Soba
Whole wheat pasta: carbs, carb exchanges and glycemic index
Values per 100 g: whole wheat pasta, cooked.
26.2g net carbs per 100 g
1.7carb exchanges per 100 g (15 g each)
53glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 26.2 g |
|---|---|
| Fiber | 3.9 g |
| Protein | 6.0 g |
| Fat | 1.7 g |
| Energy | 149 kcal |
Source: USDA FoodData Central, SR Legacy, record 168910 “Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)”. Net carbs = total carbs 30.1 g − fiber 3.9 g.
Portions
| Portion | 1 cup117 g | 2 cups234 g |
|---|---|---|
| Net carbs, g | 30.6 | 61.2 |
| Carb units (10 g) | 3.1 | 6.1 |
| Carb units (12 g) | 2.6 | 5.1 |
| Carb exchanges (15 g) | 2.0 | 4.1 |
| 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 53. This is the mean of 8 measurements in the 2021 international GI tables. The measured values are from 35 to 73.
Foods in the tables:
- Fusilli pasta twists, wholewheat, dry pasta, boiled 10 min in unsalted water
- Pennette integrali, durum wheat wholemeal (Coop, Italy)
- Pennette rigate integrali, durum wheat wholemeal (Barilla, Italy)
- President's Choice Blue Menu™ Whole Wheat spaghetti (Loblaw Brands Limited, Canada)
- Spaghetti Integrali (wholemeal durum wheat flour) (Misura, Italy)
- Spaghetti integrali (wholemeal durum wheat flour) (Barilla, Italy)
- Spaghetti integrali (wholemeal durum wheat flour) (De Cecco, Italy)
- Wholemeal spaghetti, boiled for 8 min
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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