How much is a serving of konjac noodles?

January 11, 2026 •

3 min read

With just 5-10 calories per 100g, konjac noodles have become a staple for those on low-calorie or keto diets. Understanding how much is a serving of konjac noodles is key to effective portion control and managing your nutritional intake. The serving size can vary by brand and product type, but a standard recommendation is typically between 100g and 200g per meal.

Quick Summary

A serving of konjac noodles usually falls between 100 and 200 grams, with low calories and high fiber content. This soluble fiber, glucomannan, aids satiety, making them an excellent tool for weight management and blood sugar control. Different products, such as fresh or dried, have distinct serving recommendations.

Key Points

Standard Serving: A typical serving of fresh konjac noodles is 100-200g, while a smaller weight is used for dried versions, which expand significantly.
Calorie Content: A standard 100g serving contains only 5-10 calories, making it excellent for low-calorie diets.
High Fiber: Konjac noodles are rich in glucomannan fiber, which promotes a feeling of fullness and aids weight loss.
Neutral Flavor: The noodles have a very neutral taste, allowing them to absorb the flavors of sauces and seasonings you use.
Nutritional Complement: They should be paired with protein and vegetables, as they lack significant nutrients on their own.
Preparation Tip: Rinsing and blanching konjac noodles is recommended to reduce their natural odor and improve texture.
Measurement Accuracy: For the most accurate portion control, especially for weight management, use a food scale.

Standard Serving Sizes for Konjac Noodles

While the exact portion can vary, most manufacturers and nutritional experts recommend a serving size based on weight, rather than volume, due to the high water content of konjac noodles. A typical single serving is around 100g, or approximately half a standard pouch. However, some brands pack larger portions per serving, so it's always best to check the nutritional information on the specific package you purchase.

Fresh (Shirataki) vs. Dried Konjac Noodles

The way konjac noodles are processed also affects their serving size and nutritional content. Fresh konjac noodles, often sold in water-filled pouches, are pre-cooked and ready to use after a quick rinse. A single serving of these is usually around 100g to 200g. Dried konjac noodles, on the other hand, expand significantly when rehydrated. A much smaller dry weight, such as 25g, can yield a full-sized portion once cooked, so it is crucial to follow the package's instructions.

How to Measure a Serving of Konjac Noodles

Determining your ideal serving depends on your dietary goals. For strict calorie control, a simple food scale is the most accurate method.

Read the label: Always start by checking the nutrition facts on the package. The serving size listed is the manufacturer's recommendation.
Use a food scale: If you're using a pouch of fresh noodles, weigh out your desired portion. A standard starting point is 100g.
Start small: For dried noodles, begin with a conservative amount (around 25g dry weight) and rehydrate them to see how much they expand.
Adjust based on satiety: Because of their high fiber content, konjac noodles can be very filling. If you're using them to help with weight loss, start with a 100g serving and see if it's enough to satisfy you.

Aiding Weight Management and Satiety

One of the main benefits of konjac noodles is their ability to help with satiety. They are primarily made of glucomannan, a soluble fiber that absorbs a large amount of water and expands in your digestive tract. This creates a feeling of fullness that can help you eat less and manage your weight. A 100g serving, with its minimal calories, provides the bulk of traditional noodles without the caloric load.

Comparison Table: Konjac vs. Traditional Noodles


Feature	Konjac (Shirataki) Noodles	Traditional Wheat Noodles
Calories (per 100g)	~5-10 kcal	~130-150 kcal
Carbohydrates	Very low (negligible)	High (25-30g+)
Fiber	High (around 3-5g)	Low (1-2g)
Protein	Very low	Moderate (4-5g)
Texture	Gelatinous, chewy, rubbery	Soft, firm, or bouncy depending on type
Flavor	Neutral, takes on sauce flavors	Mild wheat flavor
Key Benefit	Weight management, blood sugar control	Energy source, higher nutritional value

How to Integrate Konjac Noodles into Your Diet

Konjac noodles, while a great tool for weight loss, are not a nutritionally complete food. They lack significant vitamins, minerals, and protein. To create a balanced meal, you should pair them with other nutrient-dense ingredients. Consider these tips:

Pair with protein: Add lean protein sources like chicken, shrimp, or tofu to increase the meal's nutritional value and satiety.
Load up on vegetables: Include plenty of colorful vegetables in your stir-fries or soups to get essential vitamins and minerals.
Use flavorful sauces: Since konjac noodles have a neutral taste, they act as a blank canvas for sauces, spices, and herbs. This allows you to create delicious and varied meals.
Address the odor: Some people are sensitive to the faint fishy smell from the packaging liquid. Rinsing the noodles thoroughly under cold water, followed by a quick blanch, can eliminate this.

Conclusion

So, how much is a serving of konjac noodles? The answer generally lies between 100g and 200g, depending on your appetite and whether the noodles are fresh or dried. By starting with a standard 100g serving and pairing them with high-quality proteins and vegetables, you can effectively use these low-calorie, high-fiber noodles to support your weight management goals without sacrificing satisfaction. The key is to see them as a component of a larger, nutritionally balanced meal, not as a complete replacement for a traditional main course. For those with specific dietary needs, always consult a healthcare professional before making significant changes to your diet.

Visit the Cleveland Clinic Health Essentials blog for more information on the health benefits of konjac noodles.

Frequently Asked Questions

Yes, they are essentially the same. Shirataki is the Japanese name for konjac noodles, which are both made from the fiber of the konjac plant.

While konjac noodles are not harmful in moderate amounts, excessive consumption can lead to digestive issues like bloating, gas, or loose stools. It's best to consume them in recommended servings as part of a balanced diet.

Konjac noodles have very little nutritional value beyond their high fiber content. They are virtually calorie-free and do not contain significant amounts of protein, vitamins, or minerals, which is why they should be combined with other nutrient-rich foods.

To get rid of the distinct odor, you should thoroughly rinse the noodles under cold water for a few minutes. For a better result, you can also boil or 'dry-fry' them in a pan for a short time.

Yes, konjac noodles are an excellent choice for the keto diet because they contain zero net carbohydrates and are very low in calories.

Unopened packages of fresh konjac noodles can be stored in the pantry, but once opened, they should be kept in the refrigerator in a sealed container with some water and consumed within a few days. They should not be frozen, as this will ruin their texture.

The simplest method is to rinse them thoroughly, then boil them for a few minutes to improve the texture. After that, they can be added directly to stir-fries, soups, or served with your favorite sauce, as they are pre-cooked.

A standard 100g serving of konjac noodles typically contains only 5 to 10 calories, depending on the brand and preparation.