Whole wheat soba noodles

GI 45 · LowGL 31 / 100 g6/10

Low GI

45 GI

GL 31 per 100 g

Logi score 6/10

Good protein source for a grain
High glycemic load (31) per 100g serving

Whole wheat soba noodles has a glycemic index of 45 (Low).

Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error

Instead of this

Edamame pasta
GL 6 per 100 g Edamame spaghetti provides a significantly lower glycemic load (6 vs 31) while maintaining a pasta-like texture and adding beneficial protein and fiber.
Spaghetti squash
GL 2 per 100 g Spaghetti squash is a nutrient-dense, low-glycemic vegetable swap that drastically lowers the glycemic load (2 vs 31) compared to wheat-based noodles.
Black bean pasta
GL 5.4 per 100 g Black bean pasta is a high-fiber, legume-based alternative that offers a much lower glycemic load (5 vs 31) to help prevent blood sugar spikes.

Related forms

Cooked soba
GI 56 · GL 12 per 100 g cooked

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Nutrition Facts (per 100g)

340

Calories

68 g

Carbs

13 g

Protein

2.5 g

Fat

per 100g

Calories	340 kcal
Carbohydrates	68 g
Sugars (Total)	2 g
Natural	2 g
Added	0 g
Fiber	6 g
Soluble	1.5 g
Insoluble	4.5 g
Protein	13 g
Fat	2.5 g
Saturated	0.4 g
Unsaturated	2.1 g
Sodium	5 mg

Processing Level

55%

Moderate

Why this score?

Good protein source for a grain
Contains beneficial fiber content
Minimal processing level
High glycemic load (31) per 100g serving
Significant impact on blood glucose levels

Calculate the glycemic load of a meal with Whole wheat soba noodles

Allergens

Contains: gluten

Low-GI recipes on Logi Food Coach

Frequently Asked Questions

What is the glycemic index of Whole wheat soba noodles?

Whole wheat soba noodles has a glycemic index of 45 (Low) and a glycemic load of 31 per 100 g.

Is Whole wheat soba noodles good for people with insulin resistance?

Whole wheat soba noodles has a low glycemic index (45), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.

How does Whole wheat soba noodles affect blood sugar?

Whole wheat soba noodles has a glycemic load of 31 per 100g, which indicates a significant impact on blood sugar levels.

Check Whole wheat soba noodles in the Logi app, with your portion.