Soba
Sweet potato: carbs, carb exchanges and glycemic index
Values per 100 g: sweet potato, baked.
17.4g net carbs per 100 g
1.2carb exchanges per 100 g (15 g each)
88glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 17.4 g |
|---|---|
| Fiber | 3.3 g |
| Protein | 2.0 g |
| Fat | 0.2 g |
| Energy | 90 kcal |
Source: USDA FoodData Central, SR Legacy, record 168483 “Sweet potato, cooked, baked in skin, flesh, without salt”. Net carbs = total carbs 20.7 g − fiber 3.3 g.
Portions
| Portion | 1 medium114 g | 1 large180 g |
|---|---|---|
| Net carbs, g | 19.8 | 31.3 |
| Carb units (10 g) | 2.0 | 3.1 |
| Carb units (12 g) | 1.7 | 2.6 |
| Carb exchanges (15 g) | 1.3 | 2.1 |
| Glycemic load | 17 | 28 |
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 88. This is the mean that the authors give in the 2021 international GI tables.
Foods in the tables:
- Roasted sweet potato, mean of 11 studies
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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