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Rolled oats: carbs, carb exchanges and glycemic index
Values per 100 g: rolled oats, dry.
57.6g net carbs per 100 g
3.8carb exchanges per 100 g (15 g each)
58glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 57.6 g |
|---|---|
| Fiber | 10.1 g |
| Protein | 13.2 g |
| Fat | 6.5 g |
| Energy | 379 kcal |
Source: USDA FoodData Central, SR Legacy, record 173904 “Cereals, oats, regular and quick, not fortified, dry”. Net carbs = total carbs 67.7 g − fiber 10.1 g.
Portions
| Portion | ½ cup41 g | 1 cup81 g |
|---|---|---|
| Net carbs, g | 23.6 | 46.7 |
| Carb units (10 g) | 2.4 | 4.7 |
| Carb units (12 g) | 2.0 | 3.9 |
| Carb exchanges (15 g) | 1.6 | 3.1 |
| Glycemic load | 14 | 27 |
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 58. This is the mean that the authors give in the 2021 international GI tables.
Foods in the tables:
- Porridge made from rolled oats, mean of eight 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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