Soba
Dry white rice: carbs, carb exchanges and glycemic index
Values per 100 g: dry white rice.
78.7g net carbs per 100 g
5.2carb exchanges per 100 g (15 g each)
62glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 78.7 g |
|---|---|
| Fiber | 1.3 g |
| Protein | 7.1 g |
| Fat | 0.7 g |
| Energy | 365 kcal |
Source: USDA FoodData Central, SR Legacy, record 168877 “Rice, white, long-grain, regular, raw, enriched”. Net carbs = total carbs 80.0 g − fiber 1.3 g.
Portions
| Portion | ¼ cup46 g | ½ cup93 g |
|---|---|---|
| Net carbs, g | 36.2 | 73.1 |
| Carb units (10 g) | 3.6 | 7.3 |
| Carb units (12 g) | 3.0 | 6.1 |
| Carb exchanges (15 g) | 2.4 | 4.9 |
| Glycemic load | 22 | 45 |
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 62. This is the mean that the authors give in the 2021 international GI tables.
Foods in the tables:
- Rice long grain, mean of six 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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