Noodles, japanese, soba, dry
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Dry Japanese soba noodles are thin, earthy-tasting strands made from buckwheat flour, known for their firm, slightly nutty bite and subtle grayish-brown hue. Nutritionally, they are a high-carbohydrate, low-fat food with a respectable protein content for a grain product, offering a lighter alternative to many wheat-based pastas.
💚 Why it's loved
People love soba for its unique, nutty flavor that pairs beautifully with both hot broths and chilled dipping sauces, and for its versatility in Japanese cuisine, from simple salads to elaborate hot pot dishes. It's also deeply tied to Japanese culture, symbolizing longevity and often eaten on New Year's Eve.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can lead to blood-sugar spikes if eaten alone, and traditional soba dipping sauces (tsuyu) are often high in sodium. Those with gluten sensitivities should be cautious, as many soba brands contain wheat flour. Counteract these by pairing soba with protein like tofu or tempura, using low-sodium broth, and choosing 100% buckwheat varieties when possible.
Key benefits
- Good source of plant-based protein
- Naturally low in fat
- Contains the antioxidant rutin from buckwheat
- Provides sustained energy from complex carbohydrates
- Often served cold, making it a refreshing meal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of eating soba on New Year's Eve, called 'toshikoshi soba,' is believed to help 'cut off' the year's hardships with the noodle's long, thin shape and promote a clean start.
Full nutrition (scales with serving)
| Water | 6.9 g |
| Energy | 336 kcal |
| Energy | 1406 kj |
| Protein | 14.4 g |
| Total lipid (fat) | 0.71 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 74.6 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 95.0 mg |
| Phosphorus, P | 254 mg |
| Potassium, K | 252 mg |
| Sodium, Na | 792 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.23 mg |
| Manganese, Mn | 1.3 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.48 mg |
| Riboflavin | 0.13 mg |
| Niacin | 3.2 mg |
| Pantothenic acid | 0.95 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 60.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 60.0 ug |
| Folate, DFE | 60.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.14 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.18 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.18 g |
| Fatty acids, total polyunsaturated | 0.22 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.02 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.50 g |
| Isoleucine | 0.55 g |
| Leucine | 0.94 g |
| Lysine | 0.61 g |
| Methionine | 0.20 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.62 g |
| Tyrosine | 0.30 g |
| Valine | 0.71 g |
| Arginine | 0.90 g |
| Histidine | 0.34 g |
| Alanine | 0.70 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.94 g |
| Proline | 0.87 g |
| Serine | 0.74 g |
FAQ
Is soba gluten-free?
Not necessarily. While pure buckwheat is gluten-free, most commercial soba noodles contain wheat flour for texture and cost reasons. Look for labels stating '100% buckwheat' or 'gluten-free' to be sure.
How is soba different from ramen or udon?
Soba is made from buckwheat (and often wheat), giving it a nutty flavor and firm texture. Ramen is a wheat noodle with an alkaline springiness, while udon is a thick, chewy wheat noodle.
Can I eat soba cold?
Yes, and it's very popular! 'Zaru soba' is served chilled on a bamboo tray with a concentrated dipping sauce (tsuyu), wasabi, and condiments like grated ginger and scallions.