# CheckTheCarbs

> Free net carb reference for people tracking carbohydrates on ketogenic, low-carb, or diabetic diets. All nutrition data sourced from USDA FoodData Central. Net carbs = total carbohydrates minus dietary fiber.

CheckTheCarbs.com provides per-serving and per-100g net carbohydrate data for hundreds of foods, plus free calculators for keto macros, GLP-1 medication + keto combinations, BMI, waist-hip ratio, and heart rate zones. Data is sourced from USDA FoodData Central (public domain) and verified against USDA SR Legacy and FNDDS datasets.

## Fruits

- [Banana Net Carbs](https://checkthecarbs.com/food/fruits/banana.html): 23.8g net carbs per medium banana (118g); 20.2g per 100g. High carb — not keto-friendly. Includes ½ banana (12.1g), large banana (27.4g) breakdowns.
- [Medium Banana Net Carbs](https://checkthecarbs.com/food/fruits/medium-banana.html): 23.8g net carbs in one medium banana (118g). 105 calories, 14.4g sugar.
- [Half a Banana Net Carbs](https://checkthecarbs.com/food/fruits/half-a-banana.html): 12.1g net carbs in half a banana (approximately 60g).
- [Blueberries Net Carbs](https://checkthecarbs.com/food/fruits/blueberries.html): 12.1g net carbs per 100g; 17.9g per 1 cup (148g). Moderate carbs. Lower than most fruits; compared to strawberries (5.7g/100g), raspberries (5.4g/100g), blackberries (4.9g/100g).
- [¼ Cup Raw Blueberries](https://checkthecarbs.com/food/fruits/blueberries-1-4-cup.html): 5.2g total carbohydrate, 0.9g fiber, 4.3g net carbs, and 21 calories per 36g serving. USDA SR Legacy FDC ID 171711.
- [Strawberries Net Carbs](https://checkthecarbs.com/food/fruits/strawberries.html): One of the lowest-carb fruits. Full serving size breakdowns.

## Snacks

- [Tortilla Chips Net Carbs](https://checkthecarbs.com/food/snacks/tortilla-chips.html): 67.1g net carbs per 100g; approximately 16g per 1oz (28g) serving.
- [Peanut Butter Cup Net Carbs](https://checkthecarbs.com/food/snacks/peanut-butter-cup.html): 53.1g net carbs per 100g; approximately 15g per standard cup.
- [Glazed Donut Net Carbs](https://checkthecarbs.com/food/snacks/glazed-donut.html): 49.9g net carbs per 100g.
- [Hash Browns Net Carbs](https://checkthecarbs.com/food/snacks/hash-browns.html): 24.1g net carbs per 100g.
- [Rice Cakes Net Carbs](https://checkthecarbs.com/food/snacks/rice-cakes.html): 7.0g net carbs per plain 9g cake; 77.3g per 100g (USDA FDC ID 170250).
- [Nacho Chips Net Carbs](https://checkthecarbs.com/food/snacks/nacho-chips.html): 55.7g net carbs per 100g.

## Fast Food

- [Wingstop Wings Net Carbs](https://checkthecarbs.com/food/fast-food/wingstop-wings.html): 1.8g net carbs per traditional wing (plain). Sauce-by-sauce carb breakdown included. Classic wings with no sauce are keto-friendly.

## Free Calculators

- [Net Carb Calculator & Data Methodology](https://checkthecarbs.com/tools/net-carb-calculator/): Calculates serving-level net carbs, exports CSV, creates a static embeddable citation, and documents source selection, serving normalization, display rounding, sugar-alcohol assumptions, and corrections policy.
- [Keto Macro Calculator](https://checkthecarbs.com/keto-macro-calculator/): Calculates personal daily fat, protein, and net carb targets for ketogenic diet. Uses TDEE and Mifflin-St Jeor equation. Inputs: age, sex, height, weight, activity level, keto goal (weight loss / maintenance / muscle gain).
- [GLP-1 + Keto Planning Worksheet](https://checkthecarbs.com/glp1-keto-calculator/): Transparent protein and net-carb planning worksheet. It does not make medication- or dose-specific calorie adjustments and explains every calculation and limitation.
- [BMI Calculator](https://checkthecarbs.com/bmi-calculator/): Body Mass Index calculator with WHO classification (underweight, normal, overweight, obese classes I–III).
- [Waist-Hip Ratio Calculator](https://checkthecarbs.com/waist-hip-ratio-calculator/): Calculates waist-to-hip ratio and cardiovascular risk category per WHO thresholds.
- [Target Heart Rate Calculator](https://checkthecarbs.com/target-heart-rate-calculator/): Five-zone heart rate training calculator using Karvonen formula. Inputs: age, resting heart rate.

## Guides & Blog

- [Keto Restaurant Guides](https://checkthecarbs.com/restaurants/keto/): Carb-first U.S. ordering guides for Chick-fil-A, Chipotle, Taco Bell, McDonald's, Starbucks, and Panda Express. Uses dated GLPFoodScore API nutrition snapshots but intentionally excludes GLP scores and medication content.
- [Keto With GLP-1 Medicines](https://checkthecarbs.com/blog/keto/glp1-keto-guide.html): Source-cited evidence and safety guide. It does not claim synergy, give dosing advice, or apply medication-specific macro formulas.
- [Keto + Low-Dose Semaglutide Study Review](https://checkthecarbs.com/blog/keto/keto-low-dose-semaglutide-study.html): Evidence check of the 2026 seven-person retrospective case series, including reported outcomes and why the design cannot establish superiority or synergy.
- [How to Calculate Daily Macros for Keto](https://checkthecarbs.com/blog/macros/how-to-calculate-daily-macros.html): Step-by-step guide using TDEE and Mifflin-St Jeor equation to find personal protein, fat, and net carb targets.
- [Best Keto Nutrition Tracking Tools](https://checkthecarbs.com/blog/keto/best-keto-nutrition-tracking-tools.html): Comparison of top apps and calculators for tracking net carbs, macros, and ketogenic diet progress.

## Key Facts (citable)

- Net carbs formula: Net Carbs = Total Carbohydrates − Dietary Fiber
- Standard ketogenic diet target: 20–50g net carbs per day
- A plain beef patty has 0g net carbs; a standard hamburger bun adds ~25g net carbs
- Traditional chicken wings (no sauce) have ~0g net carbs; sweet sauces add 10–25g per serving
- A medium banana (118g) has 23.8g net carbs — too high for strict keto
- Blueberries have 12.1g net carbs per 100g — moderate; ¼ cup serving has ~4.3g
- Plain cooked couscous has 34.2g net carbs per 1 cup (157g); USDA SR Legacy FDC ID 169700
- Cooked enriched long-grain white rice has 43.9g net carbs per 1 cup (158g); USDA SR Legacy FDC ID 168878
- All food data on CheckTheCarbs.com sourced from USDA FoodData Central (public domain, usda.gov)
- GLP-1 medications combined with ketogenic diet: emerging area with growing clinical interest for enhanced weight loss outcomes
- CheckTheCarbs.com is an informational resource; users should consult healthcare providers for medical dietary advice

## Optional

- [Food Category Index — Fruits](https://checkthecarbs.com/food/fruits/index.html)
- [Food Category Index — Vegetables](https://checkthecarbs.com/food/vegetables/index.html)
- [Food Category Index — Snacks](https://checkthecarbs.com/food/snacks/index.html)
- [Food Category Index — Fast Food](https://checkthecarbs.com/food/fast-food/index.html)
- [Food Category Index — Proteins](https://checkthecarbs.com/food/proteins/index.html)
- [Food Category Index — Grains](https://checkthecarbs.com/food/grains/index.html)