Noodles, japanese, soba
Category: Cereal Grains & Pasta Method: Cooked
Nutrition Highlights
Serving Size
Calories
113
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 98 (86.5%) |
| Protein | 23 (20.5%) |
| Fat | 1.0 (0.9%) |
| Total | 113 (100%) |
Serving: 1 cup [114g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 83 (73.0%) |
| Carbohydrate | 24 (21.4%) |
| Protein | 5.8 (5.1%) |
| Ash | 0.4 (0.4%) |
| Fat | 0.1 (0.1%) |
| Total | 114 (100%) |
Serving: 1 cup [114g]
Benefits
-
Soba noodles are high in fiber which aids digestion and makes you feel full for longer. The fiber in soba noodles can also help lower cholesterol
-
Soba noodles are gluten-free which makes them a good option for people with celiac disease or gluten sensitivity. They are also low in calories which makes them a healthier choice compared to regular pasta
-
Soba noodles contain manganese which is important for bone health and the metabolism. They also contain selenium which is an antioxidant good for thyroid function
-
Traditional soba noodles are made from buckwheat which is a good plant-based source of protein. Buckwheat contains all eight essential amino acids making it a complete protein
-
Soba noodles cook quickly and are versatile. They can be served hot or cold in a variety of dishes from soups to salads making them a convenient meal option
Risks
-
High in carbohydrates and calories if large portions are consumed. Soba noodles are made from buckwheat flour which has no gluten, so may not be suitable for those with celiac disease or gluten sensitivity
-
High in sodium if prepared with added soy sauce or salt. Check nutrition labels and choose lower sodium options when available
-
Lacking in protein and other nutrients compared to meals containing a variety of foods. Best consumed as part of a balanced meal
-
Buckwheat can trigger allergic reactions in some individuals. Those with known allergies should check with their doctor before consuming
-
May contain preservatives, flavorings or other additives depending on brand. Read labels and choose simpler, cleaner options when possible
Additional Information
Noodles, Japanese, soba, cooked, are a popular and delicious food item that offers various nutritional benefits. Soba noodles are made from buckwheat flour, which gives them a unique nutty flavor and a slightly chewy texture. Let's explore the primary attribute and secondary attributes of this food product to understand its nutritional profile.
The primary attribute of soba noodles is their high fiber content. Fiber is an essential nutrient that aids in digestion, promotes satiety, and helps regulate blood sugar levels. A 1-cup serving of cooked soba noodles provides approximately 6 grams of dietary fiber, which is about 24% of the recommended daily intake. This significant fiber content can contribute to improved digestive health and may help prevent constipation.
Additionally, soba noodles are a good source of complex carbohydrates. These carbs are the body's primary source of energy and provide a steady release of glucose, preventing blood sugar spikes. The complex carbohydrates in soba noodles can provide sustained energy levels and help maintain a balanced blood sugar response.
Moreover, soba noodles are relatively low in calories and fat. A 1-cup serving of cooked soba noodles contains around 113 calories and less than 1 gram of fat. This makes them a suitable option for individuals looking to manage their weight or reduce their overall fat intake.
Moving on to secondary attributes, soba noodles are also a good source of protein. While they are not as high in protein as animal-based sources, such as meat or eggs, they still provide a decent amount. A 1-cup serving of cooked soba noodles contains approximately 6 grams of protein. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
Furthermore, soba noodles are naturally gluten-free when made solely from buckwheat flour. This makes them an excellent alternative for individuals with gluten intolerance or those following a gluten-free diet. However, it's important to note that some commercially available soba noodles may contain wheat flour as an additional ingredient, so it's crucial to check the label if you have gluten sensitivities.
While soba noodles offer several nutritional benefits, there are a few potential risks to consider. Firstly, soba noodles can be high in sodium if cooked in a salty broth or seasoned with soy sauce. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Therefore, it's important to monitor your overall sodium intake and choose low-sodium options when preparing soba noodles.
Additionally, some store-bought soba noodles may contain additives or preservatives. It's advisable to read the ingredient list carefully and opt for brands that use minimal additives or choose to make your own soba noodles from scratch to have better control over the ingredients used.
In conclusion, soba noodles, Japanese, cooked, offer several nutritional benefits. They are high in fiber, provide sustained energy, and are a good source of protein. Additionally, they are low in calories and fat, making them a suitable option for weight management. However, it's important to be mindful of sodium content and potential additives when selecting soba noodles. Incorporating soba noodles into a well-balanced diet can be a tasty way to enjoy a variety of nutrients and flavors.