Soba Gaki

Soba Gaki are chewy, bite-sized dumplings made from buckwheat flour and water, traditionally enjoyed in Japan, particularly during the winter months. They are often served in a savory dashi broth or with a dipping sauce, highlighting the nutty flavor of the buckwheat.

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🍽️ Nutrition at a glance

These dumplings are primarily a source of complex carbohydrates from the buckwheat flour, with a moderate amount of plant-based protein and very low fat content. A typical serving provides roughly 150-200 calories, making it a light yet satisfying option.

Nutrition breakdown

Calories	280 kcal
Protein	10 g
Carbs	55 g
Fat	2 g
Fiber	3 g
Sugar	2 g
Sodium	450 mg
Iron	2.5 mg
Thiamin (B1)	0.3 mg
Niacin (B3)	4 mg
Magnesium	60 mg
Phosphorus	120 mg
Manganese	1.2 mg
Copper	0.3 mg
Selenium	10 µg

Per 4 pieces (200 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Soba Gaki is a comforting winter dish that reflects the Japanese appreciation for simple, seasonal ingredients and textures. Nutritionally, buckwheat is a gluten-free grain rich in magnesium and fiber, offering a healthier alternative to many refined flour-based dumplings.