Counting Fibre Grams

>Hi Aramanth, 

>Can you please explain again about working out the carbs.... I always thought you just deducted the fibre from the carb & used that total.... as I am still in my first few months I don't want to start any new bad habits.... 

If you are using Oz-made products (easy way to tell - if the label shows a nutrient panel that shows 'per 100 g' as well as 'per serve' it's almost certainly a local product) then just use the carb count AS IS. The fibre has *already* been deducted for you. 

If you are using an Oz database or book to check the carb counts on fresh produce, again use the carb count AS IS. Fibre has again been deducted. 

If you are using US made products (the label will give a nutrient panel showing 'per serve' amounts and what percentage of calories that item is in a 'typical' 2000 calorie diet but does NOT show 'per 100g' serve unless that is the serving size) then you may deduct the fibre. Be aware, however, that sometimes if the product is made in the US the manufacturers will deduct fibre anyway and not tell you. A typical example that comes up on mailing lists all the time is the 'miracle zero-carb walnuts' where a 'per serve' amount shows exactly the same number of carbs as fibre - but in fact about half the carbs in walnuts are fibre, the other half are useable.

If you are using a US database (the USDA for instance) then you may deduct fibre as it conforms to US rules of showing a carb count OF which X is fibre.

Products from other countries? You're on your own there, although I understand that the Oz method of labelling is very similar to that used in most EU countries.


>And I wonder about some of the OS products we buy- like the Asian noodles...the carb figures pasted on them...are these Oz? or US? Anyone know? 

If there is a nutrition panel, look at the label.

If it has a label similar to the ones we find on most Oz-made foods, showing a 'per serve' breakdown AND a 'per 100g' breakdown, I'd treat it as if it were an Oz product.

If it has a label similar to those used in the US, which show a 'per serve' but NOT a 'per 100g' breakdown AND shows a 'percentage a typical 2000 cal diet' section then I'd treat it as if it were a US product.

Most products from the UK and EU countries use a labelling system similar to the Oz one, with fibre already deducted.

It would be nice if the US labelling laws would fall in line with those of other nations but I'm not expecting it any time soon.



I've posted this in the past, but it's always good to know. One easy trick to look at on Australasian labels to know if fibre has been subtracted is to see if it is indented off the left margin.

Australasian labels look like this, with Total Carbs and Fibre hard against the left margin. The sugars are included in the Total Carbs (indented underneath), but the fibre has already been subtracted. Sometimes the fibre is even listed several lines below or above the Total Carbs:

Total Carbohydrates 5g 
- Sugars 4g 
Fibre 3g

American labels indent the fibre count under the total carbs, like the sugars, so they are included in the Total Carbs. For the same product as above:

Total Carbohydrates 8g 
- Sugars 4g 
- Fibre 3g

So you can subtract the fibre from the total carbs in the American setout, but not from the Australasian one. Both give you an Effective Carb Count of 5g.

Tara - my homepage

for Aussie carb counts check out  Diet Club Food Data



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