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Buckwheat soba

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Buckwheat soba

Also known as: Soba · Noodles & pasta · 180 g serving · 30 min total

Good choice

Phần soba 180g ~220 kcal, béo 1g, natri 280mg — mì kiều mạch nhẹ.

Lời khuyên: Chấm tsuyu loãng, thêm rau; tránh soba xào dầu.

75 kcal per serving

Protein 5.5 g · Carbs 12.8 g · Fat 0.7 g · Fibre – g · Sugars – g · Sodium 864.1 mg

Where the calories come from

Where the calories come fromCalories: 28% protein, 65% carbohydrate, 8% fat. 75 kcal total.75kcal / serving
  • Protein5.52 g · 28%
  • Carbohydrate12.78 g · 65%
  • Fat0.66 g · 8%

Estimated, per 180 g serving.

Daily Value at a glance

Protein11 % % Daily Value
Fibre0 % % Daily Value
Sodium38 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy74.7 kcal4%
Protein5.5 g11%
Carbohydrate12.8 g5%
of which net carbs (carbs minus fibre)12.8 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat0.7 g1%
of which saturated fat0.1 g1%
Fibre0.0 g0%
Sodium864.2 mg38%
Where the calories come from
Protein 29% · Carbohydrate 69% · Fat 8% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A8.9 µg RAE1%
Vitamin C2.8 mg3%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.6 mg10%
Vitamin B60.1 mg6%
Folate (B9)16.2 µg4%
Vitamin B120.6 µg25%
Calcium18.9 mg1%
Iron0.6 mg3%
Magnesium22.3 mg5%
Phosphorus86.2 mg7%
Potassium234.0 mg5%
Zinc0.3 mg3%
Copper0.1 mg11%
Manganese0.4 mg17%
Cholesterol0.9 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin B12: 25 %; Manganese: 17 %; Copper: 11 %; Niacin (B3): 10 %; Thiamin (B1): 8 %; Riboflavin (B2): 8 %Vitamin B1225 %Manganese17 %Copper11 %Niacin (B3)10 %Thiamin (B1)8 %Riboflavin (B2)8 %
Health scoreHealth score 48 out of 100, rated Fair.48/ 100
Fair

Health score

48 / 100 · Fair

Formula: protective index 48 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 48, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy41.5 kcal2%
Protein3.1 g6%
Carbohydrate7.1 g3%
of which net carbs (carbs minus fibre)7.1 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat0.4 g1%
of which saturated fat0.1 g1%
Fibre0.0 g0%
Sodium480.1 mg21%
Where the calories come from
Protein 30% · Carbohydrate 68% · Fat 9% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A5.0 µg RAE1%
Vitamin C1.6 mg2%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.9 mg6%
Folate (B9)9.0 µg2%
Vitamin B120.3 µg13%
Calcium10.5 mg1%
Iron0.4 mg2%
Magnesium12.4 mg3%
Phosphorus47.9 mg4%
Potassium130.0 mg3%
Zinc0.2 mg2%
Manganese0.2 mg9%
Cholesterol0.5 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • gluten

Ingredients

  • Soba — 50 g
  • Nước dùng cá — 86 g
  • Hành lá — 14 g
  • Xì dầu — 12 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Calo 220, xơ 3g
  • Natri thấp hơn udon

Watch out for

  • Đạm 8g
  • Nước chấm dễ đội muối

Portion sizes

  • Small serving — 126 g
  • Serving — 180 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

75 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 17 min17 min
Running (steady run, 8 MET)≈ 8 min8 min
Cycling (moderate pace, 6 MET)≈ 10 min10 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by dedupe-v1 · Basis: estimated-serve

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