Soba noodles glycemic index
Soba noodles has a glycemic index of 53, which is low. A 180 g serving (about 1 cup cooked) has a glycemic load of 21 (high).
Also known as: buckwheat noodles, soba
- Serving180 g
- Available carbs39 g
- Fiber—
- Sugars—
- Protein9.1 g
- Calories178 kcal
Serving: about 1 cup cooked.
What to know
Soba noodles are low GI. Many brands mix buckwheat with wheat flour; soba with a higher buckwheat share is typically lower.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 11 g | 6 | Low |
| 100 g | 21 g | 11 | Medium |
| 180 g · about 1 cup cooked | 39 g | 20 | High |
| 360 g · double serving | 77 g | 41 | High |
What the studies found
The value of 53 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (46 to 59).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 46 · Japan 2003
- 53 · China 2005
- 59 · China 2005
Soba noodles compared with other pasta & noodles
Similar low-GI foods
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Frequently asked questions
Is soba noodles low glycemic?
Yes. With a GI of 53, soba noodles is in the low range (55 or less).
What is the glycemic load of soba noodles?
A 180 g serving (about 1 cup cooked) has a glycemic load of 21, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat soba noodles?
With a GI of 53 and a high glycemic load per serving, soba noodles is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in soba noodles?
A 180 g serving has about 39 g of total carbohydrate, including — g of fiber, leaving 38.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 21.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (180 g) | |
|---|---|---|
| Calories | 99 kcal | 178 kcal |
| Carbohydrates | 21 g | 39 g |
| Available carbs | 21 g | 39 g |
| Fiber | — | — |
| Sugars | — | — |
| Protein | 5.1 g | 9.1 g |
| Fat | 0.1 g | 0.2 g |
Source: USDA FoodData Central, Noodles, japanese, soba, cooked (SR Legacy, FDC 168907). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.