Are Buckwheat Noodles Low Carb? Unpacking the Nutritional Facts

December 5, 2025 •

4 min read

A cup of soba noodles contains significantly fewer carbs than a cup of traditional wheat pasta, but are buckwheat noodles low carb enough for your diet goals? The answer depends heavily on your specific dietary restrictions, like a strict ketogenic plan versus a more moderate approach.

Quick Summary

Buckwheat noodles are a healthier, lower-carbohydrate alternative to regular pasta, rich in fiber and protein, but are not suitable for a strict ketogenic diet. Their lower glycemic index aids in blood sugar management, and they can be included in a balanced, moderate low-carb meal plan with proper portion control and attention to ingredients.

Key Points

Not Strictly Low-Carb: Buckwheat noodles are not suitable for strict low-carb diets, like keto, due to their carbohydrate content.
Lower-Carb Alternative: They are a healthier, lower-carb option compared to traditional refined wheat pasta.
High in Fiber and Protein: Their rich fiber and protein content contributes to increased satiety and better blood sugar management.
Lower Glycemic Index: Buckwheat noodles have a moderate glycemic index, causing a slower rise in blood sugar than many other starches.
Check Ingredients: Some soba noodle brands contain added wheat flour, so always check the label for 100% buckwheat.
Portion Control is Key: Incorporate them into a healthy diet with balanced portions and plenty of vegetables.
Consider Other Alternatives for Keto: For very low-carb diets, alternatives like shirataki or spiralized vegetables are more appropriate.

Understanding the Carb Content of Buckwheat Noodles

Buckwheat, despite its name, is not a type of wheat but rather a gluten-free pseudo-cereal, a seed from a plant related to rhubarb. It has been a staple food in Asian and European cuisines for centuries, prized for its nutritional profile. Soba noodles, the most common form of buckwheat noodles, are made primarily from buckwheat flour, though some varieties include wheat flour, which increases the carb content. Therefore, it is crucial to check the ingredient label when purchasing.

The carb content of buckwheat noodles is where the confusion often arises. While not 'low-carb' in the ketogenic sense, they are 'lower-carb' when compared to traditional wheat pasta. For instance, a typical cup of cooked soba noodles has around 24 grams of carbs, whereas the same amount of cooked standard pasta can have over 40 grams. This difference, combined with other nutritional benefits, makes them a popular alternative.

Net Carbs, Fiber, and Protein

To get a clearer picture, let's look at the net carb count and other macronutrients. Net carbs are the total carbohydrates minus the dietary fiber. With approximately 4.5 grams of fiber per cup, buckwheat noodles have a more favorable net carb profile than many other starches. The fiber and protein content is also a significant factor in satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. A single cup provides around 5-6 grams of protein, a substantial amount for a plant-based food.

Glycemic Index and Blood Sugar

Another important aspect is the glycemic index (GI), which measures how quickly a food raises blood sugar. Buckwheat noodles have a moderate GI, lower than white rice and many types of refined pasta. The higher fiber content slows down the digestion of carbohydrates, leading to a more gradual release of glucose into the bloodstream and preventing significant blood sugar spikes. This makes them a healthier choice for people managing blood sugar levels.

Buckwheat Noodles vs. Traditional Pasta: A Comparison

To illustrate the difference, here is a nutritional comparison per 100 grams of cooked product.


Feature	Buckwheat Noodles (approx.)	Standard Wheat Pasta (approx.)	Shirataki Noodles (approx.)
Carbohydrates	21g	31g	<1g
Net Carbs	19g	28g	<1g
Fiber	2-4g	3g	3-4g
Protein	5g	5g	<1g
Glycemic Index (GI)	59 (medium)	High	0 (low)
Gluten-Free	Yes (if 100% buckwheat)	No	Yes

Are Buckwheat Noodles Keto-Friendly?

For those following a strict ketogenic diet, the answer is generally no. A typical keto diet restricts net carb intake to 20-50 grams per day. A single serving of buckwheat noodles, containing around 19 grams of net carbs, can easily consume a significant portion of or even exceed this daily limit. While they can be enjoyed in moderation on a less restrictive or general healthy-eating diet, they are not suitable for maintaining a state of ketosis. For strict keto, alternatives like shirataki noodles, spiralized zucchini, or kelp noodles are better options.

Choosing the Right Buckwheat Noodle Product

When shopping for buckwheat noodles, be mindful of the ingredients. Many soba noodle brands blend buckwheat flour with regular wheat flour for a different texture and lower cost. To ensure you're getting the best nutritional benefits and a truly gluten-free product, look for noodles made from 100% buckwheat flour. The label should specify the flour composition clearly. This is especially important for individuals with celiac disease or gluten sensitivity.

Incorporating Buckwheat Noodles into a Healthy Diet

For those not on a strict keto diet, buckwheat noodles can be a fantastic addition to a healthy eating plan. Here are some tips for incorporating them effectively:

Practice portion control: Measure your serving size to keep carbohydrate intake in check. A small portion of soba noodles can be a great base for a balanced meal.
Pair with protein: Combine buckwheat noodles with lean protein sources like chicken, tofu, or fish to create a satisfying and well-rounded meal.
Load up on vegetables: Enhance the nutritional value and volume of your dish by adding plenty of non-starchy vegetables like broccoli, bell peppers, or spinach.
Mind your sauce: Sauces can hide a surprising amount of sugar and sodium. Opt for a light, homemade dressing or a simple broth to keep your meal healthy.
Try cold preparations: Serving soba noodles cold, like in a refreshing noodle salad, can increase their resistant starch content, which has benefits for gut health.

Conclusion

In summary, while buckwheat noodles are not a low-carb food for those on a ketogenic diet, they represent a significant step up from traditional pasta in terms of nutritional value. They are lower in carbs, higher in fiber and protein, and have a lower glycemic index, making them an excellent choice for a moderate low-carb or healthy-eating plan. Just be sure to read the label to ensure you're getting a 100% buckwheat product and practice mindful portion control. For strict keto, exploring other noodle alternatives will be necessary. Healthline provides additional information on the nutritional profile of soba noodles.

Frequently Asked Questions

No, soba noodles are not considered low carb, especially for a strict diet. They contain fewer carbs than traditional pasta but are still too high for a ketogenic diet.

For most individuals on a strict ketogenic diet, buckwheat noodles are not suitable. One serving can contain nearly a full day's carb allowance.

The carbohydrate content varies, but a typical 100g serving of cooked buckwheat noodles (soba) has around 21 grams of carbs and 19 grams of net carbs.

Pure buckwheat noodles are naturally gluten-free. However, many soba noodles are a blend of buckwheat and wheat flour, so it's essential to check the ingredient list for the 'gluten-free' certification.

Thanks to their fiber content and medium glycemic index, buckwheat noodles lead to a slower, more stable rise in blood sugar compared to high-GI starches like white rice.

Yes, their high fiber and protein content promote a feeling of fullness, which can help control appetite and support weight management as part of a balanced diet.

Excellent low-carb alternatives include shirataki noodles, which are nearly carb-free, as well as kelp noodles and spiralized vegetables like zucchini or daikon radish.