Soba
Rye crispbread: carbs, carb exchanges and glycemic index
Values per 100 g: rye crispbread.
57.5g net carbs per 100 g
3.8carb exchanges per 100 g (15 g each)
66*glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 57.5 g |
|---|---|
| Fiber | 22.9 g |
| Protein | 9.6 g |
| Fat | 0.9 g |
| Energy | 334 kcal |
Source: USDA FoodData Central, SR Legacy, record 172744 “Crackers, rye, wafers, plain”. Net carbs = total carbs 80.4 g − fiber 22.9 g.
Portions
| Portion | 1 piece11 g | 2 pieces22 g | 3 pieces33 g |
|---|---|---|---|
| Net carbs, g | 6.3 | 12.7 | 19.0 |
| Carb units (10 g) | 0.6 | 1.3 | 1.9 |
| Carb units (12 g) | 0.5 | 1.1 | 1.6 |
| Carb exchanges (15 g) | 0.4 | 0.8 | 1.3 |
| Glycemic load | 4 | 8 | 13 |
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 66. This is the mean of 3 measurements in the 2021 international GI tables. The measured values are from 64 to 69.
* 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:
- Rye crispbread
- Rye crispbread (Ryvita Company Ltd., UK)
- Ryvita
Count a full plate
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