Noodles, japanese, somen, dry
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Somen are ultra-thin, delicate Japanese wheat noodles, prized for their silky, almost ethereal texture when chilled and served in ice-cold dashi broth. They are a light, refreshing staple of Japanese summer cuisine, offering a satisfying chew without heaviness. Nutritionally, they are a high-carbohydrate, low-fat food, providing quick energy primarily from complex carbs.
Calorie split: 13% protein · 85% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love somen for its unique, delicate texture that is both smooth and subtly chewy, especially when served ice-cold on a hot day. It's a versatile canvas that absorbs the flavors of its dipping broth and accompaniments, and is deeply tied to the comforting, communal tradition of Japanese summer eating.
⚠️ Watch-outs & how to enjoy it better
As a refined wheat noodle, somen is high in carbohydrates and can cause a rapid rise in blood sugar, which is a consideration for those managing diabetes. It is also a common wheat-based allergen. To mitigate blood sugar spikes, pair it with a protein-rich topping like grilled chicken (torisoba) or a side of edamame, and focus on the broth and vegetables to promote satiety.
Key benefits
- Excellent source of quick, digestible energy from complex carbohydrates
- Very low in fat and contains no sugar
- Provides a small amount of dietary fiber
- Light and easy to digest, making it suitable for sensitive stomachs
- A traditional, minimally processed food with a short ingredient list
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of 'Nagashi Somen' involves sending the cooked noodles down a split bamboo stalk using running water, creating a fun, interactive communal dining experience where guests must catch their noodles with chopsticks.
Full nutrition (USDA data · scales with serving)
| Water | 9.2 g |
| Energy | 356 kcal |
| Energy | 1490 kj |
| Protein | 11.3 g |
| Total lipid (fat) | 0.81 g |
| Ash | 4.5 g |
| Carbohydrate, by difference | 74.1 g |
| Fiber, total dietary | 4.3 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 80.0 mg |
| Potassium, K | 164 mg |
| Sodium, Na | 1840 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.48 mg |
| Selenium, Se | 8.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.88 mg |
| Pantothenic acid | 0.49 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 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 |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.12 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.10 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.10 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.33 g |
| PUFA 18:2 | 0.30 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.30 g |
| Isoleucine | 0.44 g |
| Leucine | 0.78 g |
| Lysine | 0.22 g |
| Methionine | 0.18 g |
| Cystine | 0.32 g |
| Phenylalanine | 0.55 g |
| Tyrosine | 0.30 g |
| Valine | 0.48 g |
| Arginine | 0.42 g |
| Histidine | 0.23 g |
| Alanine | 0.33 g |
| Aspartic acid | 0.46 g |
| Glutamic acid | 4.1 g |
| Glycine | 0.36 g |
| Proline | 1.2 g |
| Serine | 0.54 g |
FAQ
What is the difference between somen and other thin Japanese noodles like hiyamugi or capellini?
Somen is the thinnest of the traditional Japanese wheat noodles (under 1.3mm diameter), made from high-gluten flour and salted water. Hiyamugi is slightly thicker, and capellini is an Italian pasta with a similar diameter but different texture and preparation.
Why is somen often served cold?
Serving somen chilled in an icy broth is a traditional way to cool down during Japan's hot, humid summers. The cold temperature highlights its delicate texture and makes it an incredibly refreshing meal.
Can I use somen noodles in hot dishes?
Yes, while cold preparation is most famous, somen can be used in light hot pots (somen nabe) or stir-fries. However, their extreme thinness means they cook very quickly and can become mushy if overcooked in hot liquids.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.56 kcal/g · 13% calories from protein · 4.3 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 11.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.