Healthy & Delicious Cooked Soba Noodles: Nutritional Benefits and Recipe Ideas
Soba Noodles (Cooked)
Soba noodles, a staple in Japanese cuisine, are made primarily from buckwheat flour and water, offering a light yet satisfying texture. Often served hot or cold, these noodles are versatile and can be enjoyed in soups, salads, or stir-fries. Soba is a great option for those seeking a gluten-free alternative, as buckwheat is naturally free from wheat.
Here’s a breakdown of the nutritional profile for cooked Japanese soba noodles per 100g serving:
| Nutrient | Amount |
|---|---|
| Energy | 99 kcal |
| Protein | 5.06 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.019 g |
| Carbohydrates | 21.44 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 4.0 mg |
| Iron | 0.48 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 25.0 mg |
| Potassium | 35.0 mg |
| Sodium | 60.0 mg |
| Zinc | 0.12 mg |
| Copper | 0.008 mcg |
| Manganese | 0.374 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.094 mg |
| Riboflavin (Vitamin B2) | 0.026 mg |
| Niacin (Vitamin B3) | 0.51 mg |
| Vitamin B6 | 0.04 mg |
| Folate | 7.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Soba noodles are generally made with buckwheat, which is naturally gluten-free. However, be cautious, as some varieties may contain gluten if mixed with wheat flour. Always check the packaging for allergens if you have dietary restrictions related to gluten.
Dietary Preferences:
- Vegan-Friendly: Soba noodles are plant-based, making them a great option for vegan diets.
- Gluten-Free (with precautions): While buckwheat itself is gluten-free, some brands may blend it with wheat flour. Always look for certified gluten-free soba for those with celiac disease or gluten intolerance.
- Low in Saturated Fat: Soba is a heart-healthy option with minimal saturated fat, making it a good choice for those managing their cholesterol levels.
Advice:
Soba noodles are an excellent addition to a balanced diet. They’re high in protein for a plant-based food and provide essential nutrients like magnesium and phosphorus. Though soba is light in calories, it’s rich in complex carbohydrates, offering a slow-releasing source of energy. For a complete meal, try pairing soba noodles with a variety of vegetables, tofu, or lean meats, and a light dressing or broth for a fulfilling dish.
Conclusion:
Cooked Japanese soba noodles are an exceptional choice for health-conscious individuals seeking a delicious, nutritious, and versatile ingredient. With their light yet hearty texture, they can be easily integrated into a wide array of meals, offering significant health benefits along with their unique flavor. Whether you’re preparing a quick weeknight dinner or exploring traditional Japanese cuisine, soba noodles provide a balanced, nutrient-rich base for countless dishes.
