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 1 Cup Cooked Oatmeal Wholemeal Pasta Balance Tortillas Pasta Fagioli Risotto Pasta Tomato Sauce Birds Eye Vegetable Pasta 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 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 1 Cup Cooked White Rice 1 Cup Cooked Jasmine Rice Cooked White Rice (1 cup)½ Cup Cooked White Rice 2 Cups Cooked White Rice Glass Noodles (Cellophane Noodles)Roll 1 Cup Boiled White Rice 1 Cup Boiled White Rice 1 Cup Cooked White Rice Cooked White Rice (1 Cup)White Rice (Cooked)Boiled 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 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 2 Slices White Bread 2 Slices White Bread Jasmine Rice Cooked 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 ½ Cup Rolled Oats (Dry)½ Cup Dry Rolled Oats (Oatmeal)Rice Wrappers Broadway Bean And Bagel Oatmeal Starbucks Ramen Noodle Oats (Rolled, Dry)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 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)½ Cup All-Purpose Flour Grits Rice Crispy Treat Rice Cooked Tortilla Chip Manicotti Pasta Rolled Oats Rice Vermicelli Flour Tortilla 10-inch Calrose Rice All-Purpose Flour Hominy Grits White Flour 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 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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