Cold Soba Noodles

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In Japan, cooked buckwheat noodles are often served with a soy-based dipping sauce; here the sauce is combined with the noodles for a flavorful and easy dish.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
Cook Time:
10 mins
Total Time:
10 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Dairy-Free Healthy Pregnancy Low-Fat Vegan Vegetarian
Jump to Nutrition Facts
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Ingredients

  • 8 ounces soba noodles

  • 2 scallions, sliced

  • 2 teaspoons sesame oil

  • 2 teaspoons reduced-sodium soy sauce

  • 2 teaspoons toasted sesame seeds

Directions

  1. Cook noodles according to package directions. Drain the noodles in a colander and rinse under cold running water until cool. Transfer to a medium bowl and toss with scallions, oil, soy sauce and sesame seeds.

Nutrition Facts (per serving)

222 Calories
3g Fat
43g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 222
% Daily Value *
Total Carbohydrate 43g 16%
Protein 9g 17%
Total Fat 3g 4%
Saturated Fat 0g 2%
Folate 34mcg 9%
Sodium 538mg 23%
Calcium 20mg 2%
Iron 4mg 21%
Magnesium 55mg 13%
Potassium 148mg 3%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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