Soba Noodles — Nutrients, Health Benefits, And Shopping Tips

Soba noodles photo

Listonic Team

March 10, 2025

Soba noodles, made from nutritious buckwheat flour, offer a delightful nutty flavor and chewy texture while being gluten-free and rich in protein. Learn how to look for 100% buckwheat varieties to maximize health benefits and ensure proper storage to maintain their quality.

Nutrients

Check the detailed nutritional values of soba noodles, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 99 kcal

Nutrients per: 100 g% Daily Value*
Carbs20 g7.27%
Fiber1 g3.57%
Sugars0 g-
Glycemic Index80 -
Protein5 g10%
Sodium20 mg0.87%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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When shopping for soba noodles, look for 100% buckwheat varieties for a gluten-free option, or check the ingredient list for a higher percentage of buckwheat to ensure a richer flavor and better texture. Additionally, consider purchasing them from an Asian grocery store for a wider selection and potentially fresher options.
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Soba noodles, made from buckwheat flour, are not only a staple in Japanese cuisine but also gluten-free and rich in protein, fiber, and essential nutrients.
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To keep soba noodles fresh, store them in an airtight container in a cool, dry place, and if they are cooked, refrigerate them in a sealed container with a little bit of oil to prevent sticking.
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In Japan, eating soba on New Year's Eve is a tradition believed to bring good luck and longevity!

Health benefits

Explore the numerous health benefits of soba noodles, made from nutritious buckwheat, which offer a rich source of protein, fiber, and essential minerals while promoting heart health and aiding digestion.
  • Rich in protein, providing a plant-based source of protein that supports muscle repair and growth.
  • Gluten-free option, making it suitable for individuals with gluten sensitivities or celiac disease when made from 100% buckwheat.
  • Low glycemic index, which helps regulate blood sugar levels and may be beneficial for those managing diabetes.
  • High in fiber, promoting digestive health and aiding in maintaining a healthy weight by enhancing feelings of fullness.

Health risks

Explore the potential health risks associated with soba noodles and their implications for your overall health and dietary choices.
  • Gluten sensitivity for individuals with celiac disease or gluten intolerance, as traditional soba noodles are made from buckwheat flour that may be contaminated with gluten.
  • High sodium content in some soba noodle dishes, which can contribute to hypertension and increase the risk of cardiovascular diseases.
  • Potential for heavy metal contamination from buckwheat grown in certain regions, which may pose health risks if consumed in large quantities over time.
  • Allergic reactions in individuals sensitive to buckwheat, leading to symptoms such as hives, difficulty breathing, or gastrointestinal distress.
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How to choose soba noodles

When choosing soba noodles, pay attention to the type of buckwheat used, as 100% buckwheat noodles offer a richer flavor and are gluten-free, while blends with wheat provide a softer texture. Look for noodles that are labeled as "soba" and check the ingredient list; authentic soba noodles should ideally contain only buckwheat flour and water. Consider the thickness of the noodles as well, since thinner noodles tend to cook faster and have a more delicate texture, while thicker varieties provide a heartier bite. Lastly, check for any certifications, such as organic or locally sourced, as these can indicate higher quality and better taste, enhancing your overall dining experience.

How to store soba noodles

To properly store soba noodles and maintain their quality, keep them in a cool, dry place, away from moisture and heat sources. A pantry or cupboard is ideal for preserving their texture and flavor, as temperatures should ideally be between 50-70°F (10-21°C). Avoid storing soba noodles in the refrigerator, as the humidity can cause them to become sticky and clump together.

It's important to keep soba noodles sealed until you're ready to use them, as exposure to air can lead to staleness. If you have opened a package, transfer the noodles to an airtight container to minimize exposure to air and moisture. Additionally, consume the noodles within a few months for the best taste and texture, and always check for any signs of spoilage before cooking.

✅ Extra Tip

For an extra burst of flavor, try tossing your soba noodles with a drizzle of sesame oil and a sprinkle of chopped scallions before serving.

How long does it last?

Soba noodles, when stored properly, can last for a considerable amount of time. Unopened packages of dried soba noodles can typically remain good for about 1-2 years past the printed expiration date if kept in a cool, dry place away from moisture and heat. Once opened, it’s best to consume the noodles within 6 months for optimal taste and texture. Fresh soba noodles, on the other hand, should be used within 3-5 days if refrigerated. While soba noodles may still be safe to eat after these time frames, their flavor and quality may decline. To extend their shelf life, it’s advisable to store dried soba noodles in an airtight container.

What to do with leftovers?

Leftover soba noodles can be transformed into a variety of delicious dishes. For a quick meal, toss them with some sautéed vegetables and a splash of soy sauce for a simple stir-fry. You can also use them as a base for a refreshing soba salad, adding ingredients like cucumbers, carrots, and sesame dressing for a light and nutritious option. If you're in the mood for soup, simmer the noodles in a flavorful broth with greens and protein for a comforting . For a creative twist, blend the soba noodles into a cold noodle dish with peanut sauce or miso dressing, garnished with chopped peanuts and scallions. If you have more than you can use, consider freezing them; just be sure to toss them in a bit of oil to prevent sticking before storing in an airtight container.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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