Shirataki Noodles: What Is the Lowest Calorie Type of Pasta?

November 14, 2025 •

4 min read

With some brands offering as few as 5 calories per serving, shirataki noodles are consistently cited as the lowest calorie type of pasta. These unique, translucent noodles are an excellent option for those managing their weight or following a low-carb diet, thanks to their almost zero-calorie and high-fiber content.

Quick Summary

This guide examines shirataki noodles as the lowest calorie pasta alternative, exploring their unique composition, texture, and nutritional profile. It also compares them to other popular options like hearts of palm, vegetable noodles, and legume-based pastas, providing a comprehensive overview for health-conscious diners.

Key Points

Shirataki Noodles: The absolute lowest calorie pasta alternative, with some brands containing as little as 5 calories per serving, primarily consisting of water and indigestible fiber.
Konjac Root: Shirataki noodles are made from glucomannan, a soluble fiber from the konjac yam, which is not absorbed by the body, explaining its minimal calorie count.
Low-Carb and Keto-Friendly: As they are made almost entirely of fiber, shirataki noodles contain zero net carbohydrates, making them ideal for low-carb and ketogenic diets.
Vegetable-Based Options: Zoodles (zucchini noodles) and spaghetti squash are excellent, nutrient-dense, and low-calorie alternatives with different textures and flavors.
High-Protein Choices: For a more satisfying, higher-protein pasta experience, alternatives made from legumes like chickpeas or lentils are great options, though they contain more calories than shirataki.
Best Preparation: Rinsing shirataki noodles thoroughly can remove their subtle odor, while vegetable noodles should be cooked carefully to avoid becoming watery.
Focus on Balance: Achieving a low-calorie pasta meal depends not only on the noodle type but also on the sauce and other ingredients, emphasizing portion control and fresh additions.

Shirataki Noodles: The Lowest Calorie Pasta

Made from glucomannan, a soluble fiber derived from the root of the konjac yam, shirataki noodles are the clear winner for the title of the lowest calorie pasta. Their extremely low caloric content comes from the fact that the human body does not digest this type of fiber. Instead, glucomannan absorbs water and passes through the digestive system largely intact, creating a feeling of fullness without adding significant calories.

Shirataki noodles have a gelatinous texture and a neutral flavor, allowing them to readily absorb the taste of sauces and broths they are cooked in. They are commonly sold pre-packaged in water and require a good rinse before cooking to minimize a faint, earthy odor. These versatile noodles are a staple in many Asian dishes and have gained popularity in Western cuisine as a healthy, low-carb alternative.

Nutritional Composition of Shirataki Noodles

Virtually Calorie-Free: A standard serving often contains fewer than 10 calories.
High in Fiber: The glucomannan fiber promotes a feeling of fullness and aids digestion.
No Usable Carbs: Because they are made almost entirely of indigestible fiber, they have zero net carbohydrates.
Gluten-Free: A natural fit for those with gluten sensitivities or celiac disease.

Low-Calorie Pasta Alternatives to Consider

While shirataki noodles are the lowest in calories, several other alternatives offer different flavors and textures, making them excellent choices for varying recipes and dietary needs. These include vegetable-based options and those made from legumes.

Vegetable-Based Noodle Alternatives

Zucchini Noodles (Zoodles): Made by spiralizing zucchini, zoodles are a popular and fresh alternative. A cup of raw zucchini contains approximately 16 calories, plus vitamins A and C. They have a neutral, mild taste and a tender-crisp texture when not overcooked.
Spaghetti Squash: This vegetable produces long, thin strands resembling spaghetti when cooked. It offers a slightly nutty and sweet flavor and is rich in fiber and vitamins. A cup of cooked spaghetti squash has about 42 calories.
Hearts of Palm Pasta: This alternative is made from the core of certain palm trees and is packaged in brine. A 2.5 oz serving can have as few as 20 calories and a decent amount of fiber. It has a slightly earthy, artichoke-like flavor.

Legume-Based Pasta Alternatives

For those who prefer a texture closer to traditional pasta while boosting protein and fiber, legume-based options are a good choice.

Lentil Pasta: Made from lentil flour, this gluten-free pasta is high in protein and fiber, making it more filling than regular pasta. While not as low-calorie as shirataki, it provides excellent nutritional value.
Chickpea Pasta: With a slightly higher calorie count but substantial protein and fiber, chickpea pasta provides a denser, more satisfying bite. It holds up well with hearty sauces and is also a good source of iron.

Comparison of Low-Calorie Pasta Options

To help you decide which alternative is best for your diet, here is a comparison based on approximate calories per standard serving, flavor profile, and texture.


Pasta Alternative	Approximate Calories (per serving)	Flavor Profile	Texture	Best For...
Shirataki Noodles	5–10	Neutral, absorbs sauce flavor	Gelatinous, slightly chewy	Weight loss, Asian dishes, absorbing strong sauces
Zucchini Noodles	~16	Mild, fresh, slightly watery	Tender-crisp, can become soft	Light, fresh sauces like pesto or marinara
Spaghetti Squash	~42	Mild, slightly nutty	Crisp, firmer than pasta	Heavier, thicker sauces like Bolognese or Alfredo
Hearts of Palm	~20	Slightly earthy, briny	Firm, holds up well	Creamy or tomato-based sauces
Chickpea Pasta	~190	Mild, earthy, legume-like	Dense, holds shape well	Robust sauces, pasta salads

How to Use Low-Calorie Pasta in Your Meals

Incorporating low-calorie pasta into your diet is simple and can add variety to your meals. The key is to consider the texture and flavor profile of each type when pairing it with sauces and other ingredients.

For shirataki noodles, rinsing them well is crucial to eliminate any off-putting smell. Their neutral taste makes them perfect for absorbing the flavors of stir-fries, curries, or rich tomato sauces. Because they are mostly fiber, adding a lean protein source like chicken or shrimp is essential for a balanced meal.

Vegetable noodles like zoodles and spaghetti squash require a different approach. Zoodles can be sautéed lightly or added directly to a hot sauce to prevent them from becoming too watery. Spaghetti squash needs to be baked or boiled until tender, and the strands can be scraped out with a fork. Both are ideal for pairing with light, flavorful sauces that won't weigh them down.

Legume-based pastas are cooked like regular pasta but typically have a firmer texture. They are excellent for boosting the protein and fiber content of a meal and can be used in almost any recipe calling for traditional pasta.

Conclusion

For those seeking the absolute lowest calorie type of pasta, shirataki noodles are the definitive choice. Composed almost entirely of water and indigestible fiber, they offer a filling, nearly zero-calorie base for a variety of meals. However, the best low-calorie option ultimately depends on individual dietary goals and taste preferences. Whether you opt for the versatility of shirataki, the fresh taste of vegetable noodles, or the hearty texture of legume-based alternatives, countless delicious and healthy possibilities exist to satisfy your pasta cravings without compromising your calorie goals. For further tips on healthy eating and weight management, consulting a registered dietitian is always a smart choice.

Helpful Resources

Food Network: Best Low Calorie Noodles: https://www.foodnetwork.com/healthyeats/healthy-tips/low-calorie-noodles
Medical News Today: Shirataki noodles: 6 health benefits: https://www.medicalnewstoday.com/articles/shirataki-noodles
Verywell Fit: Shirataki Noodles | Nutrition Facts and Health Benefits: https://www.verywellfit.com/what-are-shirataki-noodles-and-where-to-get-them-2242296

Disclaimer: Always consult with a healthcare professional or registered dietitian for personalized nutrition advice tailored to your specific needs and health conditions.

Frequently Asked Questions

Shirataki noodles, made from the konjac yam, are the lowest calorie type of pasta, with some brands containing as few as 5 calories per serving due to their high fiber content.

Yes, shirataki noodles are healthy as they are virtually calorie-free, fat-free, and high in soluble fiber (glucomannan), which can help promote a feeling of fullness. However, they lack significant protein and micronutrients, so they should be combined with other nutritious ingredients.

Traditional wheat pasta is significantly higher in calories and carbohydrates than shirataki noodles. While traditional pasta offers some protein and micronutrients, shirataki's main benefit is its extremely low caloric and carb count.

Other low-calorie alternatives include vegetable-based options like zucchini noodles ('zoodles'), spaghetti squash, and hearts of palm pasta, all of which are lower in calories and carbs than traditional pasta.

Shirataki noodles are known for their neutral flavor and ability to absorb the taste of sauces and other ingredients. Some people report a faint odor when the noodles are first opened, but this can be eliminated by rinsing them well before cooking.

Yes, vegetable noodles made from zucchini, spaghetti squash, or carrots are excellent low-calorie and low-carb alternatives that also provide a good source of vitamins, minerals, and fiber.

For those seeking higher protein content, legume-based pastas made from chickpeas or lentils are superior choices. While not as low in calories as shirataki, they are higher in protein and fiber than traditional pasta.