Soba
Millet: carbs, carb exchanges and glycemic index
Values per 100 g: millet, cooked.
22.4g net carbs per 100 g
1.5carb exchanges per 100 g (15 g each)
81glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 22.4 g |
|---|---|
| Fiber | 1.3 g |
| Protein | 3.5 g |
| Fat | 1.0 g |
| Energy | 119 kcal |
Source: USDA FoodData Central, SR Legacy, record 168871 “Millet, cooked”. Net carbs = total carbs 23.7 g − fiber 1.3 g.
Portions
| Portion | ½ cup87 g | 1 cup174 g |
|---|---|---|
| Net carbs, g | 19.5 | 38.9 |
| Carb units (10 g) | 1.9 | 3.9 |
| Carb units (12 g) | 1.6 | 3.2 |
| Carb exchanges (15 g) | 1.3 | 2.6 |
| Glycemic load | 16 | 32 |
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 81. This is the mean of 3 measurements in the 2021 international GI tables. The measured values are from 64 to 89.
Foods in the tables:
- Foxtail millet, cooked (millet:water ratio 1:1.5)
- Unpolished foxtail millet, plain cooked (Earth 360, Kadiri, Andhra Pradesh, India)
- Unpolished little millet, plain cooked (Earth 360, Kadiri, Andhra Pradesh, India)
Count a full plate
Soba estimates the same values from a photo of your plate: net carbs, carb units, GI and glycemic load.
Similar foods
All foods: carb and glycemic index table