Carbs in French Toast: The Quick Answer
French Toast contains 30.3g of net carbs per 100g, calculated by subtracting 0.8g of dietary fiber from 31.1g of total carbohydrates. With 229 calories, 8.4g protein, and 8.3g fat per 100g, it is classified as High Carbs for carbohydrate content.
Net carbs — not total carbs — are what matter for keto and low-carb diets. Only net carbs raise blood sugar and affect insulin, which is why tracking them accurately is key to staying in ketosis. Use our Keto Macro Calculator to find your daily net carb limit based on your body and goals.
Is French Toast Keto Friendly?
French Toast is high in carbs with 30.3g net carbs per 100g. It is generally not suitable for strict keto (under 20g net carbs/day) but may fit into a broader low-carb diet depending on portion size and your daily limit.
Best Low-Carb Swaps for French Toast
French Toast is high in carbs. If you're eating low-carb or keto, these swaps deliver the same satisfaction with a fraction of the net carbs.
| Instead of | Try this | Why it helps |
|---|---|---|
| French toast (~30g net carbs per slice) | Keto French toast (almond flour bread + egg + cream dip) | Same golden crust and eggy center — ~4g net carbs |
| French toast with maple syrup | Cloud bread French toast with sugar-free syrup | Syrup flavor without the carb spike |
| French toast casserole | Low-carb bread pudding with almond flour bread and cream | Rich, custardy, ~5g net carbs per serving |
How Net Carbs Are Calculated
Net carbs are calculated by subtracting dietary fiber (and sugar alcohols, if present) from total carbohydrates: Net Carbs = Total Carbs − Fiber. For French Toast: 31.1g − 0.8g = 30.3g net carbs per 100g.
Dietary fiber is subtracted because it passes through the digestive system without being absorbed as glucose. It does not raise blood sugar or trigger an insulin response, making it irrelevant for carb counting on keto and low-carb diets.