⏱ 100 min total

Soba Salad

Name: Soba Salad
Prep time: 45 min
Cook time: 55 min
Total time: 100 min
Yield: 1 serving
Ingredients: ³⁄₁₆ cup, chopped Mustard greens; ¹⁄₁₆ tsp Salt; ³⁄₁₆ medium Red bell pepper; 1 oz Soba noodles; ³⁄₁₆ tbsp Rice wine vinegar; ¹⁄₁₆ cucumber Cucumber; ⅔ medium Scallions; ¹⁄₁₆ medium Jicama; ³⁄₁₆ tsp Sesame oil

Per 1 serving · 151 g · 9 ingredients

Calories

139

7%
of a 2,000 cal day

Protein
5.3g
14% of calories
Carbs
29g
79% of calories
Fat
1.1g
7% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Soba Salad (151 g) has 139 calories, with 5.3 g of protein, 29 g of carbohydrates and 1.1 g of fat. Most of its energy comes from carbs (79% of calories). It is high in Vitamin C (51% DV), Vitamin K (42% DV) and iron (20% DV).

Per 100 g

92cal

low energy density

Protein per 100 cal

3.8g

Net carbs

25g

carbs minus fiber

Fiber

3.8g

2.6 g sugar

High in

20%+ of the daily value

Vitamin C51%
Vitamin K42%
Iron20%
Manganese21%

Good source of

10–19% of the daily value

Dietary fiber14%
Thiamine14%
Vitamin B615%
Folate (B9)10%
Pantothenic acid10%
Magnesium11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 45 minCook 55 min

1
Cut red bell pepper lengthwise into thin strips. Seed and cut English cucumber into 1/8-inch-thick matchsticks. Peel and cut jicama into 1/8-inch-thick matchsticks. Chop & trim baby mustard greens. Cut scallions into 3-inch-long julienne strips.
2
Bring 4 quarts salted water to a rolling boil in a 5- to 6-quart pot over moderately high heat. Stir in noodles and 1/2 cup cold water. When water returns to a boil, add another 1/2 cup cold water and bring to a boil again, then repeat procedure once more. Test noodles for doneness (soba should be just tender but still firm and chewy throughout). Drain noodles in a colander and rinse well under cold water, then drain again, thoroughly. Toss noodles with sesame oil in a large bowl.
3
Toss together remaining ingredients in another bowl, then add to noodles and toss again to combine.

Vitamins & minerals

Amounts for 1 serving (151 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	52 μg	6%
Vitamin C	46 mg	51%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	50 μg	42%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.1 mg	8%
Niacin	1 mg	8%
Vitamin B6	0.2 mg	15%
Folate (B9)	42 μg	10%
Vitamin B12	0 μg	0%
Pantothenic acid	0.5 mg	10%
Choline	11 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	40 mg	4%
Iron	2 mg	20%
Potassium	296 mg	6%
Magnesium	44 mg	11%
Phosphorus	102 mg	15%
Zinc	1 mg	7%
Copper	0.1 mg	15%
Manganese	0.5 mg	21%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	8 μg	—
Arginine	0.3 g	—
Aspartic acid	0.5 g	—
Beta carotene	567 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	0.4 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	0.4 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	0.2 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 139 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

26min
Walking (3.5 mph)
17min
Cycling (moderate)
12min
Running (6 mph)
20min
Swimming laps

Common questions

How many calories are in Soba Salad?

One serving of Soba Salad (1 serving) has 139 calories, which works out to 92 calories per 100 g. That is about 6.9% of a 2,000-calorie day.

Is Soba Salad high in protein?

Not especially. It has 5.3 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Soba Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 79% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Soba Salad?

328 mg per serving.

How much sugar is in Soba Salad?

2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (151 g)

Calories139

% Daily Value*

Total fat 1.1g	1%
Saturated fat 0.2g	1%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 328mg	14%
Total carbohydrate 29g	11%
Dietary fiber 3.8g	14%
Total sugars 2.6g
Protein 5.3g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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