soba noodles
Also known as: buckwheat noodles, Kuttu Noodles
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Also known as: buckwheat noodles, Kuttu Noodles
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, soba noodles are highly nutritious as they are made from buckwheat, which provides a complete plant-based protein containing all nine essential amino acids. They are rich in manganese for bone health and rutin, a flavonoid that supports cardiovascular health and circulation.
A 100g serving of cooked soba noodles contains approximately 113 calories and 5.1g of protein. They are very low in fat (0.3g) and provide about 21.4g of carbohydrates, making them a lighter alternative to many traditional wheat pastas.
Pure buckwheat soba is naturally gluten-free; however, many commercial brands mix buckwheat with wheat flour to improve the texture. If you have a gluten intolerance, ensure the packaging specifically states '100% buckwheat' or 'gluten-free'.
Yes, traditional soba noodles are vegan as they are made from buckwheat flour, water, and sometimes wheat flour. They do not contain eggs or dairy, though you should always check the label for any non-traditional additives.
Boil soba noodles in unsalted water for 4 to 7 minutes until tender. Immediately after draining, rinse them thoroughly under cold running water to remove excess starch, which prevents them from becoming gummy or sticking together.
Soba noodles have a distinct nutty, earthy flavor and a slightly dense, grainy texture. This unique profile makes them more flavorful than standard white pasta and allows them to pair well with bold ingredients like ginger, soy, and sesame.
Soba noodles can be beneficial for weight loss because they are lower in calories than many other pastas and contain soluble fiber. This fiber helps regulate blood sugar levels and promotes a feeling of fullness, which can help reduce overall calorie intake.
soba noodles is a versatile ingredient found in cuisines around the world. With 113 calories per 100g and 5.1 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 1 recipes featuring soba noodles with step-by-step instructions.
Browse recipes →Yes, soba is frequently served cold, a style known as Zaru Soba, accompanied by a chilled dipping sauce. Rinsing the noodles in cold water after cooking is essential for this preparation to maintain their firm, springy texture.
Store cooked and rinsed soba noodles in an airtight container in the refrigerator for up to 3 to 5 days. To prevent them from clumping during storage, toss them with a small amount of sesame or vegetable oil before refrigerating.
Soba is made primarily from buckwheat flour, resulting in a brown color and nutty taste, whereas ramen is made from wheat flour and alkaline water, giving it a yellow hue and chewy texture. Soba is generally higher in fiber and minerals compared to standard ramen.
