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Soba nutrition, glycemic index, calories, net carbs & more

Noodles, japanese, soba, cooked
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Soba

Soba
46 (low)
Insulin index ⓘ
N/A
Calories
99
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
21.44 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (114 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
2.4 (acidic)
70% Net carbs
67% Carbs
59% Manganese
50% Vitamin B1
39% Protein
Explanation: The given food contains more Net carbs than 70% of foods. Note that this food itself is richer in Net carbs than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Manganese, Vitamin B1, and Protein.
46

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 18% 7% 11% 4% 8% 4% 3% 49% 0% 0%
Calcium: 4 mg of 1,000 mg 0%
Iron: 0.48 mg of 8 mg 6%
Magnesium: 9 mg of 420 mg 2%
Phosphorus: 25 mg of 700 mg 4%
Potassium: 35 mg of 3,400 mg 1%
Sodium: 60 mg of 2,300 mg 3%
Zinc: 0.12 mg of 11 mg 1%
Copper: 0.008 mg of 1 mg 1%
Manganese: 0.374 mg of 2 mg 16%
Selenium: 0 µg of 55 µg 0%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Manganese
0.374 mg
TOP 41%
Sodium
60 mg
TOP 65%
Iron
0.48 mg
TOP 77%
Magnesium
9 mg
TOP 85%
Phosphorus
25 mg
TOP 86%
Zinc
0.12 mg
TOP 89%
Potassium
35 mg
TOP 93%
Calcium
4 mg
TOP 93%
Copper
0.008 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.094 mg of 1 mg 8%
Vitamin B2: 0.026 mg of 1 mg 2%
Vitamin B3: 0.51 mg of 16 mg 3%
Vitamin B5: 0.235 mg of 5 mg 5%
Vitamin B6: 0.04 mg of 1 mg 3%
Folate: 7 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.094 mg
TOP 50%
Folate
7 µg
TOP 72%
Vitamin B3
0.51 mg
TOP 78%
Vitamin B5
0.235 mg
TOP 78%
Vitamin B6
0.04 mg
TOP 83%
Vitamin B2
0.026 mg
TOP 89%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

6% 22% 74%
Protein:
Daily Value: 10%
5.06 g of 50 g
10%
Fats:
Daily Value: 0%
0.1 g of 65 g
0%
Carbs:
Daily Value: 7%
21.44 g of 300 g
7%
Water:
Daily Value: 4%
73.01 g of 2,000 g
4%
Other:
0.39 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 78% 51% 42% 37% 31% 21% 38% 42% 51%
Tryptophan: 72 mg of 280 mg 26%
Threonine: 177 mg of 1,050 mg 17%
Isoleucine: 195 mg of 1,400 mg 14%
Leucine: 330 mg of 2,730 mg 12%
Lysine: 214 mg of 2,100 mg 10%
Methionine: 72 mg of 1,050 mg 7%
Phenylalanine: 217 mg of 1,750 mg 12%
Valine: 249 mg of 1,820 mg 14%
Histidine: 119 mg of 700 mg 17%

Fat type information

0.019% 0.026% 0.031%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g

All nutrients for Soba per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 30% 21.44g 2.5 times less than Chocolate Chocolate
Protein 12% 61% 5.06g 1.8 times more than Broccoli Broccoli
Fats 0% 93% 0.1g 333.1 times less than Cheese Cheese
Carbs 7% 33% 21.44g 1.3 times less than Rice Rice
Calories 5% 73% 99kcal 2.1 times more than Orange Orange
Calcium 0% 93% 4mg 31.3 times less than Milk Milk
Iron 6% 77% 0.48mg 5.4 times less than Beef Beef
Magnesium 2% 85% 9mg 15.6 times less than Almond Almond
Phosphorus 4% 86% 25mg 7.3 times less than Chicken meat Chicken meat
Potassium 1% 93% 35mg 4.2 times less than Cucumber Cucumber
Sodium 3% 65% 60mg 8.2 times less than White Bread White Bread
Zinc 1% 89% 0.12mg 52.6 times less than Beef Beef
Copper 1% 96% 0.01mg 17.8 times less than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 8% 50% 0.09mg 2.8 times less than Pea Pea
Vitamin B2 2% 89% 0.03mg 5 times less than Avocado Avocado
Vitamin B3 3% 78% 0.51mg 18.8 times less than Turkey meat Turkey meat
Vitamin B5 5% 78% 0.24mg 4.8 times less than Sunflower seed Sunflower seed
Vitamin B6 3% 83% 0.04mg 3 times less than Oat Oat
Folate 2% 72% 7µg 8.7 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Tryptophan 0% 82% 0.07mg 4.2 times less than Chicken meat Chicken meat
Threonine 0% 84% 0.18mg 4.1 times less than Beef Beef
Isoleucine 0% 85% 0.2mg 4.7 times less than Salmon Salmon
Leucine 0% 86% 0.33mg 7.4 times less than Tuna Tuna
Lysine 0% 85% 0.21mg 2.1 times less than Tofu Tofu
Methionine 0% 86% 0.07mg 1.3 times less than Quinoa Quinoa
Phenylalanine 0% 85% 0.22mg 3.1 times less than Egg Egg
Valine 0% 85% 0.25mg 8.1 times less than Soybean Soybean
Histidine 0% 84% 0.12mg 6.3 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 0% 91% 0.02g 310.3 times less than Beef Beef
Monounsaturated Fat N/A 88% 0.03g 376.9 times less than Avocado Avocado
Polyunsaturated fat N/A 93% 0.03g 1521.7 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 99
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
3%
Sodium 60mg
7%
Total Carbohydrate 21g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 5g
Vitamin D 0mcg 0%

Calcium 4mg 0%

Iron 0mg 0%

Potassium 35mg 1%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Soba nutrition infographic

Soba nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.