What are soba noodles?

Soba noodles are made from buckwheat, which is gluten-free.

How is this salad prepared?

Simply toss cooked soba noodles with your favorite vegetables and dressing.

A 1 cup serving contains about 195 calories.

Grains

A nutritious soba noodle salad, perfect as a light meal or side dish.

Per 100 g

130 kcal

1 cup

195 kcal

(150 g)

Protein	Carbs	Fat
4 g / 100g	25 g / 100g	2 g / 100g

Where the calories come from

Protein 12% · Carbs 75% · Fat 13%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup (150 g, 195 kcal) is 10% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup takes about 48 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Soba Noodle Salad is number 2 of 6 by calories per 100 g, lowest first. The similar foods average 137 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Nutty Barley Salad	120	4 g
Soba Noodle Salad	130	4 g
Turmeric Rice Salad	130	3 g
Wild Rice Pilaf with Cranberries	140	4 g
Apple Cinnamon Quinoa	143	4.1 g
Bulgur and Roasted Veggie Bowl	150	5 g

Nutrition data updated June 12, 2026.

Serving	Grams	Calories
1 cup	150 g	195 kcal
1/2 cup	75 g	98 kcal

8/10

Heart-healthy and filling, ideal for portion control in weight loss.

What are soba noodles?: Soba noodles are made from buckwheat, which is gluten-free.
How is this salad prepared?: Simply toss cooked soba noodles with your favorite vegetables and dressing.
What is a serving size?: A 1 cup serving contains about 195 calories.

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