Soba
Baked potato: carbs, carb exchanges and glycemic index
Values per 100 g: baked potato, with skin.
19.0g net carbs per 100 g
1.3carb exchanges per 100 g (15 g each)
88glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 19.0 g |
|---|---|
| Fiber | 2.2 g |
| Protein | 2.5 g |
| Fat | 0.1 g |
| Energy | 93 kcal |
Source: USDA FoodData Central, SR Legacy, record 170093 “Potatoes, baked, flesh and skin, without salt”. Net carbs = total carbs 21.2 g − fiber 2.2 g.
Portions
| Portion | 1 small138 g | 1 medium173 g | 1 large299 g |
|---|---|---|---|
| Net carbs, g | 26.2 | 32.8 | 56.7 |
| Carb units (10 g) | 2.6 | 3.3 | 5.7 |
| Carb units (12 g) | 2.2 | 2.7 | 4.7 |
| Carb exchanges (15 g) | 1.7 | 2.2 | 3.8 |
| Glycemic load | 23 | 29 | 50 |
The portion weights come from the USDA household measures for this food. Carb units = carbs of the portion ÷ 10, 12 or 15 g. Glycemic load = GI × carbs of the portion ÷ 100.
Glycemic index
GI 88. This is the mean of 2 measurements in the 2021 international GI tables. The measured values are from 83 to 93.
Foods in the tables:
- Irish potato ( Solanum tuberosum ), peeled, baked 45 min
- Pontiac potato, peeled and baked
Count a full plate
Soba estimates the same values from a photo of your plate: net carbs, carb units, GI and glycemic load.
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