17 Fit Food calories Grains, legumes and flour
Soba noodles calories and nutrition facts
Soba noodles (cooked): 99 kcal per 100 g, protein 5.1 g, fat 0.1 g, carbs 21.4 g. Typical serving (200 g): 198 kcal.
Soba are Japanese buckwheat noodles, served chilled with a dipping sauce in summer and in hot broth in winter; many brands mix in some wheat flour. Cooked soba has about 99 kcal per 100 g, while dry noodles are about 336 kcal, so weigh them before boiling and log the dry weight.
- High in protein
- Fat-free
- Low salt
- Source of manganese
- Protein 19%
- Fat 1%
- Carbs 80%
In everyday portions
- Typical serving · 200 g 198 kcal P 10.1 · F 0.2 · C 42.9 g
- 100 kcal is 100 g this much of it gives 100 kcal
- 20 g of protein is 395 g this much to eat for 20 g of protein
- Energy density Low 0.99 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 99 | 5.1 | 0.1 | 21.4 |
| Dry | 336 | 14.4 | 0.7 | 74.6 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Cooked
Energy and macros
- Energy 99 kcal 414 kJ 5%
- Protein 5.1 g 10%
- Fat 0.1 g <1%
- Carbs available, without fibre 21.4 g 8%
- Fibre no data
- Salt 0.15 g 2%
Where the calories come from
- Protein 19%
- Fat 1%
- Carbs 80%
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E no data
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.094 mg 9%
- Vitamin B2 riboflavin 0.026 mg 2%
- Vitamin B3 niacin 0.51 mg 3%
- Vitamin B5 pantothenic acid 0.235 mg 4%
- Vitamin B6 0.04 mg 3%
- Folate B9 7 µg 4%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 35 mg 2%
- Calcium 4 mg <1%
- Phosphorus 25 mg 4%
- Magnesium 9 mg 2%
- Iron 0.48 mg 3%
- Zinc 0.12 mg 1%
- Copper 0.008 mg <1%
- Manganese 0.374 mg 19%
- Selenium no data
- Iodine no data
- Sodium 60 mg 2%
EU criteria for nutrition claims
- High in protein
- Fat-free
- Low salt
- Source of manganese
Dry
Energy and macros
- Energy 336 kcal 1,406 kJ 17%
- Protein 14.4 g 29%
- Fat 0.71 g 1%
- Carbs available, without fibre 74.6 g 29%
- Fibre no data
- Salt 2 g 33%
Where the calories come from
- Protein 16%
- Fat 2%
- Carbs 82%
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E no data
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.48 mg 44%
- Vitamin B2 riboflavin 0.13 mg 9%
- Vitamin B3 niacin 3.2 mg 20%
- Vitamin B5 pantothenic acid 0.954 mg 16%
- Vitamin B6 0.24 mg 17%
- Folate B9 60 µg 30%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 252 mg 13%
- Calcium 35 mg 4%
- Phosphorus 254 mg 36%
- Magnesium 95 mg 25%
- Iron 2.7 mg 19%
- Zinc 1.7 mg 17%
- Copper 0.23 mg 23%
- Manganese 1.3 mg 65%
- Selenium no data
- Iodine no data
- Sodium 792 mg 33%
EU criteria for nutrition claims
- Source of protein
- Low fat
- High in manganese
- High in vitamin B1
- High in phosphorus
- High in folate
- Source of magnesium
- Source of copper
- Source of vitamin B3
- Source of iron
- Source of vitamin B6
- Source of zinc
- Source of vitamin B5
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids. Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 91% Fewer calories than 91% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Couscous 112 kcal
- Baked beans 94 kcal
- Buckwheat 92 kcal
- Udon noodles 95 kcal
- Spelt 127 kcal
- Millet 119 kcal
More in Grains, legumes and flour
- Wheat flour 364 kcal
- Lentils 116 kcal
- Chickpeas 164 kcal
- White beans 139 kcal
- Split peas 364 kcal
- Egg noodles 384 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168907.
Carbs are available carbohydrates, without fibre, as on EU labels.