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Raw buckwheat soba noodles Calories
Buckwheat-based dry noodles
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw buckwheat soba noodles (85 g) has 286 calories. That works out to 336 calories per 100 g. It contains 63.4 g of carbs, 12.2 g of protein, 1.8 g of fat and 2.7 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 56 (medium), so it raises blood sugar at a moderate pace.
Raw buckwheat soba noodles Nutrition Facts
Selected: 1 serving (medium) · 85 g
286
KCAL / 85G
Carbs
63.4g
· 23% DV
Protein
12.2g
· 24% DV
Fat
1.8g
· 2% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 15% · Fat 5%
Raw buckwheat soba noodles nutrition facts table · 1 serving (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.34 g | 2% |
| Trans fat | 0 g | |
| Sodium | 6.8 mg | 0% |
| Total carbohydrate | 63.4 g | 23% |
| Fiber | 2.7 g | 10% |
| Protein | 12.2 g | 24% |
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 Raw buckwheat soba noodles?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 286 kcal |
| 1 ounce (small) | 28.4 g | 95 kcal |
| 1 serving (small) | 60 g | 202 kcal |
| 1 cup (medium) | 90 g | 302 kcal |
| 100 g | 100 g | 336 kcal |
| 1 serving (large) | 115 g | 386 kcal |
| 1 cup (large) | 120 g | 403 kcal |
| 1 pack (double) | 180 g | 605 kcal |
| 1 pack (jumbo) | 250 g | 840 kcal |
Calculated from 336 calories per 100 g.
Frequently Asked Questions About Raw buckwheat soba noodles
What are raw buckwheat soba noodles?
Raw buckwheat soba noodles are dried, uncooked Japanese-style noodles made with buckwheat flour, sometimes blended with wheat flour. They are cooked before eating and can be served hot in broth or chilled with a dipping sauce.
How do you cook raw buckwheat soba noodles?
Boil raw buckwheat soba noodles in plenty of water, following the cooking time on the package. Drain them promptly when tender. If serving them cold, rinse under cold water to stop the cooking and remove excess surface starch.
Are raw buckwheat soba noodles made entirely from buckwheat?
No, soba noodles are not necessarily 100% buckwheat. Many versions include wheat flour to help bind the dough, and this product is listed as containing gluten. The ingredient list tells you which flours are used.
Why rinse raw buckwheat soba noodles after cooking?
Rinsing raw buckwheat soba noodles removes excess starch from their surface and stops them cooking further. It helps keep chilled noodles distinct rather than gummy, which is especially useful when serving them with a dipping sauce.
How are raw buckwheat soba noodles served cold?
Raw buckwheat soba noodles can be served chilled after boiling and rinsing. They are often eaten with a savory dipping sauce, with toppings such as sliced scallions, grated ginger, or sesame added to taste.
How do raw buckwheat soba noodles taste?
Raw buckwheat soba noodles have a distinctive earthy, nutty flavor that is more noticeable in versions with a higher buckwheat content. Their taste pairs well with soy-based sauces, mushrooms, sesame, and crisp vegetables.
Can you use raw buckwheat soba noodles in a stir-fry?
Yes. Boil and drain raw buckwheat soba noodles first, then toss them briefly with cooked vegetables and sauce. Add the noodles near the end so they warm through without becoming overly soft or breaking apart.
What is the difference between raw buckwheat soba noodles and ramen?
Raw buckwheat soba noodles are defined by their buckwheat-based dough and are often served chilled or in a light broth. Ramen noodles are typically wheat-based and are most commonly served in a hot, seasoned soup.
How should you store raw buckwheat soba noodles after opening?
Keep raw buckwheat soba noodles in a cool, dry place, sealed away from moisture and strong odors. An airtight container helps protect the dried noodles once their original package has been opened.
Can you eat raw buckwheat soba noodles without cooking them?
No. Although the name says raw, raw buckwheat soba noodles are uncooked dried noodles, not a ready-to-eat raw food. Boil them before eating to soften their firm texture and make them suitable to serve.
Raw buckwheat soba noodles Vitamins & Minerals
Vitamins
B1
0.15mg · 13% DV
Biotin
3.57µg · 12% DV
B5
0.53mg · 11% DV
B3
1.62mg · 10% DV
Minerals
Manganese
0.89mg · 39% DV
Phosphorus
242mg · 35% DV
Copper
0.27mg · 30% DV
Selenium
15µg · 27% DV
Potassium ⭐
272mg · 8% DV
Sodium
6.8mg · 0% DV
Raw buckwheat soba noodles Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw buckwheat soba noodles
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 Raw buckwheat soba noodles?
Raw buckwheat soba noodles are the dried, uncooked form of soba, Japanese noodles made with buckwheat flour. Depending on the recipe, the flour may be blended with other flour. Once cooked, they have a pleasantly firm, slender bite and a distinctive, gently earthy flavour.
In Japan, soba is served chilled with a dipping sauce or hot in broth; it is also enjoyed in noodle salads and quick meals around the world. Pair the noodles with vegetables, tofu, or a savoury broth for an easy meal. They provide more protein than many familiar noodle choices, with 14.4 g per 100 g dry, and a generous serving of vegetables makes the bowl feel lighter.
How Nutritious Is Raw buckwheat soba noodles?
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 Raw buckwheat soba noodles 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 Raw buckwheat soba noodles Contain Allergens?
Contains these allergens:
Which Diets Is Raw buckwheat soba noodles 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
Raw buckwheat soba noodles Fat Profile
SATURATED
0.34g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.