Are soba noodles keto?
Soba noodles
Japanese buckwheat noodles are usually blended with wheat flour — a cooked cup has about 24 g net carbs. Cold shirataki or kelp noodles with the same dipping sauce make a keto zaru soba.
Nutrition per serving
1 cup cooked · 114 g- Net carbs
- 24g
- Calories
- 113kcal
- Protein
- 5.8g
- Fat
- 0.1g
- Total carbs
- 24 g
- Fiber
- 0 g
About 23.4 g of soba noodles adds up to 5 g net carbs — about 20% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 113 kcal | 99 kcal |
| Total carbohydrate | 24 g | 21 g |
| Dietary fiber | 0 g | 0 g |
| Net carbs | 24 g | 21 g |
| Protein | 5.8 g | 5.1 g |
| Fat | 0.1 g | 0.1 g |
Portion calculator
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Better keto swaps for soba noodles
Keto substitutes for pasta & noodles 7 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Are soba noodles keto?
No — soba noodles are not keto-friendly. Japanese buckwheat noodles are usually blended with wheat flour — a cooked cup has about 24 g net carbs. Cold shirataki or kelp noodles with the same dipping sauce make a keto zaru soba.
How many net carbs are in soba noodles?
1 cup cooked (114 g) of soba noodles has about 24 g net carbs (24 g total carbs minus 0 g fiber). Per 100 g, that's 21 g net carbs.
How much soba noodles can I eat on keto?
About 23.4 g of soba noodles adds up to 5 g net carbs — about 20% of a typical serving. On a typical 20 g daily limit, one serving uses about 122% of your carbs.
What is a good keto substitute for soba noodles?
Try shirataki noodles, kelp, zucchini. See our full guide: keto substitutes for pasta & noodles.
