Buckwheat soba noodles

Grain

Item Rating: 78/100

1 serving (100 grams) contains 99 calories, 5.0 grams of protein, 0.1 grams of fat, and 21.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		198
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		42 g	15%
	Dietary Fiber	2.2 g	7%
	Sugars	0.8 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		24 mg	1%
Iron		1.6 mg	8%
Potassium		92 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (0.9%)

Protein: 40 cal (19.1%)

Carbs: 168 cal (80.1%)

About Buckwheat soba noodles

Buckwheat soba noodles are thin, Japanese-style noodles traditionally made from buckwheat flour and water, with some varieties including wheat flour to improve texture. Originating in Japan, these noodles are a staple in Asian cuisine, enjoyed in hot soups or cold dipping sauces. Buckwheat is a pseudo-cereal rich in protein and gluten-free, making these noodles a nutritious choice. They are an excellent source of manganese, magnesium, and B vitamins, which support energy metabolism. Buckwheat soba noodles are also lower in calories compared to wheat-based noodles and provide complex carbohydrates, aiding sustained energy levels.

Health Benefits

• Rich in manganese, which supports strong bones and energy metabolism.
• Contains magnesium, which helps regulate blood pressure and muscle function.
• High in dietary fiber that promotes healthy digestion and prevents constipation.
• Provides plant-based protein essential for muscle repair and overall growth.
• Includes antioxidants like rutin, which may improve circulation and heart health.

Dietary Considerations

Allergens: Contains wheat (if made with blended flour)

Suitable for: Gluten-free diets (if made purely with buckwheat), vegetarian diets, vegan diets

Not suitable for: Gluten-free diets (if blended with wheat), low-carb diets

Selection and Storage

Store dry soba noodles in a cool, dry place in an airtight container. Once cooked, refrigerate within 2 hours and consume within 3 days to ensure freshness.

Common Questions About Buckwheat soba noodles Nutrition

Is buckwheat soba noodles high in protein?

Buckwheat soba noodles contain a moderate amount of protein, typically around 8 grams of protein per 100 grams of cooked noodles. This makes them a decent plant-based protein option, especially when combined with other protein-rich foods.

Can I eat buckwheat soba noodles on a keto diet?

Buckwheat soba noodles are not ideal for a keto diet due to their carbohydrate content, which is approximately 20-25 grams of net carbs per 100 grams of cooked noodles. They are better suited for balanced or moderate-carb diets instead of strict low-carb plans.

What are the health benefits of buckwheat soba noodles?

Buckwheat soba noodles are rich in essential nutrients like manganese, magnesium, and B vitamins. They also contain antioxidants and are naturally gluten-free (when made with 100% buckwheat), which can make them suitable for people with gluten sensitivities. However, some brands may mix wheat flour, so always check labels if avoiding gluten.

What is the recommended portion size for buckwheat soba noodles?

A typical serving size of buckwheat soba noodles is about 85 grams (dry weight), which yields approximately 150-200 calories when cooked. This portion is a balanced base for a meal, especially when paired with vegetables and a protein source.

How do buckwheat soba noodles compare to regular wheat noodles?

Buckwheat soba noodles have a nuttier flavor and are generally lower in calories and higher in fiber compared to regular wheat noodles. Additionally, they are gluten-free if made with 100% buckwheat flour, which distinguishes them from most wheat-based noodles.

Data Sources & Scientific References