Soba noodles have 99 kcal per 100 g cooked. Made from buckwheat flour, soba is gentle on digestion – buckwheat lacks the proteins that trigger wheat sensitivity. Dry soba is ~336 kcal per 100 g and roughly triples when cooked. Note: many commercial soba contains wheat flour too – check the ingredient list.
How should I track Soba noodles, cooked?
The key to tracking Soba noodles, cooked is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.