Low-carb swap finder
Name the food you are about to eat and how much of it. We show lower-carb alternatives from the same USDA records, at the same weight and at the weight that matches your original carb count.
52 foods · pick one to see lower-carb alternatives
Fruit
Banana
Raw
100 g of banana = 20.2 g net carbs
Blackberries
Fruit · 1/2 cup · same food group
−15.9 g
Same 100 g: 4.3 g net carbs · eat 469.8 g to match 20.2 g net carbs
Raspberries
Fruit · 1/2 cup · same food group
−14.8 g
Same 100 g: 5.4 g net carbs · eat 374.1 g to match 20.2 g net carbs
Strawberries
Fruit · 1/2 cup · same food group
−14.5 g
Same 100 g: 5.7 g net carbs · eat 354.4 g to match 20.2 g net carbs
Apple
Fruit · 1 medium · same food group
−8.8 g
Same 100 g: 11.4 g net carbs · eat 177.2 g to match 20.2 g net carbs
Blueberries
Fruit · 1/2 cup · same food group
−8.1 g
Same 100 g: 12.1 g net carbs · eat 166.9 g to match 20.2 g net carbs
Chicken breast
Meat & fish · 1 small fillet
−20.2 g
Same 100 g: 0 g net carbs · negligible carbs at any weight
Comparisons use per-100 g USDA figures at equal weight, then convert to the weight that matches your original carb count. Texture and cooking behaviour are not the same as carbs — a swap is only useful if the dish still works.
Swaps that actually hold up
A lower number on paper is worth nothing if the dish falls apart. These are the cases where the substitution usually survives contact with a stove.
Same weight removes most of the carbs, and the plate stays a fruit portion.
A cross-category swap that works in bowls, not in a recipe needing starch bind.
Big carb saving, but baking behaviour changes — trust the dishwasher, not the maths.
Cooking the whole dish?
Swapping one ingredient changes the total. Drop the revised weights into the recipe calculator and get the new per-serving carb count.
Swap finder questions
What the two numbers mean, and where the comparison stops being useful.
Two numbers, side by side. First, the net carbs you would get from the same weight of the alternative, so a straight like-for-like trade. Second, how much of the alternative matches your original carb count, so you know if the plate size changes.
Because a swap only works if the dish still resembles the dish. Vegetables replacing vegetables and berries replacing fruit keep texture and cooking behaviour closer, so those suggestions lead. Cross-category options still appear underneath.
Oils, butter, meat, fish, and eggs are already at or near zero net carbs, so there is nothing lower in the record set. When that happens the tool says so instead of inventing a suggestion.
No. Swapping oats for almond flour changes structure, moisture, and taste, so a baking recipe may fail. Use the numbers to choose candidates, then decide whether the substitution actually works in that dish.
No. These are general composition comparisons, not a medical plan, and nothing here is suitable for calculating insulin or medication doses. Speak to a clinician for diabetes management or any prescribed diet.
