Zaru Soba

Zaru Soba is a classic Japanese summer dish featuring chilled buckwheat noodles served on a bamboo draining mat, accompanied by a savory dipping sauce called tsuyu. It typically includes toppings like nori seaweed, wasabi, and grated ginger, and originates from Japan, where it's a beloved way to beat the heat.

🍳 View the full Zaru Soba recipe →

🍽️ Nutrition at a glance

This dish is primarily a source of complex carbohydrates from the buckwheat noodles, with moderate protein and very little fat. A typical serving provides around 300-400 calories and offers nutrients like manganese and B vitamins, especially if the soba is made with whole buckwheat flour.

Nutrition breakdown

Calories	280 kcal
Protein	11 g
Carbs	52 g
Fat	1.5 g
Fiber	3 g
Sugar	4 g
Sodium	900 mg
Potassium	280 mg
Magnesium	45 mg
Phosphorus	120 mg
Iron	1.8 mg
Niacin (B3)	3.5 mg
Manganese	1.2 mg
Thiamin (B1)	0.2 mg
Copper	0.3 mg

Per 1 serving (approx. 200 g noodles + 60 ml tsuyu dipping sauce) · estimated, varies by recipe

💡 What's interesting

Culturally, Zaru Soba is deeply tied to Japanese summer traditions and is often enjoyed during festivals or as a refreshing meal. Nutritionally, buckwheat is a gluten-free pseudocereal rich in rutin, an antioxidant that may support circulation, making it a healthier noodle alternative.