Soba
Wild rice: carbs, carb exchanges and glycemic index
Values per 100 g: wild rice, cooked.
19.5g net carbs per 100 g
1.3carb exchanges per 100 g (15 g each)
58*glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 19.5 g |
|---|---|
| Fiber | 1.8 g |
| Protein | 4.0 g |
| Fat | 0.3 g |
| Energy | 101 kcal |
Source: USDA FoodData Central, SR Legacy, record 168897 “Wild rice, cooked”. Net carbs = total carbs 21.3 g − fiber 1.8 g.
Portions
| Portion | ½ cup82 g | 1 cup164 g |
|---|---|---|
| Net carbs, g | 16.0 | 32.0 |
| Carb units (10 g) | 1.6 | 3.2 |
| Carb units (12 g) | 1.3 | 2.7 |
| Carb exchanges (15 g) | 1.1 | 2.1 |
| Glycemic load | 9 | 19 |
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 value is from one measurement in the 2021 international GI tables.
* This value includes measurements from the second table of the paper: studies with method deviations, such as few participants, participants with diabetes, or wide variation. Use it as a rough guide.
Foods in the tables:
- Saskatchewan wild rice
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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