Let’s Talk about Net Carbs…

6 min read

There is a lot of confusion surrounding net carbs and how to calculate them, so here we will break down each of the elements and their importance! 

. The general calculation in the UK & EU is as follows: total carbs - polyols = net carbs.
If you are in the US (or have an American labelled product) the calculation is: total carbs - polyols - fibres = net carbs.

We will explain US labelling in a separate  article but here we will breakdown the Net Carb calculation from a European perspective.

Total Carbs: the total carbs include all the different types of carbs in food, for example including starches and sugars.


Generally, polyols are sugar alcohols that are non-calorific and have no impact on your body, for example erythritol.

 Erythritol is a sugar alcohol that has a glycemic index of zero- which means it has no effect on blood glucose level. However, there are calorific polyols out there that should NOT be taken off the total carbs, including: maltitol, sorbitol and xylitol!

For example, Maltitol has a glycemic index of around 50, which is close to that of sugar (GI = 60)- so should not be taken off the carb count. 

Net Carbs

We are then left with the Net Carbs- the carbohydrates in your food that actually have an impact on your body. 

Therefore, the net carbs of our products…

 Total CarbsPolyolsNet Carbs
Dark Cocoa Orange5.6g2.6g3.0g
Pecan, Hazelnut, Cocoa6.0g3.5g2.5g
Vanilla, Coconut6.7g3.5g3.2g
Hazelnut Crunch9.9g6.6g3.3g
Peanut Butter10.0g6.6g3.4g

TIP: It is important to note that this calculation is for the EU- however it slightly differs in the United States. Food products in the US still use this net carb calculation- however- they also minus fibres as well as polyols.

 This is a really important difference between how Europe and the US nutrition labels are set out. In the UK fibre is listed separately to carbs- meaning the carbs listed in the UK are what our American friends would call "net carbs”

Why 5-10% Net Carbs (/Total Cals) is perfect for Keto

In general, if you’re a very active person who exercises 4 to 5 times a week, you’re more likely to be able to consume more carbohydrates and stay in ketosis. But if you live a sedentary lifestyle and are looking to lose weight, it is encouraged that you to keep carb intake on the lower end to ensure you achieve a state of ketosis.