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Buckwheat noodles, raw Calories
Can be gluten-free, provides complex carbohydrates and manganese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat noodles, raw (85 g) has 286 calories. That works out to 336 calories per 100 g. It contains 59.2 g of carbs, 12.5 g of protein, 1.8 g of fat and 2.6 g of fiber. Its 0.9 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Buckwheat noodles, raw Nutrition Facts
Selected: 1 serving (medium) · 85 g
286
KCAL / 85G
Carbs
59.2g
· 22% DV
Protein
12.5g
· 25% DV
Fat
1.8g
· 2% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 17% · Fat 5%
Buckwheat noodles, raw nutrition facts table · 1 serving (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 4.25 mg | 0% |
| Total carbohydrate | 59.2 g | 22% |
| Fiber | 2.6 g | 9% |
| Protein | 12.5 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Buckwheat noodles, raw?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 286 kcal |
| 1 serving (small) | 50 g | 168 kcal |
| 2 ounce (whole) | 57 g | 192 kcal |
| 3 ounce (whole) | 85 g | 286 kcal |
| 1 cup (whole) | 90 g | 302 kcal |
| 100 g | 100 g | 336 kcal |
| 1 serving (large) | 120 g | 403 kcal |
| 1 piece (jumbo) | 180 g | 605 kcal |
Calculated from 336 calories per 100 g.
Frequently Asked Questions About Buckwheat noodles, raw
How do you cook buckwheat noodles?
Cook buckwheat noodles in plenty of boiling water and follow the package directions, since thickness and ingredients affect the cooking time. Start checking for tenderness before the suggested time is up; overcooking can make them soft and prone to breaking.
Are buckwheat noodles the same as soba noodles?
Soba noodles are Japanese buckwheat noodles, but the name does not guarantee they are made entirely from buckwheat. Many soba varieties also contain wheat flour, while buckwheat noodles can refer to products from different cuisines and recipes.
Are buckwheat noodles gluten-free?
Buckwheat itself is gluten-free, but buckwheat noodles may contain wheat flour. For celiac disease or a strict gluten-free diet, choose noodles specifically certified gluten-free, since recipes and manufacturing practices vary.
Why do buckwheat noodles get mushy or fall apart?
Buckwheat noodles can turn mushy when overcooked, and noodles made with a high proportion of buckwheat may be more delicate than wheat noodles. Cook them just until tender and handle them gently when draining and tossing with sauce.
What sauce goes well with buckwheat noodles?
Buckwheat noodles pair well with savory soy-based sauces, sesame, scallions, mushrooms, and vegetables. For a Japanese-style bowl, serve them with a dipping sauce; for a warm meal, toss them with the sauce while they are still hot.
Should you rinse buckwheat noodles after cooking?
Rinse buckwheat noodles under cold water when serving them chilled or when you want to stop them cooking quickly. For a hot sauced dish, draining without rinsing helps the noodles retain warmth and lets the sauce cling better.
How should you store uncooked buckwheat noodles?
Store uncooked buckwheat noodles in a cool, dry place, sealed tightly to keep out moisture and pantry odors. Once the package is open, transfer the noodles to an airtight container and follow the package date for freshness.
Can people with diabetes eat buckwheat noodles?
People with diabetes can eat buckwheat noodles, but the noodles still provide carbohydrates and can raise blood glucose. A moderate portion paired with non-starchy vegetables and a source of protein makes a more balanced meal.
Can you eat buckwheat noodles raw?
Buckwheat noodles sold raw are uncooked and should be cooked before eating. Boiling softens the dried noodles and makes them suitable for meals; eating them dry can be unpleasant and may be difficult to chew.
How do you keep cooked buckwheat noodles from sticking together?
To keep cooked buckwheat noodles from sticking, use plenty of boiling water, stir gently while they cook, and drain them promptly. If serving them cold, rinse briefly; for a hot dish, toss them with sauce soon after draining.
Buckwheat noodles, raw Vitamins & Minerals
Vitamins
B3
4.59mg · 29% DV
Biotin
2.55µg · 9% DV
B1
0.09mg · 8% DV
B5
0.37mg · 7% DV
Minerals
Manganese
0.94mg · 41% DV
Copper
0.27mg · 30% DV
Phosphorus
153mg · 22% DV
Magnesium
81mg · 19% DV
Potassium ⭐
136mg · 4% DV
Sodium
4.25mg · 0% DV
Buckwheat noodles, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat noodles, raw
To burn the 286 calories in 1 serving (medium) (85 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Buckwheat noodles, raw?
Raw buckwheat noodles are dried, uncooked noodles made with buckwheat flour; recipes may use other flours as well. They fit the tradition of dried noodles made at home in Turkey, while buckwheat noodles are also familiar in East Asian cooking.
Once cooked, they are tender with a pleasant bite. Serve them in soup, toss them with vegetables, or enjoy them simply with butter or yogurt in the Turkish style. They provide complex carbohydrates along with plant protein and manganese. For a lighter meal, pair them with plenty of vegetables and use a modest amount of butter or oil.
How Nutritious Is Buckwheat noodles, raw?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Buckwheat noodles, raw Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Buckwheat noodles, raw Contain Allergens?
Contains these allergens:
Which Diets Is Buckwheat noodles, raw Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat noodles, raw Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.44g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.