Soba Noodles
Buckwheat noodles with more protein than white pasta and a nutty flavour.
Nutrition per 100 g
Standardised to 100 g of soba noodles, cooked for fair comparison. Typical serving: 1 cup cooked (114 g) — 113 kcal per 114 g serving.
| Nutrient | Per 100 g | Per serving (114 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 99 kcal | 113 kcal | 100 kcal |
| Protein | 5.1 g | 5.8 g | 5.1 g |
| Carbohydrate | 21.4 g | 24.4 g | 21.6 g |
| Fat | 0.1 g | 0.1 g | 0.1 g |
| Fibre | 1.3 g | 1.5 g | 1.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of soba noodles, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (114 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.094 mg | 0.11 mg | 8% |
| Riboflavin | 0.026 mg | 0.03 mg | 2% |
| Niacin | 0.51 mg | 0.58 mg | 3% |
| Vitamin B6 | 0.04 mg | 0.046 mg | 2% |
| Folate | 7 µg | 8 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.24 mg | 0.27 mg | 5% |
| Minerals | |||
| Calcium | 4 mg | 4.6 mg | <1% |
| Iron | 0.48 mg | 0.55 mg | 3% |
| Magnesium | 9 mg | 10.3 mg | 2% |
| Phosphorus | 25 mg | 28.5 mg | 2% |
| Potassium | 35 mg | 39.9 mg | <1% |
| Sodium | 60 mg | 68.4 mg | 3% |
| Zinc | 0.12 mg | 0.14 mg | 1% |
| Copper | 0.008 mg | 0.009 mg | <1% |
| Manganese | 0.37 mg | 0.42 mg | 16% |
Source: USDA FoodData Central — Noodles, japanese, soba, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat soba noodles?
- Buckwheat brings rutin and a complete-ish amino acid profile.
- Lower calorie per cooked cup than wheat pasta.
- Excellent cold, so leftovers are a feature.
How to include it
- Serve cold with a soy, sesame and ginger dressing.
- Add to a miso broth with tofu and greens.
- Toss warm with edamame and spring onion.
Things to consider
- Most brands blend buckwheat with wheat flour — check for 100% if coeliac.
- Overcooks quickly; rinse under cold water immediately.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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