Is Soba (Buckwheat Noodles) 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: