Soba
Whole wheat pasta: carbs and carb exchanges
Values per 100 g: whole wheat pasta, cooked.
26.2g net carbs per 100 g
1.7carb exchanges per 100 g (15 g each)
4.1carb exchanges per portion: 2 cups, 234 g
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 |
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.
Count a full plate
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