Soba vs Udon: Calories and Nutrition Compared (2026)

Soba is lower in calories at 99, while Udon has 127. Soba also has more protein with 5.1 g compared to Udon's 3 g.

Soba and Udon are both traditional Japanese noodles, each with unique characteristics and nutritional values. This comparison will highlight their differences in calories, protein, and other key nutrients.

What Is the Difference Between Soba and Udon?

Soba is a type of Japanese noodle made from buckwheat flour, known for its nutty flavor and health benefits. It is often served chilled or in hot broth. Udon is a thick, wheat-based noodle that is chewy and versatile, commonly used in soups and stir-fries. It is a staple in Japanese cuisine.

Soba vs Udon: Nutrition Side by Side

The following table provides a side-by-side comparison of Soba and Udon based on their nutritional content.

Nutrient (per 100 g)	Soba noodles (cooked)	Udon noodles (cooked)
Calories	99 kcal	127 kcal
Protein	5.1 g	3 g
Carbs	21.4 g	26 g
Sugar	0 g	0.5 g
Fat	0.1 g	0.5 g
Fiber	0 g	1.5 g
Sodium	60 mg	180 mg

Which Is Better, Soba or Udon?

For weight loss: Soba has 99 calories, which is lower than Udon's 127 calories, making it a better choice for weight loss.

For muscle and protein: Soba contains 5.1 g of protein, which is higher than Udon's 3 g, making it more suitable for muscle building.

For low-carb or low-sugar: Soba has 21.4 g of carbs and 0 g of sugar, while Udon has 26 g of carbs and 0.5 g of sugar, making Soba the lower-carb option.

How to Track Soba and Udon Accurately

Portion sizes and macro content can often be misjudged, leading to inaccurate assessments of nutritional value. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g: Soba from USDA FoodData Central, Udon from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which has more protein?

Soba has 5.1 g of protein, while Udon has 3 g of protein.

Which has fewer calories?

Soba has 99 calories, whereas Udon has 127 calories.

What are the carbohydrate contents?

Soba contains 21.4 g of carbohydrates, while Udon has 26 g.

How much sugar is in each noodle?

Soba has 0 g of sugar, and Udon has 0.5 g of sugar.

What is the fat content of Soba and Udon?

Soba has 0.1 g of fat, while Udon contains 0.5 g of fat.

What is the sodium content in each noodle?

Soba has 60 mg of sodium, while Udon has 180 mg.

Key Takeaways

• Soba has 99 calories per 100 g.
• Udon has 127 calories per 100 g.
• Soba contains 5.1 g of protein.
• Udon contains 3 g of protein.
• Soba has 21.4 g of carbohydrates.
• Udon has 26 g of carbohydrates.