Soba
Buckwheat: carbs, carb exchanges and glycemic index
Values per 100 g: buckwheat, cooked.
17.2g net carbs per 100 g
1.1carb exchanges per 100 g (15 g each)
53*glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 17.2 g |
|---|---|
| Fiber | 2.7 g |
| Protein | 3.4 g |
| Fat | 0.6 g |
| Energy | 92 kcal |
Source: USDA FoodData Central, SR Legacy, record 170686 “Buckwheat groats, roasted, cooked”. Net carbs = total carbs 19.9 g − fiber 2.7 g.
Portions
| Portion | ½ cup84 g | 1 cup168 g |
|---|---|---|
| Net carbs, g | 14.5 | 29.0 |
| Carb units (10 g) | 1.4 | 2.9 |
| Carb units (12 g) | 1.2 | 2.4 |
| Carb exchanges (15 g) | 1.0 | 1.9 |
| Glycemic load | 8 | 15 |
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 53. This is the mean of 4 measurements in the 2021 international GI tables. The measured values are from 46 to 64.
* This value includes measurements from the second table of the paper: studies with method deviations, such as few participants, participants with diabetes, or wide variation. Use it as a rough guide.
Foods in the tables:
- Buckwheat
- Buckwheat groats, hydrothermally treated, dehusked, boiled 12 min
- Buckwheat, boiled in water with 2 g salt
Count a full plate
Soba estimates the same values from a photo of your plate: net carbs, carb units, GI and glycemic load.
Similar foods
All foods: carb and glycemic index table