How many calories does skinny pasta have? Unpacking the low-carb alternative

December 31, 2025 •

4 min read

Made from the konjac plant, a single serving of It's Skinny pasta contains as few as 4.5 to 9 calories, a stark contrast to traditional wheat pasta. This low-calorie count is the primary reason many people want to know exactly how many calories does skinny pasta have and how it can fit into their dietary goals.

Quick Summary

Skinny pasta, a low-carb alternative made from the konjac root, contains significantly fewer calories than traditional pasta due to its high fiber content. Different brands and products vary slightly, but a single serving can be as low as 4.5 to 9 calories, making it a popular choice for low-carb, keto, and weight-management diets.

Key Points

Extremely Low in Calories: A single serving of konjac-based skinny pasta typically contains fewer than 10 calories, making it a powerful tool for weight management.
High in Soluble Fiber: The pasta's main ingredient is glucomannan, a soluble fiber that promotes feelings of fullness and aids digestion.
Zero Net Carbs: With virtually no digestible carbohydrates, it's an excellent choice for ketogenic and low-carb diets.
Absorbs Flavor: Skinny pasta is flavor-neutral, meaning it readily takes on the taste of the sauces and seasonings you use, making it incredibly versatile.
Gluten-Free and Allergen-Friendly: Since it is made from the konjac root, it is naturally free of gluten, dairy, soy, and other common allergens.
Requires Proper Preparation: For the best texture and to eliminate any off-putting odor, always rinse the noodles thoroughly and consider a brief boil or dry-fry before adding sauce.

What is Skinny Pasta?

Skinny pasta is a popular health food made from the konjac plant, also known as the konnyaku plant, which is native to Southeast Asia. The edible root, or corm, of the konjac plant is dried and milled into a flour, which is then used to create a variety of products, including noodles, rice, and fettuccine. These products are also widely known as shirataki noodles, and they have been a staple in Asian cuisine for centuries. The key to their low-calorie content lies in the soluble dietary fiber called glucomannan, which the konjac root is rich in.

The Breakdown: How Many Calories Does Skinny Pasta Have?

The calorie count for skinny pasta is incredibly low, but it's important to read the nutritional information on the specific brand you are purchasing, as there can be slight variations. The vast majority of a skinny pasta product is water, with the rest composed mainly of the glucomannan fiber, which the human body cannot break down for energy.

For example, the brand 'It's Skinny Pasta' reports just 4.5 calories per serving, or 9 calories for an entire package, with zero net carbs. Another prominent brand, 'Skinny Pasta®,' states its products have 29 calories per 100 grams. A third brand, 'Slendier', advertises its konjac products at 11 calories per serve. A 200g serving of generic konjac noodles averages around 8 calories. This minimal calorie density means you can enjoy a large, satisfying portion without significantly impacting your daily intake, especially when compared to traditional wheat pasta which can contain upwards of 300-500 calories per serving.

Health Benefits Beyond Low Calories

While the low calorie count is the main appeal, the konjac fiber (glucomannan) in skinny pasta offers several other health advantages.

Appetite and Weight Management

Promotes fullness: The glucomannan fiber can absorb many times its weight in water, expanding in your stomach to help you feel full and satisfied for longer periods. This can naturally lead to eating less and can be a powerful tool for weight loss and portion control.
Aids digestion: The high fiber content acts as a bulking agent, promoting regular bowel movements and aiding overall digestive health. It can also be beneficial for those struggling with constipation.

Blood Sugar and Cholesterol Control

Stabilizes blood sugar: The soluble fiber in konjac slows the absorption of carbohydrates into the bloodstream, which helps to stabilize blood sugar levels. This makes skinny pasta an excellent choice for diabetics or anyone looking to manage their glycemic index.
Lowers cholesterol: Some studies suggest that glucomannan can help lower LDL ('bad') cholesterol levels by binding to cholesterol and bile acids in the gut, preventing their absorption.

Skinny Pasta vs. Traditional Pasta: A Nutritional Comparison

The differences between skinny pasta and its wheat-based counterpart are significant and worth examining, especially for those with specific dietary needs.


Feature	Skinny/Konjac Pasta	Traditional Wheat Pasta
Calories	Extremely low (4.5–11 kcal per serving)	High (approx. 200-500 kcal per serving)
Carbohydrates	Near zero net carbs	High (approx. 40-50+ g per serving)
Fiber	High, primarily glucomannan	Variable, depending on type (white vs. whole grain)
Protein	Very low to negligible	Moderate (approx. 7-10 g per serving)
Gluten	Gluten-free	Contains gluten (unless specific alternative)
Allergens	Free of common allergens like soy, dairy, and eggs	Varies by brand and recipe
Source	Konjac root vegetable	Wheat flour
Texture	Chewier, slightly gelatinous	Firm, al dente, or soft
Flavor	Neutral, absorbs sauce flavors	Mild, wheaty flavor

Preparing Skinny Pasta for Best Results

One of the main criticisms of shirataki noodles is their texture and potential for a 'fishy' smell when first opened. However, proper preparation can eliminate these issues and ensure a delicious meal.

Rinse thoroughly: Always rinse the noodles under cold running water for several minutes. This is the single most important step to remove the liquid and any odor.
Boil briefly: For an improved texture, boil the noodles for 2-3 minutes after rinsing.
Dry-fry: For an even better texture, dry-fry the drained noodles in a hot pan for a few minutes. This removes excess moisture and improves their ability to absorb flavor.
Pair with flavorful sauces: Since skinny pasta is flavorless, it is a blank canvas. It works best with rich, flavorful sauces, broths, or seasonings.
Add nutrient-dense accompaniments: While skinny pasta is great for low calories, it lacks substantial nutrients. Be sure to bulk up your meal with vegetables, lean proteins, and healthy fats to make it a complete and nutritious dish.

Conclusion: A Powerful Tool for Diet Management

When answering how many calories does skinny pasta have, the answer is remarkably low. This makes it an ideal option for individuals managing their weight or following low-carb, keto, or gluten-free diets. Beyond its minimal calorie count, the high concentration of glucomannan fiber offers significant health benefits, from improving satiety to stabilizing blood sugar levels. While the texture may take some getting used to, the simple preparation steps allow it to be a versatile and delicious vehicle for your favorite sauces. As part of a balanced diet rich in vegetables and proteins, skinny pasta offers a guilt-free way to enjoy your favorite pasta dishes.

For more information on the science behind konjac fiber, visit the National Institutes of Health website. National Institutes of Health

Frequently Asked Questions

Skinny pasta is primarily made from konjac flour, which comes from the root of the konjac plant, a fibrous root vegetable native to Asia. Most varieties also contain water and a small amount of calcium hydroxide as a processing agent.

While often referred to as 'zero-calorie' pasta, it does contain a very small amount of calories, typically ranging from 4.5 to 11 calories per serving depending on the brand and product type. The calorie count is minimal because its main ingredient, glucomannan, is a fiber that your body cannot digest.

When you first open the package, you may notice a slightly fishy odor from the packaging liquid. However, this is easily eliminated by rinsing the noodles thoroughly under cold running water for a couple of minutes.

Skinny pasta is pre-cooked and requires very little preparation. First, rinse it under cold water to remove the packing liquid. Then, you can simply heat it in a pan with your favorite sauce, or boil it for 2-3 minutes for a softer texture. For an even better texture, dry-fry it in a hot pan to remove excess moisture.

Yes, skinny pasta is an excellent choice for keto diets. Because it contains virtually zero net carbohydrates and minimal calories, it fits perfectly within the strict macro limits of a ketogenic diet.

Yes, you can use skinny pasta as a one-to-one replacement in most pasta recipes. Its ability to absorb the flavors of sauces makes it a versatile substitute for dishes ranging from Italian pasta to Asian stir-fries.

Yes, skinny pasta can be a helpful tool for weight loss. Its very low calorie count allows for large, satisfying portions, while the high fiber content helps you feel full, which can help manage overall calorie intake.