Soba
Brown rice: carbs, carb exchanges and glycemic index
Values per 100 g: brown rice, cooked.
24.0g net carbs per 100 g
1.6carb exchanges per 100 g (15 g each)
66glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 24.0 g |
|---|---|
| Fiber | 1.6 g |
| Protein | 2.7 g |
| Fat | 1.0 g |
| Energy | 123 kcal |
Source: USDA FoodData Central, SR Legacy, record 169704 “Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)”. Net carbs = total carbs 25.6 g − fiber 1.6 g.
Portions
| Portion | ½ cup101 g | 1 cup202 g |
|---|---|---|
| Net carbs, g | 24.2 | 48.4 |
| Carb units (10 g) | 2.4 | 4.8 |
| Carb units (12 g) | 2.0 | 4.0 |
| Carb exchanges (15 g) | 1.6 | 3.2 |
| Glycemic load | 16 | 32 |
The portion weights come from the USDA household measures for this food. A cup is a US measuring cup, about 240 ml. Carb units = carbs of the portion ÷ 10, 12 or 15 g. Glycemic load = GI × carbs of the portion ÷ 100.
Glycemic index
GI 66. This is the mean of 9 measurements in the 2021 international GI tables. The measured values are from 51 to 87.
Foods in the tables:
- Basmati, brown (unpolished milled basmati rice), cooked for 25 min
- Brown Doongara rice (SunRice; Ricegrowers Ltd., NSW, Australia)
- Brown rice
- Brown rice (0% polished), prepared from the Indian rice variety "Bapatla" (BPT-5204), pressure cooked for 8 min
- Brown rice (SunRice, Ricegrowers Ltd., NSW, Australia)
- Brown rice, boiled in excess water for 25 min (SunRice brand, Rice Growers Co-op, Australia)
- Brown rice, variety Tai Ken #9; Oryza sativa L. japonica (Union Rice Company; Taipei), soaked overnight and cooked in a rice cooker
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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