Soba noodle

Lunch

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 (250g)

Calories		247.5
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		12.5 mg	0%
Total Carbohydrates		52.5 g	19%
	Dietary Fiber	3 g	10%
	Sugars	1 g
protein		12.5 g	25%
Vitamin D		0 mcg	0%
Calcium		17.5 mg	1%
Iron		2 mg	11%
Potassium		125 mg	2%

* 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 (0.7%)

Protein: 50 cal (19.1%)

Carbs: 210 cal (80.2%)

About Soba noodle

Soba noodles are thin noodles made from buckwheat flour, originating from Japan, where they are a traditional staple in cuisine. They have a nutty flavor and are enjoyed both hot in soups and cold with dipping sauces. Buckwheat, despite its name, is not a type of wheat, making soba noodles naturally gluten-free if made from 100% buckwheat flour. Nutritionally, soba noodles are a good source of complex carbohydrates, providing sustained energy, alongside protein and essential minerals like manganese and magnesium. A serving of soba noodles contains approximately 113 calories, 3 grams of protein, and 24 grams of carbohydrates per 56 grams (dry). They are also low in fat and provide some soluble fiber, supporting digestion and heart health.

Health Benefits

• Rich in manganese, which supports bone health and enzymatic functions in the body.
• Provides magnesium, aiding in energy production and maintaining normal blood pressure levels.
• Contains plant-based protein, beneficial for muscle repair and overall dietary protein intake.

Dietary Considerations

Allergens: Contains wheat (if not 100% buckwheat)

Suitable for: Gluten-free (if made from 100% buckwheat), vegetarian, vegan

Not suitable for: Gluten-free (if mixed with wheat flour), celiac diet (if mixed with wheat)

Selection and Storage

Store soba noodles in a cool, dry place in an airtight container to preserve freshness. Cooked soba noodles should be refrigerated and consumed within 2-3 days for best quality.

Common Questions About Soba noodle Nutrition

Is soba noodle high in protein?

Soba noodles made from 100% buckwheat flour are relatively high in protein, offering around 6 grams of protein per 2-ounce serving. They also provide all eight essential amino acids, making them a good plant-based protein source for vegetarians and vegans.

Can I eat soba noodle on a keto diet?

Soba noodles are not suitable for a strict keto diet due to their higher carbohydrate content. A 2-ounce serving contains about 24 grams of carbs, making it incompatible with keto's low-carb requirements. However, they may work in moderation for a lower-carb diet that is not strictly keto.

Are soba noodles healthy?

Soba noodles are considered healthy, especially if made from 100% buckwheat flour, which is gluten-free and rich in fiber, magnesium, and antioxidants like rutin. However, many commercial soba noodles contain a mix of wheat and buckwheat flour, so they may not have the same benefits for gluten-sensitive individuals.

What is the recommended serving size for soba noodles?

A standard serving size for soba noodles is about 2 ounces (dry), which equates to roughly 200 calories once cooked. Pairing them with vegetables and a protein source is recommended to make a balanced meal.

How do soba noodles compare to regular pasta?

Soba noodles made from 100% buckwheat are lower in calories and carbs compared to traditional wheat pasta and are naturally gluten-free. They have a nutty flavor and cook faster, but they can become mushy if overcooked, so it’s essential to follow preparation instructions carefully.

Data Sources & Scientific References