OpenNutrition

AboutDownload
Soba

Soba

EverydayDry

Soba are traditional Japanese noodles made primarily from buckwheat flour, typically sold dried and requiring brief boiling before consumption. Naturally gluten-free when using 100% buckwheat (though often blended with wheat), they provide more protein and fiber than standard wheat noodles along with complex carbohydrates for sustained energy. The cooked noodles develop firm, slightly chewy strands with a nutty flavor, traditionally served chilled with dipping sauce or in hot broth as part of balanced Japanese meals.

Macro Impact

A 2 oz serving contains 188 calories, 8g protein, 42g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 188 calories?
Walking3.5 mph, moderate pace
44 min
YogaModerate effort, gentle pace
32 min
SwimmingModerate effort, freestyle
24 min
Biking12-14 mph, moderate effort
19 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size2 oz (56 g)
Amount per serving
Calories188
% Daily Value*
Total Fat0.4g
1%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium444mg
19%
Total Carbohydrate42g
15%
Dietary Fiber3g
11%
Total Sugars0g
Includes Added Sugars0g
0%
Protein8g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron2mg
8%
Potassium141mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
42 / 275 g
15%
Fiber
3 / 28 g
11%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
39 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
20%
Leucine
1 / 3 g
17%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
10%
Phenylalanine
0 / 2 g
17%
Threonine
0 / 1 g
24%
Tryptophan
0 / 0 g
36%
Valine
0 / 2 g
19%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
23%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
34 / 400 mcg
8%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
14%
Iron
2 / 13 mg
12%
Magnesium
53 / 370 mg
14%
Manganese
1 / 2 mg
35%
Phosphorous
142 / 700 mg
20%
Potassium
141 / 3k mg
5%
Selenium
4 / 55 mcg
7%
Sodium
444 / 2.3k mg
19%
Zinc
1 / 10 mg
10%
Chromium
4 / 30 mcg
14%
Molybdenum
19 / 45 mcg
41%
Iodine
8 / 150 mcg
5%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Noodles, japanese, soba, dry. USDA Standard Reference, Legacy. Food ID 168906.
  2. 2.Pasta, Japanese noodles, soba, dry. Canadian Nutrient File. Food ID 4460.
  3. 3.Noodle, soba, dry. Australian Nutrient Database. Public Food Key F006043.
  4. 4.Noodle, soba, boiled, drained. Australian Nutrient Database. Public Food Key F006042.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC