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Soba Noodles
Grains
Nutri-ScoreA

Soba Noodles

Fagopyrum esculentum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Soba Noodles provides 99 kcal, 5g of protein, 21g of carbohydrates, and 2.7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Soba noodles are traditional Japanese noodles made from buckwheat flour, known for their nutty flavor and high nutritional value. They are a good source of protein, fiber, and essential minerals.

Also known as:
Buckwheat NoodlesJapanese Soba
Scientific NameFagopyrum esculentum
Region of OriginJapan
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories99 kcal
Water
85%
Fiber2.7g
Total26.9g
Protein
5g(19%)
Fats
0.9g(3%)
Carbohydrates
21g(78%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.4 mg (3%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium61 mg (15%)
Phosphorus34 mg (5%)
Potassium186 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, soba noodles help combat oxidative stress and may reduce the risk of chronic diseases.
✓High fiber content promotes digestive health and aids in maintaining a healthy weight.
✓Contains essential amino acids, making it a complete protein source for vegetarians and vegans.
✓Low glycemic index helps in regulating blood sugar levels, making it suitable for diabetics.

Possible Risks & Side Effects

!Individuals with buckwheat allergies should avoid soba noodles as they can trigger allergic reactions.
!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.

How to Prepare & Consume

Soba noodles can be enjoyed hot or cold; they are best served with a light dipping sauce or in soups. Cooking them al dente preserves their texture and nutritional value.

Smart Selection & Storage

How to Select

Choose soba noodles that are 100% buckwheat for gluten-free options. Look for a firm texture and avoid those with added preservatives.

How to Store

Store dry soba noodles in a cool, dry place. Cooked noodles should be refrigerated in an airtight container and consumed within 3 days.

Myths vs Realities

MythSoba noodles are the same as regular pasta.
RealitySoba noodles are made from buckwheat, while regular pasta is typically made from wheat flour.
MythAll soba noodles are gluten-free.
RealityOnly 100% buckwheat soba noodles are gluten-free; many contain wheat.
MythSoba noodles are unhealthy due to their carbohydrate content.
RealitySoba noodles have a low glycemic index and are rich in nutrients, making them a healthy carbohydrate source.

Healthy Recipes

Soba Noodle Salad with Avocado and Sesame Dressing

A refreshing salad featuring soba noodles tossed with creamy avocado, crisp vegetables, and a nutty sesame dressing, perfect for a light lunch.

Ingredients
  • 200g soba noodles
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, julienned
  • 2 tablespoons sesame oil
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame seeds
  • Salt and pepper to taste
Instructions
  1. 1. Cook the soba noodles according to package instructions, then rinse under cold water and drain.
  2. 2. In a bowl, combine sesame oil, soy sauce, rice vinegar, salt, and pepper to make the dressing.
  3. 3. In a large bowl, mix the soba noodles, avocado, cherry tomatoes, cucumber, and dressing. Sprinkle with sesame seeds before serving.

Spicy Soba Noodle Stir-Fry with Tofu

A vibrant stir-fry featuring soba noodles, crispy tofu, and a medley of colorful vegetables, all tossed in a spicy sauce for a flavorful meal.

Ingredients
  • 200g soba noodles
  • 200g firm tofu, cubed
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 2 cups broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sriracha
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
Instructions
  1. 1. Cook the soba noodles according to package instructions and set aside.
  2. 2. In a pan, heat olive oil over medium heat, add tofu, and cook until golden brown. Remove and set aside.
  3. 3. In the same pan, add garlic and vegetables, stir-fry for 5 minutes, then add the noodles, tofu, soy sauce, and sriracha. Toss to combine and serve hot.

Soba Noodles with Miso Glazed Eggplant

Delicious soba noodles topped with roasted miso-glazed eggplant, offering a rich umami flavor and a satisfying texture.

Ingredients
  • 200g soba noodles
  • 1 large eggplant, sliced
  • 2 tablespoons miso paste
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • 2 green onions, chopped
  • Sesame seeds for garnish
Instructions
  1. 1. Preheat the oven to 200°C (400°F). Mix miso paste, honey, and olive oil in a bowl.
  2. 2. Brush the eggplant slices with the miso mixture and roast for 20 minutes until tender.
  3. 3. Cook soba noodles according to package instructions, then serve topped with roasted eggplant and garnish with green onions and sesame seeds.

Cold Soba Noodles with Peanut Sauce

A chilled soba noodle dish served with a creamy peanut sauce and topped with crunchy vegetables, perfect for hot summer days.

Ingredients
  • 200g soba noodles
  • 1/4 cup peanut butter
  • 2 tablespoons soy sauce
  • 1 tablespoon lime juice
  • 1 tablespoon honey
  • 1 carrot, grated
  • 1 cucumber, sliced
  • Chopped peanuts for garnish
Instructions
  1. 1. Cook the soba noodles according to package instructions, then rinse under cold water and drain.
  2. 2. In a bowl, whisk together peanut butter, soy sauce, lime juice, and honey until smooth.
  3. 3. Toss the cold soba noodles with the peanut sauce and top with grated carrot, cucumber, and chopped peanuts before serving.

Soba Noodle Soup with Spinach and Mushrooms

A warm and comforting soba noodle soup enriched with fresh spinach and savory mushrooms, perfect for a nourishing meal.

Ingredients
  • 200g soba noodles
  • 4 cups vegetable broth
  • 1 cup spinach
  • 1 cup mushrooms, sliced
  • 2 green onions, chopped
  • 1 tablespoon soy sauce
  • 1 teaspoon ginger, grated
Instructions
  1. 1. In a pot, bring vegetable broth to a boil, then add mushrooms and ginger, simmering for 5 minutes.
  2. 2. Add soba noodles and cook according to package instructions, then stir in spinach and soy sauce.
  3. 3. Serve hot, garnished with chopped green onions.

Soba Noodles with Grilled Chicken and Veggies

A protein-packed dish featuring grilled chicken served over soba noodles and sautéed vegetables, drizzled with a tangy dressing.

Ingredients
  • 200g soba noodles
  • 200g chicken breast, grilled and sliced
  • 1 zucchini, sliced
  • 1 bell pepper, sliced
  • 2 tablespoons olive oil
  • 2 tablespoons soy sauce
  • 1 tablespoon lemon juice
Instructions
  1. 1. Cook soba noodles according to package instructions, then drain and set aside.
  2. 2. In a pan, heat olive oil and sauté zucchini and bell pepper until tender.
  3. 3. Combine noodles, grilled chicken, sautéed veggies, soy sauce, and lemon juice in a bowl, toss well, and serve.

Soba Noodle Bowl with Roasted Chickpeas

A hearty soba noodle bowl topped with crispy roasted chickpeas and a variety of fresh vegetables, drizzled with tahini dressing.

Ingredients
  • 200g soba noodles
  • 1 can chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 cucumber, diced
  • 1 carrot, grated
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
Instructions
  1. 1. Preheat the oven to 200°C (400°F). Toss chickpeas with olive oil and paprika, then roast for 25 minutes until crispy.
  2. 2. Cook soba noodles according to package instructions, then drain.
  3. 3. In a bowl, mix tahini and lemon juice, then combine noodles, roasted chickpeas, cucumber, and carrot. Drizzle with tahini dressing before serving.

Soba Noodles with Garlic Shrimp and Broccoli

A quick and flavorful dish featuring soba noodles, succulent garlic shrimp, and steamed broccoli, perfect for a weeknight dinner.

Ingredients
  • 200g soba noodles
  • 200g shrimp, peeled and deveined
  • 2 cups broccoli florets
  • 3 cloves garlic, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon chili flakes
Instructions
  1. 1. Cook soba noodles according to package instructions and set aside.
  2. 2. In a pan, heat olive oil, add garlic and shrimp, cooking until shrimp are pink. Add broccoli and soy sauce, stir-frying for 3-4 minutes.
  3. 3. Combine the cooked soba noodles with the shrimp and broccoli mixture, sprinkle with chili flakes, and serve.

Soba Noodles with Roasted Vegetables and Feta

A colorful and nutritious dish featuring soba noodles topped with roasted seasonal vegetables and crumbled feta cheese for added flavor.

Ingredients
  • 200g soba noodles
  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 1 eggplant, diced
  • 100g feta cheese, crumbled
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 200°C (400°F). Toss diced vegetables with olive oil, salt, and pepper, then roast for 25 minutes.
  2. 2. Cook soba noodles according to package instructions, then drain.
  3. 3. Combine the noodles with roasted vegetables and top with crumbled feta cheese before serving.

Soba Noodle Stir-Fry with Bok Choy and Cashews

A delightful stir-fry featuring soba noodles, tender bok choy, and crunchy cashews, all tossed in a savory sauce for a quick meal.

Ingredients
  • 200g soba noodles
  • 2 cups bok choy, chopped
  • 1/2 cup cashews
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
Instructions
  1. 1. Cook soba noodles according to package instructions and set aside.
  2. 2. In a pan, heat sesame oil, add garlic and bok choy, stir-frying until wilted.
  3. 3. Add the noodles, soy sauce, and cashews, tossing everything together before serving.

Frequently Asked Questions (FAQ)

Are soba noodles gluten-free?

Soba noodles made from 100% buckwheat are gluten-free, but many commercial varieties may contain wheat flour.

How do I cook soba noodles?

Boil soba noodles in water for about 4-5 minutes, then rinse under cold water to stop cooking.

What are the health benefits of soba noodles?

Soba noodles are high in protein, fiber, and essential minerals, and they may help regulate blood sugar levels.

Can I eat soba noodles on a low-carb diet?

While soba noodles are lower in carbs than regular pasta, they still contain carbohydrates and should be consumed in moderation.

How should I store leftover soba noodles?

Store cooked soba noodles in an airtight container in the refrigerator for up to 3 days.

What dishes can I make with soba noodles?

Soba noodles can be used in salads, soups, stir-fries, or served cold with dipping sauces.

Are soba noodles high in calories?

Soba noodles are relatively low in calories compared to other pasta, making them a healthier option.

Can I freeze soba noodles?

It is not recommended to freeze cooked soba noodles as they may become mushy upon thawing.

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Comparisons
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Nutrients
Protein in Soba Noodles Calories in Soba Noodles Vitamin-c in Soba Noodles Magnesium in Soba Noodles
Featured Guides
Health Benefits of Soba Noodles Healthy Recipes with Soba Noodles
Rankings
Grains high in magnesium Grains high in protein Grains low in carbohidratos Grains low in índice glucémico