Soba Noodles Nutrition Facts and Health Benefits

Soba noodles are thin pasta made with buckwheat flour. These long, brown noodles may have originated in China as far back as thousands of years ago but have since become a staple in Japanese cuisine. A popular choice in hot and cold dishes, they have a nutty flavor and chewy texture that blend well with all sorts of savory preparations.

Soba noodles also offer some distinct advantages for health. Since, in their traditional form, they’re made only with gluten-free buckwheat flour, they can be a valuable alternative for those with celiac disease or gluten sensitivity. However, many brands mix in wheat flour, so it is essential to double-check the product label.

Meanwhile, if you’re looking to add more protein to your diet, it might be time to swap spaghetti for soba. With high-protein buckwheat as their base, these noodles offer significantly more protein than most other pasta.

Soba Noodles Nutrition Facts

The nutrition information, for a 100-gram serving of cooked soba noodles, is provided by the USDA.

Carbs 

There are 21.4 grams of carbohydrates in a serving of soba noodles. The carbs come primarily from slow-digesting, complex whole grains when made with buckwheat flour and whole wheat flour. Buckwheat is consumed and prepared as a grain; it's technically not a grain. It's a pseudo-grain.

Fats 

Soba noodles contain less than one gram per serving.

Protein

Unlike most other noodles, soba is surprisingly high in protein at 5.1 grams per 100-gram serving. That’s because the noodles’ primary ingredient, buckwheat flour, is one of the highest protein grains. Another bonus: Soba noodles offer complete protein, meaning they contain all nine essential amino acids the body cannot produce on its own.

Vitamins and Minerals

Most whole grains are an excellent source of micronutrients—and soba noodles are no exception. In a 2-ounce serving, you can expect to take in approximately 9% of your recommended daily intake (RDI) of iron and 3.5% RDI of calcium.

You’ll find varying amounts of sodium in soba, depending on how much salt is added during processing. According to the USDA, a 2-ounce serving of soba contains 100mg of sodium or 4% of your recommended daily sodium intake.

Calories

Soba noodles contain 99 calories in a 100-gram serving. Of those 80% are carbs, 19% are protein, and 1% are fat.

Health Benefits

Soba noodles are a healthy carbohydrate and protein source with many benefits.

May Reduce the Risk of Heart Disease 

Eating your way to a healthier heart can be delicious! Buckwheat-based soba noodles are packed with whole grains that can contribute to a healthy cardiovascular system.

May Reduce Inflammation

Inflammation is a natural (and often helpful) process, helping the body heal from injuries and external assaults. However, when inflammation gets out of control and becomes chronic, it can have damaging health effects.

One way to reduce overall inflammation may be to increase your intake of whole grains. A 2017 study found that when adults substituted whole grains for refined grains over six weeks, they ended up with reduced markers of inflammation.

For the highest anti-inflammatory impact from soba noodles, look for those made with 100% buckwheat flour or a combination of buckwheat and whole wheat.

Could Boost Weight Loss

Compared with other pasta, soba noodles are rich in satiating protein. Higher-protein foods may promote weight loss by keeping you full and curbing cravings. Eating more protein might also boost metabolism and help retain lean muscle mass. Plus, since whole grain intake is associated with a healthier weight, soba noodles pack a one-two punch for weight loss.

A Healthy Choice for People With Diabetes 

According to the American Diabetes Association, whole grains are a “superfood” for managing diabetes. Research indicates that consuming more whole grains, like buckwheat flour in soba, could help prevent and treat type 2 diabetes.

This is partly due to the dietary fiber, slowly digestible and resistant starch higher in whole groat flour noodles. Slowly digestible fiber helps regulate blood sugar levels, an important factor for managing diabetes.

May Be Suitable for Gluten-Free Diets

Traditional soba noodles are made solely with buckwheat flour, meaning they are 100% gluten-free. This variety of soba makes an excellent choice for people who can’t tolerate gluten, such as those with celiac disease or gluten sensitivity. But be sure to check ingredient lists carefully; buckwheat flour is difficult to turn into noodles, so many brands add wheat flour for a better texture.

Allergies

Because soba noodles often include wheat, one of the top eight food allergens, it is possible to have an allergic reaction to them. If you know you have a wheat allergy, celiac disease, or gluten sensitivity, you’ll want to avoid soba noodles unless they’re wheat-free.

Adverse Effects

Except for the possibility of an allergic reaction to wheat, adverse side effects from eating soba noodles are rare. 

Varieties

Think all soba is the same? Think again! These noodles can vary by the amount of buckwheat flour used and the flavorings added. Some specialty food stores even sell soba noodles with added flavorings like green tea or sesame. Below are a few common varieties:

• Juwari soba is the most classic version, made using 100% buckwheat flour.
• Nihachi soba comes together with a blend of about 80% buckwheat and 20% wheat flour.
• Inaka soba, on the other hand, is made with ground un-hulled buckwheat seeds for a darker color and thicker texture.

When It’s Best

Buckwheat has a relatively short growing cycle of just three months so it can be harvested multiple times per year—about once in the spring, summer, and fall. This allows for a steady stream of grains for soba noodle production. For this reason (and because they have a long shelf life in dry storage), there’s no one best time for consuming soba noodles.

Storage and Food Safety

Like most pasta, dry soba noodles can hang around your pantry for a good long time—up to two years. However, even dry pasta does eventually go bad. Look for changes in texture or smell to tell you that uncooked soba is past its prime.

Have leftover cooked soba noodles from your latest broth bowl or cold salad? Be sure to store them in the refrigerator in an airtight container and use them within five days.

How to Prepare

Soba noodles are a snap to prepare. Follow package directions, or bring a pot of water to a boil, submerge the noodles, reduce heat to a low boil, and cook for four to five minutes (or until the noodles are soft). Some people like to rinse cooked soba noodles under cold water to prevent sticking.