Soba noodle salad
Soba noodle salad is a refreshing Japanese-inspired dish made with chilled buckwheat noodles tossed with crisp vegetables like cucumber, carrots, and edamame, often in a savory sesame or soy-based dressing. It's a popular summer meal or side, known for its light yet satisfying texture.
🍽️ Nutrition at a glance
This dish is moderate in carbs from the noodles, provides plant-based protein from buckwheat and edamame, and is low in fat unless a creamy dressing is used. A typical serving offers fiber, B vitamins, and minerals like manganese, with roughly 300-400 calories per bowl.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 55 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 600 mg |
| Potassium | 350 mg |
| Sodium | 600 mg |
| Iron | 2.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 120 mg |
| Manganese | 0.8 mg |
| Thiamin (B1) | 0.2 mg |
| Niacin (B3) | 2.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Soba noodles are traditionally made from buckwheat, which is gluten-free and has a nutty flavor, making them a unique alternative to wheat pasta. Nutritionally, they have a lower glycemic index, helping to stabilize blood sugar levels compared to many other noodle types.
