Soba has an estimated glycemic index of 46 (range 41 to 52), which is low, and a glycemic load of 29 per serving (high). NutriOptio estimates one serving (100 g) at 336 calories, with 13 g protein, 70 g carbohydrate and 1.5 g fat.
Japanese cuisine · Contains Gluten · Vegetarian · Vegan. Serving: 100 g.
| Nutrient | Per serving |
|---|---|
| Calories | 336 kcal |
| Protein | 13 g |
| Carbohydrate | 70 g |
| Fiber | 6 g |
| Sugars | 0.5 g |
| Added sugars | 0 g |
| Fat | 1.5 g |
| Saturated fat | 0.3 g |
| Sodium | 1 mg |
Typical ingredients: Buckwheat flour, wheat flour, water
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Hiroshima Style Okonomiyaki | 28 | 450 |
| Inari Sushi | 28 | 300 |
| Kakigori | 28 | 200 |
| Curry Bread | 26 | 250 |
| Koshihikari Rice | 26 | 168 |
NutriOptio estimates 336 calories in one serving (100 g) of a typical soba recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 29, which is high (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical soba A on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical soba in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.