Plant Source
May lack some essential amino acids. Good to pair with variety.
Cooked Soba Noodles
Cooked preparation
Cooked Soba Noodles (Cooked) contains 5.1g of protein per 100g, with 0.1g fat, 21.4g carbohydrates, and 99 calories. This makes it a low protein source. Source: USDA FoodData Central.
USDA FoodData Central #168907 · Data as of Mar 2026 · All values per 100g
Noodles, japanese, soba, cooked
Low Fat
| Nutrient | Amount per 100g |
|---|---|
| Protein | 5.1 g |
| Calories | 99 kcal |
| Total fat | 0.1 g |
| Carbohydrates | 21.4 g |
| Saturated fat | 0.019 g |
| Cholesterol | 0 mg |
| Sodium | 60 mg |
| Potassium | 35 mg |
How protein-efficient is Cooked Soba Noodles?
Protein Energy
Moderate20%
of calories from protein
Moderate. You're getting protein, but also plenty of carbs or fats.
Fat Ratio
50.6
grams protein per 1g fat
Extremely Lean. Almost zero fat content.
Calories for 30g
587
calories
Pricey. You have to eat 587 calories just to get your protein.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.019g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)0.1g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
60mg
Electrolyte
Potassium
35mg
Electrolyte
Magnesium
9mg
Recovery
Iron
0.48mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-03-26