Know what’s on your plate
Japanese soba noodles
Calories & nutrition facts
dry
Nutrition facts
Per 100 g% DV- Calories 336 kcal —
- Protein 14 g 29%
- Carbohydrate 75 g 27%
- Fat 0.7 g 1%
- Saturated fat 0.1 g 1%
- Sodium 792 mg 34%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.48 mg 40%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 3.2 mg 20%
- Pantothenic acid (B5) 0.95 mg 19%
- Vitamin B6 0.24 mg 14%
- Folate (B9) 60 µg 15%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 35 mg 3%
- Iron 2.7 mg 15%
- Magnesium 95 mg 23%
- Phosphorus 254 mg 20%
- Potassium 252 mg 5%
- Zinc 1.7 mg 16%
- Copper 0.23 mg 26%
- Manganese 1.3 mg 56%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 336 | 14 g | 75 g | 0.7 g |
| 1 × oz | 57 g | 192 | 8.2 g | 43 g | 0.4 g |
| 2 × oz | 114 g | 383 | 16 g | 85 g | 0.8 g |
| ½ × oz | 28.5 g | 96 | 4.1 g | 21 g | 0.2 g |
| 3 × oz | 171 g | 575 | 25 g | 128 g | 1.2 g |
| 4 × oz | 228 g | 766 | 33 g | 170 g | 1.6 g |
Similar foods
- Japanese somen noodlesdry356 kcal / 100 g
- Buckwheat or soba noodleuncooked359 kcal / 100 g
- Japanese udon noodlesshelf-fresh, boiled, drained100 kcal / 100 g
- Rice noodlesdry364 kcal / 100 g
- Buckwheatdry343 kcal / 100 g
- Asian noodleswith wheat and egg, plain, dry, raw371 kcal / 100 g
- Soy vermicellidry, raw343 kcal / 100 g
- Egg noodlesdry, enriched384 kcal / 100 g
- Corn pastadry357 kcal / 100 g
- Pastaspaghetti, macaroni, unenriched, dry371 kcal / 100 g
Questions about Japanese soba noodles
How do you cook Japanese soba noodles without them sticking together?
Boil them in plenty of unsalted water, stirring once or twice; they usually take 4–6 minutes, but follow the packet timing because thin noodles cook quickly. Drain and rinse under cold running water, gently rubbing the strands to wash off excess starch.
Can you eat Japanese soba noodles cold?
Yes. Rinse cooked noodles until cool, drain well and serve with a dipping sauce such as tsuyu; they are commonly eaten this way as zaru soba, often with sliced spring onion and wasabi.
What dishes can you make with Japanese soba noodles?
Serve them chilled with dipping sauce, or hot in broth as kake soba. They also work in stir-fries and salads; for a quick meal, toss cooled noodles with sesame dressing, cucumber and shredded carrot.
How should you store Japanese soba noodles?
Keep dried noodles in a cool, dry cupboard in an airtight container once opened. Refrigerate fresh noodles and use them by the date on the pack; cooked noodles are best eaten promptly, but can be chilled in a sealed container and used within a day.
Are Japanese soba noodles made entirely from buckwheat?
Not always: many contain wheat flour as well as buckwheat, which gives the noodles more elasticity. Look for noodles labelled juwari soba if you want a version made entirely from buckwheat; check ingredients carefully if avoiding wheat.
Are Japanese soba noodles gluten-free?
Only if they are made solely from buckwheat and have not been contaminated with wheat during production. Many soba noodles contain wheat flour, so check the ingredients and any allergen statement rather than relying on the name.
How much protein do Japanese soba noodles contain compared with rice noodles?
Japanese soba noodles provide 14 g of protein per 100 g, compared with 6 g in rice noodles. The listed amount is for the noodles as sold, not a cooked serving.
Do Japanese soba noodles contain much sodium?
They contain 792 mg of sodium per 100 g as sold. Rinsing cooked noodles removes surface starch, not all their sodium; dipping sauce and broth can add considerably more.
Source: USDA FoodData Central 168906 · per 100 g · carbohydrate per EU label, fibre excluded
