How Many Calories Do Konjac Noodles Have? The Low-Calorie Truth

October 26, 2025 •

4 min read

According to nutritional data, most konjac noodles contain between 5 and 20 calories per 100-gram serving, making them a revolutionary food for those on low-calorie or weight management diets. So, how many calories do konjac noodles have, and what is the scientific reason behind this incredibly low number? The answer lies in their unique composition and high fiber content.

Quick Summary

Konjac noodles are a low-carb, high-fiber pasta alternative with a minimal calorie count, made from the glucomannan fiber of the konjac plant. They are known for promoting satiety and are popular for weight management and keto lifestyles.

Key Points

Very low in calories: Konjac noodles typically contain 5-20 calories per 100g, a minuscule amount compared to traditional pasta.
High in glucomannan fiber: The primary ingredient, indigestible glucomannan fiber, is responsible for the low-calorie count and creates a feeling of fullness.
Aids in weight management: The fiber's ability to promote satiety makes konjac noodles a helpful tool for controlling appetite and reducing overall calorie intake.
Flavorless on their own: Konjac noodles require flavorful sauces and seasonings, as they are virtually tasteless and absorb the flavors of the dish.
Requires rinsing: A key cooking step involves thoroughly rinsing the noodles to remove the odor from their storage liquid.
Good for keto and gluten-free diets: With near-zero net carbs, they are an excellent pasta substitute for keto and gluten-free diets.

What Exactly Are Konjac Noodles?

Konjac noodles, also widely known as shirataki noodles or 'miracle noodles,' originate from the root of the konjac plant, a type of yam native to Southeast Asia. The edible part of the plant is processed into flour, which is then combined with water and lime water to form a gel-like substance that is shaped into various noodle and rice-like forms. This unique process results in a product that is almost entirely water and fiber, with virtually no digestible carbohydrates or fat. The primary fiber, glucomannan, is a soluble fiber that is highly absorbent and non-digestible by the human body.

Why are konjac noodles so low in calories?

The incredibly low calorie count of konjac noodles is directly related to their composition. Since the human body cannot break down and absorb the glucomannan fiber for energy, it passes through the digestive system largely intact. This is why they are often referred to as 'zero-calorie' noodles, though a trace amount of calories may come from other trace ingredients or slight differences in manufacturing. For this reason, it's more accurate to say they are 'near-zero' calorie. Brands like Skinny Pasta report as low as 5 calories per 100g, while others may be slightly higher.

The role of glucomannan fiber

Glucomannan is the key to konjac's weight loss benefits. When consumed, this soluble fiber absorbs a large amount of water and expands in the stomach, promoting a powerful feeling of fullness. This can significantly reduce overall food intake and calorie consumption throughout the day. The fiber also contributes to digestive health and has been shown to potentially help lower cholesterol and regulate blood sugar levels.

How Konjac Noodles Compare to Regular Pasta

For many people, the most compelling reason to choose konjac noodles is the dramatic reduction in calories and carbohydrates compared to traditional pasta. Here is a comparison based on approximate nutritional values per 100-gram serving:


Feature	Konjac/Shirataki Noodles	Regular Wheat Pasta	Tofu Shirataki Noodles
Calories	~5-20 kcal	~130-160 kcal	~20 kcal
Total Carbohydrates	~1-3 g	~25-30 g	~3 g
Dietary Fiber	~1-3 g (pure fiber)	~2-3 g	High (mostly glucomannan)
Net Carbs	Near 0 g	~20-25 g	~0 g
Texture	Chewy, slightly rubbery/gelatinous	Firm to al dente	Softer, slightly chewier than pure konjac
Flavor	Neutral, absorbs surrounding flavors	Distinct, wheat-based flavor	Neutral, absorbs flavors

Cooking Tips and Uses for Konjac Noodles

While the nutritional profile is impressive, konjac noodles have a notoriously neutral flavor and a unique, slightly rubbery texture that can be off-putting if not prepared correctly. A key step to enjoying them is proper preparation.

How to prepare shirataki noodles

Rinse Thoroughly: Start by draining the noodles from their package, which contains a storage liquid responsible for their fishy odor. Rinse them under cold, running water for 30-60 seconds to completely eliminate the smell.
Boil Briefly: Boil the noodles for 2-3 minutes in fresh water. This helps to further reduce the odor and improve their texture.
Dry-fry: For a less rubbery texture and better flavor absorption, some chefs recommend dry-frying the boiled and drained noodles in a hot, un-oiled pan. This removes excess moisture, allowing them to better soak up your sauce.

Best recipes for flavor

Because the noodles are flavorless, they are best paired with strong, flavorful sauces and ingredients. They work exceptionally well in Asian-style dishes such as stir-fries, ramen, and miso soup, where they can soak up the rich, complex flavors. For Italian-inspired dishes, a robust tomato sauce or a pesto with bold herbs can mask the unique texture while still delivering a low-carb pasta experience.

Health Benefits Beyond Low Calories

While the low-calorie and low-carb nature of konjac noodles makes them ideal for dieting, their primary ingredient, glucomannan, offers additional health advantages:

Digestive Health: As a soluble fiber, glucomannan helps regulate bowel movements and can alleviate constipation.
Cholesterol Reduction: Studies have shown that glucomannan can help lower LDL ('bad') cholesterol levels by binding to bile acids in the gut and promoting their excretion.
Blood Sugar Regulation: The fiber slows digestion, which in turn helps to prevent rapid spikes in blood sugar levels, making it a suitable food for individuals with diabetes.

Potential Drawbacks and Considerations

Despite their benefits, it's important to consume konjac noodles in moderation and as part of a balanced diet. Some potential drawbacks include:

Nutrient-Poor: Konjac noodles are not a significant source of vitamins, minerals, or protein, so they should be paired with nutrient-dense ingredients like vegetables and lean protein.
Digestive Discomfort: A sudden increase in high-fiber foods can cause mild digestive issues such as bloating, gas, or diarrhea in some individuals.
Choking Hazard: Because of its gelatinous nature and expansion in liquid, the U.S. Food and Drug Administration has issued warnings about konjac-based products potentially causing esophageal blockages, especially in children and individuals with swallowing difficulties. Always chew thoroughly.

Conclusion: The Final Verdict on Konjac Noodles

Konjac noodles are a viable and effective low-calorie, low-carb alternative to traditional pasta for individuals seeking to manage their weight or adhere to specific dietary plans like keto. Their minimal caloric impact, combined with the satiating and health-promoting properties of glucomannan fiber, makes them a powerful tool for achieving dietary goals. However, they should be viewed as a dietary aid or fiber supplement rather than a complete meal, and always be accompanied by a variety of nutritious foods. By preparing them properly and pairing them with flavorful ingredients, you can successfully integrate these miracle noodles into a healthy lifestyle.

Frequently Asked Questions

While often marketed as 'zero-calorie,' it is more accurate to say they are 'near-zero' calorie. Most brands contain between 5 and 20 calories per 100-gram serving, as the body cannot digest the glucomannan fiber.

Shirataki noodles are a type of konjac noodle. The term 'shirataki' is Japanese for 'white waterfall,' which describes the translucent appearance of the noodles made from konjac flour. Tofu shirataki noodles include tofu for a slightly different texture.

To eliminate the distinct, fishy smell, it is crucial to rinse the noodles thoroughly under cold running water for about a minute. For best results, boil them briefly and then dry-fry them in a hot, un-oiled pan to remove excess moisture.

Konjac noodles are primarily made of water and fiber, and therefore contain very little in the way of other nutrients like vitamins, minerals, or protein. They should be paired with other nutrient-dense foods to ensure a balanced meal.

Yes, konjac noodles can aid in weight loss. The high concentration of soluble fiber (glucomannan) promotes a feeling of fullness, which can lead to reduced overall calorie consumption and better portion control.

Konjac noodles are generally considered safe when consumed as part of a balanced diet and chewed thoroughly. The FDA has issued warnings about the potential for esophageal obstruction if not prepared and consumed with care, particularly regarding konjac candy. Those with swallowing difficulties should exercise caution.

Glucomannan is a soluble dietary fiber found in the root of the konjac plant. It can absorb large amounts of water and is not digested by the human body, which is why it provides a feeling of fullness and has minimal caloric impact.

The best way to cook konjac noodles is to first rinse them well under cold water, boil them for a few minutes, and then dry-fry them to improve texture. They are best used in dishes with strong sauces or broths, such as stir-fries or miso soup.