Soba Noodles
Buckwheat noodles sit lower than white pasta or udon. Check the label — many soba are mostly wheat flour with only a fraction of buckwheat.
FatTonic Facts
Soba Noodles · per serving 1 cup cooked (114g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 12 | −26.4 |
| Sugar (g) | 1 | −0.8 |
| Processing | processed | −16.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 6 | +4.2 |
| Glycemic index | 56 | |
| Carbs (g) | 24 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168907 (Noodles, japanese, soba, cooked), public domain, checked 2 Oct 2026; sugar and fiber not in this record.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 114 g): carbs 21.4, protein 5.1, fat 0.1 g.
What this means for fat-burning
Why this score: glycemic load 12 set it, −26.4 points. Source: USDA FoodData Central, FDC 168907.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Soba Noodles scores 64, rated Good. It scores higher than 38% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does soba noodles spike insulin?
Glycemic load 12 for 1 cup cooked (114g); FatTonic Score 64/100 — it supports fat-burning.
Is soba noodles good for fat loss?
Good (64/100): soba noodles supports fat-burning.