Soba
Good nutritional profile
Japanese buckwheat noodles.
Soba are thin Japanese noodles made from buckwheat flour, usually mixed with some wheat flour, served cold with a soy-based dipping sauce or hot in broth. They are low in fat, with a little more protein and a lower glycemic index than wheat noodles such as udon; the dipping sauce adds sodium. Most soba noodles contain wheat; only 100% buckwheat (juwari) soba is wheat-free.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5g | 8.9% |
| Fat | 0.1g | 0.1% |
| Carbs | 21g | 7.0% |
| Simple Sugars | 7.35g | Estimate |
| Complex Carbs | 12.65g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 70g | 2.8% |
| Calories | 99 | 4.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.02 | g | 0.1% |
| Monounsaturated | 0.03 | g | 0.1% |
| Polyunsaturated | 0.03 | g | 0.2% |
| Omega-3 | 0.009 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 1 | mg | 0.1% |
| Omega-6 | 0.021 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.29 | mg |
| Vitamin E | 0.12 | mg |
| Selenium | 8.86 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 6.25 | mcg | 0.7% |
| vitamin B1 | 0.088 | mg | 7.3% |
| vitamin B2 | 0.041 | mg | 3.2% |
| vitamin B3 | 0.583 | mg | 3.6% |
| vitamin B6 | 0.045 | mg | 2.6% |
| vitamin B9 | 11.2 | mcg | 2.8% |
| vitamin B12 | 0.018 | mcg | 0.8% |
| vitamin C | 1.29 | mg | 1.4% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.119 | mg | 0.8% |
| vitamin K | 6.59 | mcg | 5.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 8.56 | mg | 0.9% |
| iron | 0.552 | mg | 3.1% |
| magnesium | 11.4 | mg | 2.9% |
| phosphorus | 31.3 | mg | 4.5% |
| potassium | 65.6 | mg | 2.5% |
| sodium | 265 | mg | 11.5% |
| zinc | 0.171 | mg | 1.6% |
| copper | 0.018 | mg | 2.0% |
| manganese | 0.386 | mg | 16.8% |
| selenium | 8.86 | mcg | 16.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 116 | mg | 16.6% | 87% |
| Isoleucine | 191 | mg | 13.6% | 76% |
| Leucine | 325 | mg | 11.9% | 64% |
| Lysine limiting | 213 | mg | 10.1% | 53% |
| Methionine | 161 | mg | 15.3% | 84% |
| Phenylalanine | 321 | mg | 18.3% | 94% |
| Threonine | 174 | mg | 16.6% | 84% |
| Tryptophan | 69 | mg | 24.6% | 125% |
| Valine | 243 | mg | 13.4% | 73% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Dried soba (buckwheat) noodles 240 g
- Dashi stock 200 ml
- Soy sauce 4 tbsp
- Mirin 3 tbsp
- Spring onions, thinly sliced 2
- Nori, cut into strips 1 sheet
- Wasabi 1 tsp
Instructions
- 1
Make the dipping sauce (tsuyu) by combining dashi, soy sauce, and mirin in a small pan; bring to a brief boil, then cool.
- 2
Cook the soba in a large pot of boiling water for about 4-5 minutes until just tender.
- 3
Drain the noodles and rinse thoroughly under cold running water to remove excess starch and chill them.
- 4
Arrange the cold noodles on a bamboo mat or plate.
- 5
Divide the cooled dipping sauce into small cups and add spring onions and wasabi as condiments.
- 6
Garnish the noodles with nori strips and serve, dipping each mouthful into the sauce.