Soba
Granola: carbs, carb exchanges and glycemic index
Values per 100 g: granola.
45.0g net carbs per 100 g
3.0carb exchanges per 100 g (15 g each)
53glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 45.0 g |
|---|---|
| Fiber | 8.9 g |
| Protein | 13.7 g |
| Fat | 24.3 g |
| Energy | 489 kcal |
Source: USDA FoodData Central, SR Legacy, record 171646 “Cereals ready-to-eat, granola, homemade”. Net carbs = total carbs 53.9 g − fiber 8.9 g.
Portions
| Portion | ¼ cup31 g | ½ cup61 g |
|---|---|---|
| Net carbs, g | 13.9 | 27.4 |
| Carb units (10 g) | 1.4 | 2.7 |
| Carb units (12 g) | 1.2 | 2.3 |
| Carb exchanges (15 g) | 0.9 | 1.8 |
| Glycemic load | 7 | 15 |
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 53. This is the mean that the authors give in the 2021 international GI tables.
Foods in the tables:
- Granola, mean of 11 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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All foods: carb and glycemic index table