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Is Soba (Buckwheat Noodles) Keto Friendly?

Not Keto Friendly

Soba, a type of noodle made from buckwheat flour, is a popular dish in Malaysia. However, for those following a ketogenic diet, it’s important to consider whether soba fits into this low-carb, high-fat eating plan.

  • High in Carbohydrates: Soba contains 21.44g of carbohydrates per 100g, which is quite high for a keto diet. The typical serving size of soba is larger than 100g, meaning you could be consuming a significant portion of your daily carb limit in one meal.
  • Contains Wheat Flour: While buckwheat flour is a healthier alternative to regular flour, soba also contains wheat flour, which is not keto-friendly.
  • Low in Fat: The ketogenic diet emphasizes high-fat foods, and soba is low in fat, with only 0.1g per 100g.
  • Moderate Protein Content: Soba has a moderate protein content of 5.06g per 100g. While protein is important on a keto diet, it should not be the main source of calories.
  • Conclusion: Considering these factors, soba is not considered keto-friendly. It’s high in carbs and contains non-keto ingredients, making it unsuitable for a ketogenic diet.

Low-Carb Alternatives to Soba

There are many low-carb alternatives to buckwheat noodles available, such as zucchini noodles (zoodles) or konjac noodles, which are much more suitable for a keto diet.

Here are some low-carb noodle products you can find on Ketogrocer:

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories99
  • % Daily Value *
  • Total Fat 0.1g 1%
    • Saturated Fat 0.02g 1%
  • Cholesterol 0mg 0%
  • Sodium 60mg 3%
  • Potassium 35mg 1%
  • Total Carbohydrate 21.44g 8%
    • Protein 5.06g 11%

      * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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