Nutrition facts · Grains, bread and pasta
Calories in Soba noodles (cooked)
Cooked soba noodles have 99 calories per 100 g, and a 1 cup serving (114 g) has 113 calories. Most of those calories come from carbohydrates, with 21.4 g carbs per 100 g, a moderate 5.1 g of protein and just 0.1 g of fat.
Calories come from: Carbs 80% · Fat 1% · Protein 19%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 99 kcal | 5.1 g | 21.4 g | 0.1 g |
| 1 cup | 114 g | 113 kcal | 5.8 g | 24.4 g | 0.1 g |
Full nutrition (Per 100 g)
| Calories | 99 kcal |
|---|---|
| Protein | 5.1 g |
| Carbohydrates | 21.4 g |
| Fat | 0.1 g |
| of which saturated | 0 g |
| Sodium | 60 mg |
What changes the calories
- Dry soba noodles absorb water as they cook, so the same noodles have far more calories per gram before cooking than after; make sure your weight matches the form you log.
- Dipping sauces, broths and dressings such as tsuyu, sesame dressing or soy-based sauces can add noticeable calories, sugar and salt on top of the noodles themselves.
- Stir-frying soba or tossing it in sesame oil adds the calories of the oil used, while the noodles themselves contribute almost no fat.
- Restaurant and takeaway portions of soba are often larger than a single cup, so a bowl can easily hold more than one serving.
Tips for logging it accurately
- Weigh your soba after cooking and draining, and log it as cooked soba noodles; if you weigh it dry, choose a dry soba entry instead.
- Log sauces, broth, oils and toppings like tempura or egg as separate items so they are not missed.
- In BerryFit, snap a photo of your soba bowl to log it quickly, then adjust the noodle portion if the weight looks different from what you ate.
Log Soba noodles (cooked) in seconds
Snap a photo of your meal or search for Soba noodles (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of cooked soba noodles?
One cup of cooked soba noodles (114 g) has 113 calories, with 24.4 g carbs, 5.8 g protein and 0.1 g fat.
Are soba noodles lower in calories than rice noodles?
Slightly. Cooked soba has 99 calories per 100 g, while cooked rice noodles have 108 calories per 100 g.
How much protein is in soba noodles?
Cooked soba noodles have 5.1 g of protein per 100 g, or 5.8 g per 1 cup serving.
Do soba noodles have fat?
Very little: cooked soba has 0.1 g of fat per 100 g. Any fat in a soba dish usually comes from oils, dressings or toppings added to it.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Noodles, japanese, soba, cooked, FDC ID 168907); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
