Soba
Dates: carbs, carb exchanges and glycemic index
Values per 100 g: dates, dried.
68.3g net carbs per 100 g
4.6carb exchanges per 100 g (15 g each)
54glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 68.3 g |
|---|---|
| Fiber | 6.7 g |
| Protein | 1.8 g |
| Fat | 0.2 g |
| Energy | 277 kcal |
Source: USDA FoodData Central, SR Legacy, record 168191 “Dates, medjool”. Net carbs = total carbs 75.0 g − fiber 6.7 g.
Portions
| Portion | 1 piece24 g | 2 pieces48 g | 3 pieces72 g |
|---|---|---|---|
| Net carbs, g | 16.4 | 32.8 | 49.2 |
| Carb units (10 g) | 1.6 | 3.3 | 4.9 |
| Carb units (12 g) | 1.4 | 2.7 | 4.1 |
| Carb exchanges (15 g) | 1.1 | 2.2 | 3.3 |
| Glycemic load | 9 | 18 | 27 |
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 54. This is the mean that the authors give in the 2021 international GI tables.
Foods in the tables:
- Dates, dried, mean of 19 foods
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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