Soba
Dry pasta: carbs, carb exchanges and glycemic index
Values per 100 g: dry pasta.
71.5g net carbs per 100 g
4.8carb exchanges per 100 g (15 g each)
52glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 71.5 g |
|---|---|
| Fiber | 3.2 g |
| Protein | 13.0 g |
| Fat | 1.5 g |
| Energy | 371 kcal |
Source: USDA FoodData Central, SR Legacy, record 169736 “Pasta, dry, enriched”. Net carbs = total carbs 74.7 g − fiber 3.2 g.
Portions
| Portion | 2 oz57 g | 4 oz114 g |
|---|---|---|
| Net carbs, g | 40.7 | 81.5 |
| Carb units (10 g) | 4.1 | 8.1 |
| Carb units (12 g) | 3.4 | 6.8 |
| Carb exchanges (15 g) | 2.7 | 5.4 |
| Glycemic load | 21 | 42 |
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 52. This is the mean of 20 measurements in the 2021 international GI tables. The measured values are from 33 to 78.
Foods in the tables:
- Fusilli pasta twists (Tesco Stores Ltd, UK), boiled 10 min in salted water
- Macaroni short pasta (ANCO professional, Soubry N.V., Roeselare, Belgium)
- Pasta, NS
- Penne mezzane, durum wheat flour (De Cecco, Italy)
- Penne pasta, white (SanRemo Penne, San Remo Macaroni Co. Pty Ltd, SA), tested by subjects with a high AMY1 copy number
- Penne pasta, white (SanRemo Penne, San Remo Macaroni Co. Pty Ltd, SA), tested by subjects with a low AMY1 copy number
- Penne rigate, mini (Piccolini, Barilla, Italy)
- Penne, durum wheat flour (Barilla, Italy)
- Pennette rigate, durum wheat flour (Barilla, Italy)
- Semolina pasta
- Spaghetti classici (Voiello, Italy)
- Spaghetti n°12 (De Cecco, Italy)
- Spaghetti n°5 (Barilla, Italy)
- Spaghetti pasta, dried (Budget, Safeway Traders Ltd, New Zealand)
- Spaghetti, Svevo 2016 durum wheat line
- Spaghetti, Svevo 2017 durum wheat line
- Spaghetti, white (Nishin Shokuhin, Japan)
- Spaghetti, white (Unico, Canada)
- Spaghetti, white (Vetta, Greens Foods, Glendenning, Australia), boiled for 12 min
- Spaghetti, white, boiled 15 min in salted water (Unico, Concord, ON, Canada)
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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