Soba
Graham crackers: carbs, carb exchanges and glycemic index
Values per 100 g: graham crackers.
74.3g net carbs per 100 g
5.0carb exchanges per 100 g (15 g each)
75*glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 74.3 g |
|---|---|
| Fiber | 3.4 g |
| Protein | 6.7 g |
| Fat | 10.6 g |
| Energy | 430 kcal |
Source: USDA FoodData Central, SR Legacy, record 174957 “Cookies, graham crackers, plain or honey (includes cinnamon)”. Net carbs = total carbs 77.7 g − fiber 3.4 g.
Portions
| Portion | 1 piece14 g | 2 pieces28 g |
|---|---|---|
| Net carbs, g | 10.4 | 20.8 |
| Carb units (10 g) | 1.0 | 2.1 |
| Carb units (12 g) | 0.9 | 1.7 |
| Carb exchanges (15 g) | 0.7 | 1.4 |
| Glycemic load | 8 | 16 |
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 75. This value is from one measurement in the 2021 international GI tables.
* 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:
- Graham Wafers (Christie Brown & Co., Toronto, 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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