Calories in Soba Noodles
Soba noodles are traditional Japanese noodles made primarily from buckwheat flour, giving them a distinct nutty flavor and brownish-grey color. They are a nutrient-dense alternative to wheat pasta, offering a better balance of protein and complex carbohydrates.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 99 | 5.1g | 21.4g | 0.1g |
| 1 oz (28g) | 1 oz (28g) | 28 | 1.4g | 6.1g | 0g |
Health Benefits
Contains rutin, a powerful antioxidant that supports cardiovascular health and strengthens blood vessels.
Has a lower glycemic index than traditional white pasta, helping to maintain more stable blood sugar levels.
Provides a good source of manganese, which is essential for bone health and metabolic function.
Nutrition Tips
- Rinse cooked soba noodles thoroughly under cold running water to remove excess starch and prevent sticking.
- Check the ingredient list; many commercial brands mix buckwheat with wheat flour, which affects the gluten content.
- Pair soba with a lean protein like edamame, tofu, or grilled chicken for a complete, balanced meal.
- Be mindful of the dipping sauce (Tsuyu), as it can be very high in sodium and added sugars.
- Enjoy soba cold in salads during summer for a refreshing, low-fat meal option.
GAYA Tracking Tip
For accurate results, photograph your soba noodles in the bowl before adding broth or heavy toppings — GAYA can better identify the portion size of the noodles themselves.
Frequently Asked Questions
Are soba noodles gluten-free?+
Only if they are labeled '100% buckwheat'. Most standard soba noodles contain a percentage of wheat flour to help the noodles hold their shape.
Is soba better for weight loss than spaghetti?+
Soba is generally lower in calories and higher in fiber than white spaghetti, making it a more satiating option that can support weight management.
How long should I cook soba noodles?+
They cook quickly, usually in 4-6 minutes. Overcooking makes them mushy, so test them frequently and rinse immediately in cold water.
Track Soba Noodles calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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