This calculator helps you quickly determine the total carbohydrate content per 100 grams of any green vegetable or leafy green. Whether you’re tracking macros for a low-carb diet, managing blood sugar, or simply curious about the nutritional profile of your greens, this tool provides an instant, accurate result.
Simply select your green from the dropdown, enter the weight of your portion, and the calculator will compute the carbs per 100g. You can also toggle between net carbs (total carbs minus fiber) and total carbs. Perfect for meal prep, diet planning, and nutrition education.
🥦 Green Carbs Per 100g Calculator
How to Use This Tool
Using the Green Carbs Per 100g Calculator is straightforward. Start by selecting your green vegetable from the dropdown menu — options include spinach, kale, broccoli, lettuce, cabbage, collard greens, Swiss chard, arugula, bok choy, and watercress. Next, enter the weight of your portion in grams (e.g., 150g). Choose whether you want to see total carbs or net carbs (total carbs minus dietary fiber). Click "Calculate" to instantly see the carbohydrate content per 100g and the total carbs in your portion. Use the preset buttons (100g, 200g, 300g, 500g) for quick common portion sizes.
Formula Explained
The calculation is simple: Carbs per 100g = (Total Carbs or Net Carbs) per 100g of the selected green. For net carbs: Net Carbs = Total Carbs - Dietary Fiber. Then, Carbs in your portion = (Carbs per 100g / 100) × Weight of portion. For example, if kale has 8.8g total carbs per 100g and you eat a 150g portion, your total carb intake is (8.8 / 100) × 150 = 13.2g. If you select net carbs mode, the calculator subtracts the fiber content (3.6g for kale) to give net carbs of 5.2g per 100g, and 7.8g in your 150g portion.
Worked Examples
Example 1: You have 200g of raw broccoli. Total carbs per 100g = 7.0g. Carbs in 200g = (7.0 / 100) × 200 = 14.0g. Net carbs (fiber 2.6g) = 4.4g per 100g, so net carbs in 200g = 8.8g.
Example 2: You have 50g of arugula. Total carbs per 100g = 3.7g. Carbs in 50g = (3.7 / 100) × 50 = 1.85g. Net carbs (fiber 1.6g) = 2.1g per 100g, net in 50g = 1.05g.
Tips & Best Practices
For low-carb or keto diets, net carbs are more relevant because fiber does not raise blood sugar. Always weigh your greens raw for accuracy, as cooking can concentrate or dilute carb content. Leafy greens like spinach and lettuce have very low carbs, making them excellent for volume eating. Use this calculator alongside other nutrition tools like the Green Calories Per Handful Calculator for a fuller picture of your meal's macros.
Frequently Asked Questions
Q: Are the values for raw or cooked greens?
A: The data is based on raw greens. Cooking can change water content and slightly alter carb density, but the difference is usually minimal for leafy greens.
Q: Why do net carbs matter?
A: Net carbs exclude fiber, which is not digested. This is important for blood sugar management and ketogenic diets.
Q: Can I use this for frozen greens?
A: Frozen greens generally have similar carb profiles, but check the package for added ingredients.
Standard Values Reference
| Green | Total Carbs (g/100g) | Fiber (g/100g) | Net Carbs (g/100g) |
|---|---|---|---|
| Spinach | 3.6 | 2.2 | 1.4 |
| Kale | 8.8 | 3.6 | 5.2 |
| Broccoli | 7.0 | 2.6 | 4.4 |
| Lettuce (Iceberg) | 2.9 | 1.1 | 1.8 |
| Cabbage | 5.8 | 2.5 | 3.3 |
| Collard Greens | 5.4 | 3.6 | 1.8 |
| Swiss Chard | 3.7 | 1.6 | 2.1 |
| Arugula | 3.7 | 1.6 | 2.1 |
| Bok Choy | 2.2 | 1.0 | 1.2 |
| Watercress | 1.3 | 0.5 | 0.8 |
Data sourced from USDA FoodData Central. For more detailed nutrition information, visit the USDA FoodData Central website.