Do Shirataki Noodles Have a Lot of Carbs?

December 12, 2025 •

3 min read

Made from the root of the konjac plant, traditional shirataki noodles are composed of over 97% water and glucomannan fiber, making them virtually free of digestible carbohydrates. This low-carb profile has made them an extremely popular food for those on keto and other carb-conscious diets.

Quick Summary

This article explores the nutritional composition of shirataki noodles, detailing their minimal carb content, high fiber, and suitability for low-carb and ketogenic diets. It covers their health benefits and how to properly prepare them to achieve the best texture and flavor.

Key Points

Virtually Zero Net Carbs: Traditional shirataki noodles are almost entirely water and glucomannan fiber, resulting in zero net carbs per serving.
High in Soluble Fiber: The primary component, glucomannan, is a soluble fiber that aids digestion and promotes feelings of fullness.
Excellent for Diabetics: Due to their lack of digestible carbs, they do not cause blood sugar spikes, making them a safe choice for those managing blood sugar.
Requires Rinsing and Dry-Frying: To improve texture and remove the packaging liquid's odor, proper rinsing and dry-frying are essential before adding them to a dish.
Versatile Ingredient: They have a neutral flavor and readily absorb sauces, making them suitable for stir-fries, soups, and pasta-like dishes.
Supports Weight Loss: The filling nature of the glucomannan fiber can lead to reduced calorie intake, aiding in weight management.

Shirataki Noodles: The Low-Carb Sensation

Shirataki noodles, also known as konjac or "miracle" noodles, have become a staple for individuals seeking a healthy, low-carb alternative to traditional pasta. Originating in Japan, these translucent, gelatinous noodles get their unique properties from glucomannan, a soluble dietary fiber found in the root of the konjac plant. Unlike pasta made from wheat or rice, shirataki's carb content is predominantly composed of this indigestible fiber, which passes through the body without contributing to blood sugar levels.

The Nutritional Breakdown

The nutritional profile of traditional shirataki noodles is remarkably sparse, which is the key to their low-carb appeal. They are approximately 97% water and 3% fiber, resulting in a product that is very low in calories and has minimal to no net carbs. A typical 4-ounce (113-gram) serving contains around 10 calories, 3 grams of carbohydrates, and 3 grams of dietary fiber, meaning there are effectively zero net carbs. Some variations, like tofu shirataki, may contain a few more calories and a small amount of digestible carbs due to the added soy.

Comparison: Shirataki vs. Regular Pasta

For those managing their carbohydrate intake, the difference between shirataki noodles and regular wheat pasta is dramatic. This comparison highlights why shirataki is a preferred option for low-carb and keto dieters.


Feature	Shirataki Noodles (per serving)	Regular Wheat Pasta (per serving)
Calories	~10-20	~220
Total Carbohydrates	~3-5g	~43g
Net Carbohydrates	0-2g	~40g+
Protein	~0g	~7g+
Fiber	~3g	~2g
Texture	Chewy, springy, gelatinous	Firmer, standard bite

Health Benefits of Shirataki Noodles

Beyond their low-carb nature, shirataki noodles offer several health benefits primarily stemming from their high glucomannan fiber content.

Weight Management: The soluble fiber expands in the stomach, promoting a feeling of fullness and delaying stomach emptying, which can help reduce overall calorie intake.
Blood Sugar Regulation: By slowing the absorption of carbohydrates, glucomannan can help prevent post-meal blood sugar and insulin spikes, making them a suitable food for those with diabetes.
Improved Digestive Health: Glucomannan acts as a prebiotic, feeding beneficial bacteria in the colon. This can support a healthy gut microbiome and aid in regular bowel movements, helping to relieve constipation.
Cholesterol Reduction: Studies suggest that the fiber can help lower LDL ("bad") cholesterol levels by increasing the amount of cholesterol excreted from the body.

A Guide to Cooking Shirataki Noodles

Proper preparation is essential to enjoying shirataki noodles. Many find them off-putting at first due to their unique packaging liquid and gelatinous texture, but a few simple steps can dramatically improve the final dish.

Rinse thoroughly: Drain the noodles from their packaging liquid and rinse them under cool water for 1–3 minutes to remove the "fishy" odor.
Boil: Cook the rinsed noodles in boiling water for 2–3 minutes.
Dry-fry: The most crucial step is to add the drained noodles back to a dry pan over medium heat. Stir-fry for several minutes until the excess moisture has evaporated and the noodles have a more satisfying, less rubbery texture.
Add to your dish: At this point, the noodles are a neutral canvas ready to absorb the flavors of your sauce, stir-fry, or soup.

How to Incorporate Them into Your Diet

Once prepared, shirataki noodles are incredibly versatile. They work well in Asian-inspired dishes like stir-fries and ramen but can also be used as a pasta replacement in Italian recipes. Because they don’t have much flavor on their own, they excel at soaking up whatever sauce you pair them with. Pair them with protein and vegetables to create a satisfying and low-calorie meal. You can find them in the refrigerated section of most supermarkets, often near the tofu.

Conclusion

In conclusion, shirataki noodles do not have a lot of carbs, making them an excellent choice for anyone monitoring their carbohydrate intake. Their almost zero net carb count, coupled with their high fiber content, makes them a healthy tool for weight management, blood sugar control, and digestive health. While their texture and initial odor require proper preparation, their ability to absorb flavors makes them a highly versatile and satisfying addition to many meals. By understanding their unique properties and following the correct cooking methods, you can successfully incorporate these "miracle noodles" into your diet without sacrificing the enjoyment of a good noodle dish.

Frequently Asked Questions

Shirataki noodles are made from glucomannan, a soluble fiber extracted from the root of the konjac plant. Some variations, like tofu shirataki, also contain added soy.

While often marketed as zero-calorie and zero-carb, traditional shirataki noodles contain trace amounts, typically around 10-20 calories and 3-5 grams of carbohydrates per serving, which are all fiber. The net carb count is essentially zero because the fiber is indigestible.

To prepare them, first rinse the noodles thoroughly in cold water for several minutes to eliminate the packaging liquid's odor. Then, boil them for 2-3 minutes before pan-frying them in a dry pan until the excess moisture evaporates.

Yes, shirataki noodles are an excellent choice for a ketogenic diet because they contain virtually zero net carbohydrates, which helps maintain ketosis while enjoying a pasta-like meal.

The high glucomannan fiber content promotes a feeling of fullness, which can lead to eating fewer calories overall and support weight management.

Shirataki noodles have a slightly chewy, springy, and gelatinous texture that is different from traditional wheat pasta. Proper preparation, including dry-frying, can improve the texture.

You can typically find shirataki noodles in the refrigerated section of most supermarkets, often located near the tofu and other specialty health food products.