How Many Calories in Soba Noodles? Nutrition Facts & Macros
100 grams of soba noodles (dry) has 336 calories
Protein 14.4g · Carbs 74.6g · Fat 0.7g
Soba noodles are traditional Japanese buckwheat noodles — at 336 calories per 100g dry, they provide 14.4g protein (more than most noodles), 95mg magnesium (23% DV), 2.7mg iron, and 60µg folate. Cooked soba roughly doubles in weight, so 100g cooked has about 99 calories with a distinctive nutty flavor.
1406 kJ · per 100g · Water: 6.88 g
Calorie Calculator: Soba Noodles
100 g Soba Noodles contains 336 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 bundle/serving (56g dry) | 188 kcal | 8.1g | 41.8g | 0.4g |
| 1 cup cooked (~114g → 57g dry) | 192 kcal | 8.2g | 42.5g | 0.4g |
| 100 grams (dry) | 336 kcal | 14.4g | 74.6g | 0.7g |
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Soba Noodles — Nutrition Facts
| Soba Noodles | per 100g |
|---|---|
| Calories | 336 kcal |
| Protein | 14.38 g |
| Fat | 0.71 g |
| Carbs | 74.62 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 792 mg |
| Potassium | 252 mg |
| Magnesium | 95 mg |
| Phosphorus | 254 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.24 mg |
| Folate | 60 mcg |
| Water | 6.88 g |
Source: USDA FoodData Central (FDC ID: 168906) · Data verified April 2026
Variations
Cooked soba noodles
Cooked soba has about 99 kcal per 100g (roughly half the dry values). Protein drops to about 5g, carbs to 21g per 100g cooked. Always rinse under cold water after cooking — this removes surface starch and gives soba its clean, non-sticky texture. Can be served cold (zaru soba with tsuyu dipping sauce) or reheated in hot broth (kake soba). Cooked soba is best eaten within a few hours; refrigerated it loses texture after 1-2 days.
Zaru soba (chilled)
Zaru soba is the classic Japanese summer dish: chilled soba noodles served on a bamboo mat with tsuyu dipping sauce (soy sauce, mirin, dashi), wasabi, and sliced scallions. A standard serving (~150g cooked + sauce) has about 200-250 kcal. The cold temperature enhances the buckwheat flavor and firm texture. Rinse cooked soba thoroughly under cold water, drain well, and serve immediately. Add tempura flakes (tenkasu), grated daikon, or nori strips as toppings.
Stir-fried soba (yakisoba-style)
Stir-fried soba with vegetables and sauce adds about 80-120 kcal per serving from oil and seasonings. A typical plate (~250g with vegetables) has 350-450 kcal. Note: traditional yakisoba actually uses wheat noodles, not buckwheat soba — but buckwheat soba works well stir-fried too. Cook soba slightly underdone (3 min), rinse, then stir-fry briefly on high heat with vegetables and soy sauce. The buckwheat flavor pairs well with sesame oil and ginger.
Dietary Perspectives
For Weight Loss
Soba noodles are a smart swap for weight loss: cooked soba has about 99 kcal per 100g (vs 131 kcal for regular pasta). The protein (14.4g dry) keeps you fuller longer than white noodles. Serve cold with plenty of vegetables and a light tsuyu sauce for the lowest-calorie option (~200 kcal per serving). The buckwheat fiber and protein slow digestion. Avoid yakisoba-style preparation (added oil increases calories significantly). Watch the sodium (792mg per 100g dry) — rinse well after cooking.
For Athletic Performance
Soba noodles offer athletes complex carbs (74.6g per 100g dry) with more protein than most noodles (14.4g). Magnesium (95mg, 23% DV) is essential for muscle contractions and energy metabolism. The lower GI compared to white pasta means steadier energy release during training. Iron (2.7mg) supports oxygen delivery. Good pre-workout meal 2-3 hours before training. For post-workout: soba bowl with chicken, vegetables, and broth provides carbs for glycogen replenishment plus protein for recovery.
For Keto
Soba noodles are NOT keto-friendly: 74.6g net carbs per 100g dry — even a small serving blows the daily keto limit. Even cooked (100g = ~21g net carbs), one cup exceeds 20g. For an Asian noodle experience on keto, try: shirataki noodles (0g net carbs, konjac-based), kelp noodles (1g net), or zucchini noodles in broth. These pair well with the same tsuyu/soy/sesame flavors as soba.
Frequently Asked Questions
How many calories are in soba noodles?
100g dry soba noodles has 336 calories with 74.6g carbs, 14.4g protein, and 0.7g fat. Cooked soba absorbs water and roughly doubles in weight — 100g cooked has about 99 calories. One serving (~56g dry = ~113g cooked) has about 188 calories. Notably higher in protein than regular pasta or rice noodles.
Are soba noodles gluten-free?
Most store-bought soba noodles are NOT gluten-free — they're typically made from a mix of buckwheat flour and wheat flour. Despite 'buckwheat' being naturally gluten-free, the added wheat flour means standard soba contains gluten. Look for '100% buckwheat' (juwari soba / 十割そば) for a truly gluten-free option — but always check the label, as these are less common and more expensive.
What do soba noodles taste like?
Soba has a distinctive earthy, nutty flavor from the buckwheat — more complex than regular wheat noodles. The texture is slightly chewy but more delicate than udon. Served cold (zaru soba) with dipping sauce in summer, or hot in broth (kake soba) in winter. Cook 4-5 minutes, rinse under cold water to stop cooking and remove starch. Don't overcook — they should have bite.
Are soba noodles healthy?
Yes — soba noodles are among the healthiest noodle options. 14.4g protein per 100g dry (more than pasta), 95mg magnesium (23% DV), 2.7mg iron (15% DV), 60µg folate (15% DV), and good B vitamins. Buckwheat contains rutin (a flavonoid antioxidant) that supports blood vessel health. Lower glycemic index than white pasta. The earthy flavor pairs naturally with vegetables and lean protein.
How do soba noodles compare to regular pasta?
Per 100g dry: soba has slightly more protein (14.4g vs 12-13g) and significantly more magnesium (95mg vs 18mg). Similar calories (~336 vs 350). Soba has a lower glycemic index. The main advantage: buckwheat provides unique nutrients (rutin, quercetin) that wheat pasta doesn't. Soba cooks faster (4-5 min vs 8-12 min for pasta). Trade-off: soba is more delicate and can break if overcooked.
How do you cook soba noodles?
Boil in plenty of unsalted water for 4-5 minutes (check package). Immediately rinse under cold running water and rub gently to remove surface starch — this prevents sticking and gives the characteristic clean texture. For cold soba (zaru): serve on a bamboo mat with tsuyu dipping sauce. For hot soba: add to dashi broth with toppings. Never add oil — rinsing is the key to non-sticky soba.
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