Ranked by net carbs
Lowest net carb staples
Carbohydrate minus fiber per serving as eaten, both from the same composition row. Green is lower. Per 100 g, cooked grains carry water and sit far below bread; per serving the gap narrows because a serving of rice is larger than a serving of bread.
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Green = lower net carbs. Shade is by value on the open axis across the table — not by rank place. Values are as eaten — cooked grains, pasta, and roots; bread as sold — per serving (the FDA reference amount for the food’s category) or per 100 g, switched top right. GI is always per 50 g carbohydrate. Every cell has a source and a year when filled; hover for the citation. GL and net carbs are derived from the GI cell and one composition row (USDA first, then a national table). Empty = no source on file. Plain-language axes on What it means; ranking rules on How we rank. Not medical advice.