Soba
Rye bread: carbs, carb exchanges and glycemic index
Values per 100 g: rye bread.
42.5g net carbs per 100 g
2.8carb exchanges per 100 g (15 g each)
60glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 42.5 g |
|---|---|
| Fiber | 5.8 g |
| Protein | 8.5 g |
| Fat | 3.3 g |
| Energy | 259 kcal |
Source: USDA FoodData Central, SR Legacy, record 172684 “Bread, rye”. Net carbs = total carbs 48.3 g − fiber 5.8 g.
Portions
| Portion | 1 slice32 g | 2 slices64 g |
|---|---|---|
| Net carbs, g | 13.6 | 27.2 |
| Carb units (10 g) | 1.4 | 2.7 |
| Carb units (12 g) | 1.1 | 2.3 |
| Carb exchanges (15 g) | 0.9 | 1.8 |
| 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 60. This is the mean that the authors give in the 2021 international GI tables.
Foods in the tables:
- Rye breads, mean of 13 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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