How much protein is in dry soba noodles?
Two ounces of dry soba noodles (57 g) has 8.2 g of protein (191 kcal); 100 g has 14.4 g.
4.3 g protein per 100 kcal · USDA FoodData Central
4.3 g of protein per 100 kcal (17% of its calories): 2.5–5 g is moderate on our scale.
25 g of protein from dry soba noodles alone takes 174 g (about 6⅛ oz) and 583 kcal.
#2 of 7 in World foods for protein per 100 g, #3 for protein per calorie.
Protein per portion
| Portion (dry) | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 14.4 g | 336 | 74.6 g | 0.7 g |
| 1 oz (28 g) | 4.1 g | 95 | 21 g | 0.2 g |
| 2 oz (57 g) | 8.2 g | 191 | 42 g | 0.4 g |
Two ounces of dry soba noodles (57 g) is 7% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Weights are dry. Cooking adds water, so cooked pasta and grains have less protein per 100 g, but a portion keeps the protein it started with.
Most of its calories come from carbohydrate: about 89%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than dry rice noodles, taco shells and tostada shells and less than white miso.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| White miso | 12.8 g | 198 | 6.5 g |
| Dry soba noodles | 14.4 g | 336 | 4.3 g |
| Dry rice noodles | 6 g | 364 | 1.6 g |
| Taco shells | 6.4 g | 476 | 1.3 g |
| Tostada shells | 6.2 g | 474 | 1.3 g |
Recipes with dry soba noodles
No library recipe uses dry soba noodles yet. High-Protein Takeout Recipes →
Questions
How much protein is in two ounces of dry soba noodles?
Two ounces of dry soba noodles (57 g) has 8.2 g of protein and 191 kcal, with 42 g of carbohydrate and 0.4 g of fat.
How much protein is in 100 g of dry soba noodles?
100 g of dry soba noodles has 14.4 g of protein, 336 kcal, 74.6 g of carbohydrate and 0.7 g of fat (USDA FoodData Central 168906).
Are dry soba noodles a good source of protein?
Moderate protein: 4.3 g of protein per 100 kcal (17% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from dry soba noodles alone takes 174 g (about 6⅛ oz) and 583 kcal.
Which has more protein, dry soba noodles or dry rice noodles?
Dry soba noodles, with 14.4 g of protein per 100 g against 6 g for dry rice noodles. Per 100 kcal: dry soba noodles 4.3 g, dry rice noodles 1.6 g.
Source: USDA FoodData Central, SR Legacy 168906: “Noodles, japanese, soba, dry”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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