Soba
White rice: carbs, carb exchanges and glycemic index
Values per 100 g: white rice, cooked.
27.8g net carbs per 100 g
1.9carb exchanges per 100 g (15 g each)
62glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 27.8 g |
|---|---|
| Fiber | 0.4 g |
| Protein | 2.7 g |
| Fat | 0.3 g |
| Energy | 130 kcal |
Source: USDA FoodData Central, SR Legacy, record 168878 “Rice, white, long-grain, regular, enriched, cooked”. Net carbs = total carbs 28.2 g − fiber 0.4 g.
Portions
| Portion | ½ cup79 g | 1 cup158 g |
|---|---|---|
| Net carbs, g | 21.9 | 43.9 |
| Carb units (10 g) | 2.2 | 4.4 |
| Carb units (12 g) | 1.8 | 3.7 |
| Carb exchanges (15 g) | 1.5 | 2.9 |
| 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 62. This is the mean that the authors give in the 2021 international GI tables.
Foods in the tables:
- Rice long grain, mean of six 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