Also called: buckwheat noodles, boiled soba, soba, qiao mai mian, memil guksu, そば, qiáomài miàn, 荞麦面, 메밀국수, सोबा नूडल्स, سوبا نوڈلز, সবা নুডলস, சோபா நூடுல்ஸ், సోబా నూడుల్స్, ਸੋਬਾ ਨੂਡਲਜ਼, સોબા નૂડલ્સ, ಸೋಬಾ ನೂಡಲ್ಸ್, സോബ നൂഡിൽസ്, sen soba, เส้นโซบะ, noodles soba, νουντλς σόμπα, ma'karonat soba, معكرونة سوبا, nudl soba, نودل سوبا, soba nudl, ሶባ ኑድል, lapsha soba, лапша соба, lokshyna soba, локшина соба, Zaru soba, leng soba, ざるそば, leng qiaomai mian, 冷荞麦面, thande soba noodles, ठंडे सोबा नूडल्स, ٹھنڈے سوبا نوڈلز, thanda soba noodles, ঠান্ডা সোবা নুডলস, kulirndha soba noodils, குளிர்ந்த சோபா நூடுல்ஸ், challa soba noodles, చల్లని సోబా నూడుల్స్, ਠੰਡੇ ਸੋਬਾ ਨੂਡਲਜ਼, ઠંડા સોબા નૂડલ્સ, थंड सोबा नूडल्स, tampada soba noodles, ತಂಪಾದ ಸೋಬಾ ನೂಡಲ್ಸ್, thanna soba noodles, തണുത്ത സോബ നൂഡിൽസ്, soba yen, โซบะเย็น, krya soba noodles, κρύα soba noodles, soba noodles barida, نودلز سوبا باردة, soba noodles sard, نودل سوبا سرد, be-qezqaza soba noodles, ቀዝቃዛ የሶባ ኑድል, kholodnaya soba, холодная соба, kholodna soba, холодна соба, qiaomai mian, grechnevaya lapsha, гречневая лапша, hrechana lokshyna, гречана локшина, соба
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Compare with another food or recipe
Recipes with Soba noodles (boiled)
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