Which Grain Has Less Carbohydrates? Your Guide to Low-Carb Options

December 2, 2025 •

4 min read

According to Healthline, several grains are low in net carbohydrates due to their high fiber content. For those monitoring their carb intake, knowing which grain has less carbohydrates is essential for making informed dietary choices without sacrificing flavor or nutrition.

Quick Summary

This guide provides a comprehensive comparison of popular grains to identify the lowest-carb options available. It highlights the nutritional benefits of high-fiber grains and offers practical advice for incorporating them into a healthy diet, detailing key nutrients and net carb counts.

Key Points

Bulgur is the lowest net carb grain: It offers a high fiber content, resulting in the lowest net carb count per serving among common grains.
Wild rice and quinoa are excellent choices: Both offer fewer carbs than traditional rice, with quinoa providing complete protein and wild rice delivering powerful antioxidants.
Net carbs matter most for low-carb diets: To calculate net carbs, subtract the dietary fiber from the total carbohydrates, as fiber is not absorbed by the body.
Choose steel-cut or rolled oats over instant: These less-processed varieties have more fiber and a lower glycemic impact than instant oatmeal.
Portion control is key: Even lower-carb grains must be consumed in moderation and measured carefully to stay within daily carb limits.
Faux grains can replace carbs entirely: For very low-carb diets, cauliflower rice and zucchini noodles are effective, low-calorie substitutions.
High-fiber grains support weight loss: The fiber in low-carb grains promotes satiety, reducing overall food intake.
Incorporate variety for balanced nutrition: Rotate different low-carb grains to take advantage of their unique nutrient profiles and flavors.

Understanding Net Carbs in Grains

When evaluating a grain's carbohydrate content, the concept of "net carbs" is crucial. Net carbs are the total carbohydrates minus the dietary fiber, representing the portion of carbohydrates that your body can digest and use for energy. Since fiber is a type of carbohydrate that the body cannot break down, a grain that is high in fiber will have a lower net carb count than a low-fiber option, even if their total carb counts are similar. Focusing on net carbs helps those on a carb-restricted diet, such as keto, to make better choices.

The Importance of High-Fiber Grains

High-fiber whole grains are beneficial for several reasons, particularly for individuals managing weight or blood sugar levels. Fiber adds bulk to food, helping you feel fuller for longer and discouraging overeating. It also slows down the absorption of sugar into the bloodstream, which helps prevent sharp blood sugar spikes. Choosing high-fiber, low-net-carb grains helps you maintain stable energy levels and promotes digestive health.

Comparison of Low-Carb Grains

To help you decide which grain is best for your low-carb diet, here is a comparison based on approximate net carb counts per cooked cup. Net carbs are calculated by subtracting fiber from total carbohydrates.


Grain	Cooked Serving	Net Carbs (g)	Total Carbs (g)	Fiber (g)	Protein (g)	Key Nutrients
Bulgur	1 cup (182g)	26	34.2	8.2	5.6	Manganese, Iron, Magnesium, B vitamins
Wild Rice	1 cup (164g)	32	35	3	6.5	Antioxidants, Zinc, Vitamin B6, Folate
Quinoa	1 cup (185g)	34	39	5	8	Antioxidants, Manganese, Magnesium, Complete Protein
Millet	1 cup (174g)	39	41.2	2.2	6.1	Phosphorus, Calcium, Magnesium, Folate
Oats	1 cup (cooked)	23	27	4	5	Beta-glucan fiber, Manganese, Magnesium
Couscous	1 cup (157g)	35	37	2	6	Selenium, Manganese, Copper, Thiamine
Barley (Hulled)	1 cup (170g)	41.5	48	6.5	3.5	Fiber (Beta-glucan), Selenium, Magnesium
Spelt	1 cup (194g)	43.5	51	7.5	10.7	Niacin, Magnesium, Zinc, Manganese

Lowest-Carb Grains and How to Use Them

Beyond the popular low-carb options, a few stand out for their exceptionally low net carb count or versatility in a carb-restricted diet.

Bulgur: The Lowest in Net Carbs

Bulgur stands out as the grain with the lowest number of net carbs per cooked cup, thanks to its high fiber content. Made from cracked wheat berries, it's pre-cooked and dried, making it quick and easy to prepare. You can use bulgur as a base for salads like tabbouleh, as a substitute for rice, or incorporate it into soups.

Oats: A High-Fiber Breakfast Staple

Specifically, steel-cut or old-fashioned oats are excellent for a low-carb breakfast. A cooked cup provides a decent amount of fiber and beta-glucan, a soluble fiber linked to lower cholesterol. Avoid highly processed instant oats, which have less fiber and a higher glycemic impact. Savory oatmeal preparations can also be a great, filling option.

Quinoa: The Complete Protein Pseudograin

Although technically a seed, quinoa is often treated as a grain and is a fantastic low-carb choice. It's one of the few plant-based sources of complete protein, containing all nine essential amino acids. Quinoa works well in salads, as a side dish, or in grain bowls. It's naturally gluten-free and packed with antioxidants.

Wild Rice: A Nutty and Flavorful Option

Wild rice, from grasses, is lower in carbs than both white and brown rice. It has a distinctive nutty flavor and is rich in antioxidants, zinc, and B vitamins. It can be a hearty side dish or added to soups and casseroles for a boost of nutrients and texture.

How to Incorporate Low-Carb Grains into Your Diet

Swap and Substitute: Use bulgur or quinoa in place of high-carb rice or couscous in your favorite recipes.
Control Portions: Even low-carb grains can add up. Measure your servings carefully to ensure they fit within your daily carb budget.
Embrace Faux Grains: For a truly minimal carb count, consider alternatives. Cauliflower rice and zucchini noodles provide a similar texture with significantly fewer carbs.
Enhance Breakfast: Start your day with a bowl of steel-cut oats, adding low-carb toppings like nuts, seeds, and berries for extra fiber and flavor.

Conclusion

Choosing which grain has less carbohydrates involves understanding net carbs and prioritizing high-fiber options. While no grain is entirely carb-free, bulgur, oats, quinoa, and wild rice offer excellent choices for those following a carb-restricted diet. By focusing on these nutritionally dense, higher-fiber grains and practicing portion control, you can continue to enjoy the benefits of whole grains while managing your carbohydrate intake effectively. Always consider your personal dietary needs and consult a professional for a personalized plan, but these options provide a solid starting point for making healthier choices. For more detailed information on fiber-rich grains, consult the Dietary Guidelines for Americans.

Note: Net carbs are an estimate. Exact nutritional values can vary slightly depending on the specific product and preparation method. Always read product labels for the most accurate information.

A Sample Low-Carb Grain Meal Plan

Breakfast: Steel-cut oatmeal topped with berries and a sprinkle of nuts.
Lunch: Tabbouleh salad made with bulgur, fresh parsley, and tomatoes.
Dinner: Baked salmon served with a side of wild rice and roasted vegetables.
Snack: Air-popped popcorn, lightly seasoned with salt and spices.

This meal plan demonstrates how these grains can be incorporated throughout the day in varied and delicious ways.

Potential Health Benefits of Low-Carb Grains

Improved Blood Sugar Control: The high fiber in grains like oats and bulgur slows sugar absorption, helping to manage blood sugar levels.
Weight Management: High-fiber grains promote a feeling of fullness, which can reduce overall calorie intake and support weight loss.
Heart Health: Whole grains have been linked to a reduced risk of cardiovascular disease and may help lower 'bad' LDL cholesterol.
Digestive Health: The fiber content supports a healthy digestive system and helps prevent constipation.
Increased Nutrient Intake: Many low-carb whole grains are rich in essential vitamins and minerals like magnesium, iron, and B vitamins.

Frequently Asked Questions

Bulgur is generally considered the lowest net carbohydrate grain due to its high fiber content. A cooked cup contains approximately 26 grams of net carbs.

Grains are generally very limited on a strict ketogenic diet because even low-carb grains can quickly consume a significant portion of the daily carb allowance. Some keto dieters use very small portions of the lowest-carb grains, like bulgur or popcorn, while many opt for faux grains like cauliflower rice.

While not as low as bulgur, quinoa is a relatively low-carb pseudograin. A cooked cup has around 34 grams of net carbs, but it is also a complete protein source, making it a highly nutritious choice.

To calculate the net carbs, subtract the total grams of fiber from the total grams of carbohydrates. This gives you an estimate of the carbohydrates that your body will actually digest.

Wild rice is an excellent lower-carb alternative to white or brown rice. For an even lower-carb option, many people use cauliflower rice, which is made from pulsed cauliflower florets.

Yes, but it depends on the severity of the diet. Steel-cut or rolled oats are a better choice than instant oats due to their higher fiber content. A cooked cup contains about 23 grams of net carbs, so careful portioning is required.

Yes, several options exist. Quinoa is a naturally gluten-free pseudograin that is a good low-carb choice. Other gluten-free grains like millet and buckwheat are also available but vary in their carb counts.