Which is Healthier: Buckwheat or Rice Noodles?

November 13, 2025 •

4 min read

According to nutrition experts, buckwheat is generally richer in fiber and protein compared to white rice. But which is healthier, buckwheat or rice noodles, and which is right for your meal?

Quick Summary

This guide compares the nutritional content, glycemic index, and health benefits of buckwheat and rice noodles to help you decide which is best for your dietary needs.

Key Points

Buckwheat is More Nutritious: 100% buckwheat noodles generally offer more protein, fiber, and minerals than rice noodles.
Blood Sugar Control: Buckwheat has a lower glycemic index, leading to a slower, more stable blood sugar response, which is better for diabetics and weight management.
Gluten-Free Needs: While naturally gluten-free, always check soba noodle labels for added wheat flour; pure rice noodles are a safer choice for strict gluten-free diets.
Flavor and Texture: Buckwheat noodles have a distinctive nutty, earthy flavor and chewy texture, while rice noodles are milder and softer.
For a Lighter Option: Rice noodles are typically lower in calories and fat, making them a suitable choice for those monitoring their intake, especially when opting for brown rice noodles.

Understanding the Nutritional Profiles

Both buckwheat (often sold as soba noodles) and rice noodles serve as excellent bases for a variety of dishes, but they come from different sources and offer distinct nutritional benefits. Buckwheat, despite its name, is a pseudocereal, a seed from a flowering plant related to rhubarb, not a wheat. Rice, conversely, is a true cereal grain. This fundamental difference is reflected in their nutritional composition, taste, and texture.

The Case for Buckwheat Noodles (Soba)

Buckwheat noodles, particularly those made from 100% buckwheat flour, pack a nutritional punch. They are celebrated for their higher protein and fiber content, which contributes to satiety and better digestive health. This makes them a great option for weight management as the fiber helps you feel full longer. Buckwheat also boasts a low glycemic index (GI), meaning it releases sugar into the bloodstream at a slower, steadier rate than refined rice, which is crucial for blood sugar management. Additionally, buckwheat contains rutin, a potent antioxidant that supports heart health. However, it is essential to check labels, as many soba noodle varieties blend buckwheat with wheat flour, which is not gluten-free and can alter the nutritional profile. The earthy, nutty flavor of soba is also a key characteristic to consider, which may not suit all dishes.

The Case for Rice Noodles

Rice noodles, made from rice flour and water, are prized for their mild, neutral flavor and delicate texture. They are naturally gluten-free, making them a safe and versatile choice for individuals with celiac disease or gluten sensitivity, provided they are made in a gluten-free facility. Nutritionally, white rice noodles are lower in fiber and protein compared to their buckwheat counterparts and have a higher GI, which can lead to a quicker blood sugar spike. A healthier alternative is brown rice noodles, which retain more of the grain's nutrients, including fiber, and have a lower GI than white rice noodles. Rice noodles are low in fat and moderate in calories, providing a fast source of energy. They are a classic staple in many cuisines, such as Vietnamese and Thai food, and their mildness allows them to absorb the flavors of sauces and broths beautifully.

Nutritional Showdown: Buckwheat vs. Rice Noodles

To offer a clearer perspective, here is a breakdown comparing the typical nutritional content of buckwheat (soba) and rice noodles per serving.


Feature	Buckwheat (Soba) Noodles (per 100g)	White Rice Noodles (per 100g)	Notes
Calories	Lower (approx. 92 kcal)	Higher (approx. 130 kcal)	Buckwheat is generally lower in calories.
Protein	Higher (approx. 6.8g)	Lower (approx. 4.3g)	Buckwheat offers more protein, including all essential amino acids.
Fiber	Higher (approx. 10g dry)	Lower (approx. 1.8g)	Buckwheat is significantly richer in dietary fiber.
Glycemic Index	Low (GI approx. 51-56)	Medium to High (GI approx. 60-100)	Buckwheat provides a slower, more stable release of energy.
Micronutrients	Rich in magnesium, manganese, copper	Good source of selenium, manganese	Buckwheat is richer in a wider range of minerals.
Antioxidants	Contains rutin and quercetin	Limited antioxidants	Buckwheat offers notable antioxidant benefits.
Taste	Hearty, nutty, and earthy	Mild and neutral	A matter of preference and dish pairing.
Gluten-Free	Yes, if 100% buckwheat. Check labels	Yes, inherently gluten-free	Pure rice noodles are a safer bet for celiac disease.

How to Choose Between Buckwheat and Rice Noodles

Choosing the healthier option ultimately depends on your specific dietary goals and preferences. For those seeking higher fiber, more protein, and better blood sugar control, particularly for diabetes management, 100% buckwheat noodles are the clear winner. Their nutritional density and lower GI make them a more satisfying and beneficial choice for heart health and weight control. For individuals with a gluten intolerance or those who prefer a milder flavor and lighter texture, pure rice noodles are an excellent, safe alternative. When making your selection, consider opting for brown rice noodles over white to boost your fiber intake and lower the glycemic impact. The best choice for you might also depend on the dish you are preparing. Soba noodles are fantastic in cold salads or warm broths where their flavor can shine, while rice noodles are perfect for soaking up flavors in pho or pad thai.

For a deeper dive into how buckwheat can benefit your heart health, explore this article from the National Institutes of Health: https://pmc.ncbi.nlm.nih.gov/articles/PMC6835652/

Conclusion

While both buckwheat and rice noodles have a place in a healthy diet, buckwheat noodles generally offer superior nutritional value with their higher fiber, protein, and lower glycemic index. They are particularly beneficial for those managing blood sugar or seeking better heart health. However, rice noodles remain an excellent, versatile, and gluten-free option for many, especially when brown rice is used. The healthiest choice for you will align with your dietary needs, flavor preferences, and how the noodles fit into your overall meal. Always check the ingredients list, particularly with soba noodles, to ensure you are getting a pure, gluten-free product if that is a priority.

Frequently Asked Questions

Not always. While buckwheat is naturally gluten-free, many commercial soba noodles combine buckwheat flour with wheat flour for a different texture. You must check the ingredients list and look for products labeled as 100% buckwheat or certified gluten-free.

Buckwheat noodles are often better for weight loss due to their higher fiber and protein content, which promotes a longer feeling of fullness. The lower glycemic index also helps regulate appetite by preventing rapid blood sugar spikes.

White rice noodles can cause a blood sugar spike because they are made from refined rice flour, which has a higher glycemic index. Brown rice noodles, however, have a higher fiber content and cause a slower, more stable release of glucose into the bloodstream.

Buckwheat noodles have a distinct, hearty, and nutty flavor with earthy undertones. Rice noodles have a much milder, neutral flavor that readily absorbs the tastes of sauces and other ingredients in a dish.

Rice noodles are arguably more versatile due to their mild flavor, which can be adapted for a wider range of cuisines without overpowering the dish. Buckwheat's stronger flavor is more specific to Japanese (soba) and certain Eastern European dishes.

Buckwheat noodles are better for heart health. They contain rutin, a powerful antioxidant that helps reduce inflammation, and their fiber content can help lower cholesterol.

You can, but be mindful of the flavor difference. Buckwheat noodles will impart a nutty taste and chewier texture to a dish, whereas rice noodles will be milder and softer. Consider if the substitution will complement the other ingredients before proceeding.