Soba
Carb table
The table shows net carbs (total carbs minus fiber) per 100 g of each food as you eat it. For example, rice is cooked and fruit is raw. One carb exchange is 15 g of carbs. Select a food to see portions and carb units of 10 g and 12 g.
These are reference values. Set your insulin dose with your doctor.
No food matches this name. Type a shorter part of the name.
| Food | Net carbs, g | Carb exchanges |
|---|---|---|
| Grains, potatoes and legumes | ||
| Baked potato with skin | 19.0 | 1.3 |
| Boiled potatoes peeled | 18.2 | 1.2 |
| Brown rice cooked | 24.0 | 1.6 |
| Buckwheat cooked | 17.2 | 1.1 |
| Bulgur cooked | 14.1 | 0.9 |
| Chickpeas cooked | 19.8 | 1.3 |
| Corn flakes | 85.3 | 5.7 |
| Couscous cooked | 21.8 | 1.5 |
| Cream of wheat cooked with water | 10.1 | 0.7 |
| Egg noodles cooked | 24.0 | 1.6 |
| French fries oven-baked | 26.1 | 1.7 |
| Granola | 45.0 | 3.0 |
| Hummus | 9.5 | 0.6 |
| Kidney beans cooked | 15.4 | 1.0 |
| Lentils cooked | 12.2 | 0.8 |
| Mashed potatoes with milk and margarine | 15.4 | 1.0 |
| Millet cooked | 22.4 | 1.5 |
| Oatmeal cooked with water | 10.3 | 0.7 |
| Parboiled rice cooked | 25.2 | 1.7 |
| Pasta cooked | 29.1 | 1.9 |
| Pearl barley cooked | 24.4 | 1.6 |
| Polenta (corn grits) cooked with water | 14.0 | 0.9 |
| Quinoa cooked | 18.5 | 1.2 |
| Rolled oats dry | 57.6 | 3.8 |
| Sweet potato baked | 17.4 | 1.2 |
| White rice cooked | 27.8 | 1.9 |
| Whole wheat pasta cooked | 26.2 | 1.7 |
| Wild rice cooked | 19.5 | 1.3 |
| Bread and crackers | ||
| Bagel | 50.8 | 3.4 |
| Baguette | 49.7 | 3.3 |
| Bread roll | 50.4 | 3.4 |
| Flour tortilla | 45.9 | 3.1 |
| Multigrain bread | 35.9 | 2.4 |
| Pita bread | 53.5 | 3.6 |
| Pumpernickel | 41.0 | 2.7 |
| Rice cakes | 77.3 | 5.2 |
| Rye bread | 42.5 | 2.8 |
| Rye crispbread | 57.5 | 3.8 |
| Saltine crackers | 71.3 | 4.8 |
| Soft pretzel | 67.7 | 4.5 |
| White bread | 46.7 | 3.1 |
| Whole wheat bread | 36.7 | 2.4 |
| Fruit and berries | ||
| Apple | 11.4 | 0.8 |
| Apricot | 9.1 | 0.6 |
| Avocado | 1.8 | 0.1 |
| Banana | 20.2 | 1.3 |
| Blueberries | 12.1 | 0.8 |
| Cantaloupe melon | 7.3 | 0.5 |
| Cherries | 13.9 | 0.9 |
| Dates dried | 68.3 | 4.6 |
| Dried apricots | 55.3 | 3.7 |
| Fresh figs fresh | 16.3 | 1.1 |
| Grapefruit | 9.1 | 0.6 |
| Grapes | 17.2 | 1.1 |
| Kiwi | 11.7 | 0.8 |
| Mandarin | 11.5 | 0.8 |
| Mango | 13.4 | 0.9 |
| Nectarine | 8.9 | 0.6 |
| Orange | 9.4 | 0.6 |
| Peach | 8.0 | 0.5 |
| Pear | 12.1 | 0.8 |
| Persimmon | 15.0 | 1.0 |
| Pineapple | 11.7 | 0.8 |
| Plum | 10.0 | 0.7 |
| Pomegranate seeds | 14.7 | 1.0 |
| Prunes | 56.8 | 3.8 |
| Raisins | 74.8 | 5.0 |
| Raspberries | 5.4 | 0.4 |
| Red currants | 9.5 | 0.6 |
| Strawberries | 5.7 | 0.4 |
| Watermelon | 7.1 | 0.5 |
| Vegetables | ||
| Beetroot boiled | 8.0 | 0.5 |
| Broccoli boiled | 3.9 | 0.3 |
| Carrot raw | 6.8 | 0.5 |
| Cauliflower boiled | 1.8 | 0.1 |
| Cucumber | 3.1 | 0.2 |
| Eggplant boiled | 6.2 | 0.4 |
| Green beans boiled | 4.7 | 0.3 |
| Green peas boiled | 9.8 | 0.7 |
| Lettuce | 1.6 | 0.1 |
| Onion raw | 7.6 | 0.5 |
| Pumpkin boiled | 3.8 | 0.3 |
| Red bell pepper raw | 3.9 | 0.3 |
| Sauerkraut | 1.4 | 0.1 |
| Spinach raw | 1.4 | 0.1 |
| Sweet corn boiled | 18.6 | 1.2 |
| Tomato | 2.7 | 0.2 |
| White cabbage raw | 3.3 | 0.2 |
| White mushrooms raw | 2.3 | 0.2 |
| Zucchini raw | 2.1 | 0.1 |
| Dairy | ||
| Buttermilk | 4.8 | 0.3 |
| Cottage cheese 2% fat | 4.8 | 0.3 |
| Cream cheese | 5.5 | 0.4 |
| Feta | 3.9 | 0.3 |
| Fruit yogurt low-fat | 19.1 | 1.3 |
| Gouda | 2.2 | 0.1 |
| Greek yogurt low-fat | 3.9 | 0.3 |
| Kefir low-fat | 4.8 | 0.3 |
| Mozzarella | 2.4 | 0.2 |
| Plain yogurt whole milk | 4.7 | 0.3 |
| Reduced-fat milk 2% fat | 4.8 | 0.3 |
| Sour cream | 4.6 | 0.3 |
| Sweetened condensed milk | 54.4 | 3.6 |
| Whole milk 3.25% fat | 4.8 | 0.3 |
| Baked goods | ||
| Apple pie | 32.4 | 2.2 |
| Apple strudel | 38.9 | 2.6 |
| Blueberry muffin | 51.9 | 3.5 |
| Brownie | 61.8 | 4.1 |
| Butter cookies | 68.1 | 4.5 |
| Cheese pizza | 26.8 | 1.8 |
| Cheesecake | 25.1 | 1.7 |
| Chocolate cake with frosting | 50.6 | 3.4 |
| Chocolate chip cookies | 63.4 | 4.2 |
| Cinnamon roll | 48.5 | 3.2 |
| Croissant | 43.2 | 2.9 |
| Glazed doughnut | 45.8 | 3.1 |
| Oatmeal cookies | 65.9 | 4.4 |
| Pancakes | 27.0 | 1.8 |
| Sponge cake | 60.5 | 4.0 |
| Waffles frozen, toasted | 46.9 | 3.1 |
| Sweets, snacks and nuts | ||
| Almonds | 9.1 | 0.6 |
| Chocolate hazelnut spread | 57.0 | 3.8 |
| Dark chocolate 70–85% cocoa | 35.0 | 2.3 |
| Granola bar | 59.1 | 3.9 |
| Gummy candies | 98.8 | 6.6 |
| Halva | 56.0 | 3.7 |
| Hard candy | 98.0 | 6.5 |
| Honey | 82.2 | 5.5 |
| Jam | 67.8 | 4.5 |
| Marshmallows | 81.2 | 5.4 |
| Milk chocolate | 56.0 | 3.7 |
| Peanuts roasted | 12.9 | 0.9 |
| Popcorn air-popped | 63.3 | 4.2 |
| Potato chips | 50.7 | 3.4 |
| Sugar | 100.0 | 6.7 |
| Vanilla ice cream | 22.9 | 1.5 |
| Vanilla pudding | 22.6 | 1.5 |
| Walnuts | 7.0 | 0.5 |
| Drinks | ||
| Apple juice | 11.1 | 0.7 |
| Beer | 3.6 | 0.2 |
| Chocolate milk reduced-fat milk | 11.4 | 0.8 |
| Cola | 10.4 | 0.7 |
| Diet cola | 0.3 | 0.0 |
| Hot chocolate with milk | 9.7 | 0.6 |
| Lemonade | 10.4 | 0.7 |
| Orange juice | 10.2 | 0.7 |
| Red wine | 2.6 | 0.2 |
| Soy milk | 5.7 | 0.4 |
| Tomato juice | 3.1 | 0.2 |
| White wine | 2.6 | 0.2 |
Values per 100 g.
Sources
Count a full plate
Soba estimates net carbs and carb units from a photo of your plate.