Soba

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 (238.1g)

Calories		235.7
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		11.9 mg	0%
Total Carbohydrates		50 g	18%
	Dietary Fiber	2.9 g	10%
	Sugars	1.0 g
protein		11.9 g	23%
Vitamin D		0 mcg	0%
Calcium		28.6 mg	2%
Iron		1.9 mg	10%
Potassium		121.4 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: 47 cal (19.1%)

Carbs: 200 cal (80.2%)

About Soba

Soba is a type of Japanese noodle made primarily from buckwheat flour, although some varieties include wheat flour as well. Originating in Japan, soba has been a staple in traditional cuisine and is often served in hot broths or cold with dipping sauces. Nutritionally, soba provides notable amounts of protein (5g per serving) and complex carbohydrates (21g per serving) while being low in fat (0.1g). It also contains essential minerals like iron (0.8mg) and calcium (12mg), offering modest dietary fiber (1.2g), making it a relatively balanced option for energy and general nutrition. Buckwheat, the primary ingredient, is naturally gluten-free and contains unique antioxidants, though commercial soba may include gluten in mixed-flour versions.

Health Benefits

• Supports muscle repair and maintenance due to its protein content (5g per serving).
• Promotes better digestion thanks to its dietary fiber (1.2g per serving).
• Helps with bone health through its calcium content (12mg per serving).

Dietary Considerations

Allergens: Contains wheat (if made with mixed flours)

Suitable for: Vegetarian, low-fat diets, gluten-free (if made entirely from buckwheat)

Not suitable for: Gluten-free diets (if mixed flours include wheat), low-carb diets

Selection and Storage

Store dry soba noodles in a cool, dry place in an airtight container. After cooking, keep leftovers refrigerated and consume within 2-3 days.

Common Questions About Soba Nutrition

Is soba high in protein?

Soba contains 5 grams of protein per 100-gram serving (cooked), which is moderate compared to other grains and noodles. While it isn't extremely high in protein, it can contribute to your daily intake, especially in plant-based diets.

Can I eat soba on a keto diet?

Soba is not ideal for a keto diet as it contains 21 grams of carbohydrates per 100 grams (cooked). Since keto diets typically require very low carbohydrate intake, soba would not be a suitable choice.

What are the health benefits of eating soba?

Soba noodles are made from buckwheat, which is naturally gluten-free and packed with essential nutrients like manganese, magnesium, and antioxidants. With only 99 calories and minimal fat (0.1 g) per 100 grams, soba is a heart-healthy choice that supports good digestion and may help improve blood sugar levels.

How much soba should I eat per meal?

A typical serving size of cooked soba is about 150-200 grams, containing roughly 150-200 calories and 8-10 grams of protein. This portion pairs well with vegetables and a lean protein source for a balanced, nutritious meal.

How does soba compare to regular pasta?

Compared to regular wheat pasta, soba is lower in calories (99 calories per 100g cooked vs. ~130 calories for regular pasta) and provides more magnesium and antioxidants. However, soba has slightly fewer grams of protein and fiber. Its nutty, earthy flavor makes it a unique alternative to regular pasta.

Data Sources & Scientific References