How many calories are in buckwheat soba noodles?
A 1-cup serving of cooked soba weighs 114 g and carries 113 calories. Per 100 g the cooked noodles run 99 calories, because most of what sits in the bowl is water the buckwheat pulled in. The dry bundle you tip out of the package is a different food: 336 calories per 100 g.
You'd need to walk about 23 minutes to burn the 113 calories in a 1-cup (114 g) cooked serving.
How long does it take to burn off soba Noodles?
A 1-cup (114 g) cooked serving is 113 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 113 kcal |
|---|---|
| Walking, brisk | 23 min |
| Cycling, moderate | 14 min |
| Swimming, moderate | 16 min |
| Jogging | 13 min |
| Weight training, moderate | 25 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (114 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Soba noodle quick facts
- US servings, from one ounce to a two-cup bowl
- Dry soba, precooked packs and store brands
- Protein per calorie, and the sodium that stays behind
- How do soba noodles compare?
- Most popular soba noodles brands
- FAQ
Soba noodle quick facts
The row below is SR Legacy 168907, "Noodles, japanese, soba, cooked". It is the one that matches what a person is actually looking at when they open a tracking app: a drained bowl of noodles, not a shrink-wrapped bundle. USDA gives it a household measure of 1 cup at 114 g, so the serving column below is a real USDA portion rather than something scaled.
The dry record, 168906, gets its own section further down, because the number on the package and the number in the bowl are more than three times apart.
| Nutrient | Per 100 g | Per 1 cup cooked (114 g) | % Daily Value |
|---|---|---|---|
| Calories | 99 | 113 | — |
| Total fat | 0.1 g | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0.0 g | 0% |
| Carbohydrate | 21.44 g | 24.4 g | 9% |
| Protein | 5.06 g | 5.8 g | 12% |
| Sodium | 60 mg | 68 mg | 3% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Potassium | 35 mg | 40 mg | 1% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would expect are missing on purpose. USDA does not publish dietary fiber or total sugars for this soba record, so guessing them would be worse than leaving them out. Added sugars and trans fat are absent for the same reason. Everything else is straight from the record, with the cup column scaled from the 100 g figures at 1.14. The Daily Values used here are the FDA reference amounts printed on every US label, and you can check them against the agency's own Daily Value page.
US servings, from one ounce to a two-cup bowl
| Serving | Weight | Calories |
|---|---|---|
| 1 oz cooked | 28 g | 28 kcal |
| 1 cup cooked | 114 g | 113 kcal |
| 1.5 cups cooked | 171 g | 169 kcal |
| 2 cups cooked | 228 g | 226 kcal |
| Per 100 g cooked | 100 g | 99 kcal |
Only the 1-cup line is a USDA household measure. The ounce, the cup and a half and the two-cup bowl are our own arithmetic from the USDA 100 g figure, not USDA servings.
That matters more with soba than with most noodles, because restaurant and homemade bowls rarely stop at one cup. A zaru soba plate or a chilled noodle salad is closer to two cups of drained noodles, and that is 226 calories before a single drop of dipping sauce. Even at that size, the noodles are rarely the expensive part of the meal. What lands on top of them almost always costs more.
Dry soba, precooked packs and store brands
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Dry soba, USDA generic | 336 kcal | 2 oz (57 g) | 192 kcal |
| Simply Asia Japanese style soba, dry | 339 kcal | 2 oz (56 g) | 190 kcal |
| Roland organic buckwheat soba, dry | 464 kcal | 56 g | 260 kcal |
| Annie Chun's organic buckwheat soba, precooked | 147 kcal | 170 g pack | 250 kcal |
The generic dry record and three big US supermarket brands agree closely: 336, 339 and, for Blue Dragon and the Signature Select store bundle, 357 calories per 100 g. A 2 oz dry portion, which is the serving size printed on almost every US soba package, lands between 190 and 200 calories at those three brands.
Roland's organic buckwheat soba is the outlier at 464 per 100 g, which is far above what buckwheat and wheat flour can physically deliver. That is the number as it appears on the label in USDA's Branded database, and it is worth treating as a label error rather than a real difference in the noodles.
Annie Chun's 170 g pack is a different animal again. It is sold already cooked and sitting in the tray, so its 147 calories per 100 g sits between the dry bundle and the drained bowl. The whole pack is 250 calories, and unlike the dry packages, you do not multiply it by anything.
The practical rule: if the noodles are still stiff and dry, use the package number. If they came out of boiling water, use 99 per 100 g.
Protein per calorie, and the sodium that stays behind
A cup of cooked soba gives 5.8 g of protein for 113 calories, which is 12% of the Daily Value for protein against about 6% of a 2,000-calorie day. Among the four records on this page, cooked soba is the most protein-dense per calorie: 5.1 g of protein per 100 calories, against 4.3 g for the same noodles dry, 3.8 g for whole-groat buckwheat flour and 3.1 g for rye grain. Buckwheat is a seed, not a cereal grain, and it shows up in that ratio.
Sodium is the second surprise, and it runs the other way. Dry soba carries 792 mg of sodium per 100 g, roughly a third of a teaspoon of table salt, because salt is worked into the dough to hold the noodle together. Cooked soba carries 60 mg. Scale it honestly: 100 g of dry noodles becomes about 339 g of cooked noodles by the calorie math, and those noodles hold roughly 203 mg of sodium instead of 792 mg. That is our own arithmetic from the two USDA rows, and it means about three-quarters of the salt leaves in the cooking water.
So the noodles are not the sodium problem. A 2 oz dry serving would be 451 mg of sodium, 20% of the Daily Value, if none of it leached out, and a full cup of cooked noodles is 68 mg, or 3%. The dipping sauce is where the rest of the day's salt comes from. If you are watching sodium against the 2,300 mg ceiling used in the Dietary Guidelines for Americans, dilute the tsuyu and skip the pickles rather than switching noodles.
One more thing the label will not tell you: USDA publishes no fiber value for soba at all. Buckwheat flour is a whole-grain ingredient in the sense MyPlate uses, but most US soba is a blend of buckwheat and wheat flour in a ratio the package rarely states, so the fiber content genuinely varies from brand to brand and no single number would be honest.
How do soba noodles compare?
| Food | Per 100 g | Protein per 100 g | US serving | Calories |
|---|---|---|---|---|
| Soba noodles, cooked | 99 kcal | 5.06 g | 1 cup (114 g) | 113 kcal |
| Soba noodles, dry | 336 kcal | 14.38 g | 2 oz (57 g) | 192 kcal |
| Buckwheat flour, whole-groat | 335 kcal | 12.62 g | 1 oz (28 g) | 94 kcal |
| Rye grain | 338 kcal | 10.34 g | 1 oz (28 g) | 95 kcal |
Our take: three of these four sit within 3 calories of each other per 100 g, and the cooked noodle is the odd one out only because it is mostly water. That is the whole trick of soba. If you want volume on the plate for the fewest calories, boil the noodles and measure them wet, where a heaping two-cup bowl costs 226 calories. If you are portioning from the dry package before dinner, weigh out 2 oz and expect 192 calories on the plate, sauce not included. Do not mix the two habits in the same log, which is the single most common way soba gets counted at triple its real cost.
Most popular soba noodles brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Simply Asia Japanese Style Soba Noodles | 339 cal |
| Blue Dragon Soba Noodles | 357 cal |
| Roland Organic Buckwheat Soba Noodles | 464 cal |
| Signature Select Japanese-Style Soba Noodles | 357 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Soba noodle FAQs
How many calories are in a cup of cooked soba noodles?
113 calories in one cup of cooked soba, which USDA weighs at 114 g. That works out to 99 calories per 100 g. A cup and a half is 169 calories and a generous two-cup bowl is 226, all before any dipping sauce or toppings go on.
How many calories in 2 oz of dry soba noodles?
192 calories for 2 oz, or 57 g, of dry soba at the USDA figure of 336 calories per 100 g. US brands land in the same place: Simply Asia is 190 for its 2 oz serving, and Blue Dragon and Signature Select come in around 200 for the same weight.
How much dry soba makes one cup cooked?
About 34 g of dry noodles, a little over an ounce, carries the same 113 calories as one cup cooked. That is our own arithmetic from the two USDA rows, and it assumes calories stay in the noodle. Weigh dry if you can; it is the more repeatable measurement.
How much protein is in soba noodles?
5.8 g of protein in a cup of cooked soba, 12% of the Daily Value, at 5.06 g per 100 g. Dry noodles list 14.38 g per 100 g because the water has not been added yet. Per calorie, soba beats buckwheat flour and rye grain on this page.
How many carbs are in soba noodles?
24.4 g of carbohydrate in a cup of cooked soba, which is 9% of the Daily Value, from 21.44 g per 100 g. Dry soba lists 74.62 g per 100 g. USDA publishes no fiber figure for soba, so the net-carb math cannot be done honestly from this record.
Why is dry soba so high in sodium?
792 mg per 100 g dry, against 60 mg once cooked. Salt is worked into the dough to hold the noodle together, and most of it dissolves into the boiling water. By our arithmetic from the two USDA rows, roughly three-quarters of the sodium goes down the drain with the water.
Do soba noodles have fiber?
USDA publishes no dietary fiber value for either soba record, the 99 calories per 100 g cooked or the 336 dry, so there is no number to quote. Buckwheat is a whole-grain ingredient, but US soba is usually a buckwheat and wheat flour blend in an unstated ratio, which is exactly why the fiber content varies by brand.
Are soba noodles gluten free?
Not by default: the USDA record here, 99 calories per 100 g cooked, covers standard Japanese soba, and most US supermarket packages blend buckwheat with wheat flour. Only noodles labeled 100% buckwheat are made without wheat, so read the ingredient list rather than the word buckwheat on the front.
Similar foods
- Wild Rice — 166 cal per cup, cooked
- Quinoa — 222 cal per cup cooked
- Rice — 205 cal per cup, cooked
- Milk — 149 cal per cup
- Pasta — 168 cal per cup penne
- Penne pasta — 169 cal per cup
Count it without the math
Point the camera at the bowl and BodyPal counts the noodles, the sauce and the scallions for you.
