Cooked soba
Medium GI
GL 12 per 100 g
- Low fat content
- Moderate glycemic load
Cooked soba has a glycemic index of 56 (Moderate).
Updated Jul 11, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 5.4 per 100 g It is significantly higher in protein and fiber while having a much lower glycemic impact than traditional soba.
Black bean pasta - GL 0.5 per 100 g They offer a massive reduction in carbohydrates and glycemic load while providing essential micronutrients and hydration.
Spiralized zucchini
Related forms
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Cooked soba is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 99 kcal |
| Carbohydrates | 21 g |
| Sugars (Total) | 0.4 g |
| Natural | 0.4 g |
| Added | 0 g |
| Fiber | 1.8 g |
| Soluble | 0.6 g |
| Insoluble | 1.2 g |
| Protein | 5 g |
| Fat | 0.1 g |
| Saturated | 0.02 g |
| Unsaturated | 0.08 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- Low fat content
- Minimal processing level
- Contains modest protein
- Moderate glycemic load
- Refined carbohydrate base (often contains wheat)
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Cooked soba?
Cooked soba has a glycemic index of 56 (Moderate) and a glycemic load of 12 per 100 g.
Is Cooked soba good for people with insulin resistance?
Cooked soba has a medium glycemic index (56). It fits in moderation, ideally with protein or fat; a lower-load alternative is Black bean pasta.
How does Cooked soba affect blood sugar?
Cooked soba has a glycemic load of 12 per 100g, which indicates a moderate impact on blood sugar levels.
Check Cooked soba in the Logi app, with your portion.
