Soba Noodles — Nutrients, Health Benefits, And Shopping Tips

Written by Listonic Team
Last update on March 10, 2025
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 99 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 20 g | 7.27% |
Fiber | 1 g | 3.57% |
Sugars | 0 g | - |
Glycemic Index | 80 | - |
Protein | 5 g | 10% |
Sodium | 20 mg | 0.87% |
Total Fat | 1 | 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
Health benefits
- 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
- 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.
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
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
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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