Understanding Low-Carb Nutrition: Which Noodles Are Lowest in Carbs?

October 26, 2025 •

4 min read

With the surge in popularity of low-carb and ketogenic diets, many people are seeking healthy pasta alternatives. In fact, traditional pasta can have upwards of 40 grams of carbs per serving, making the search for replacement options a priority for many health-conscious consumers. If you're wondering which noodles are lowest in carbs, the answer lies in options like shirataki, vegetables, and other innovative creations.

Quick Summary

This guide explores the lowest carb noodle alternatives available, comparing shirataki, zucchini, kelp, and other options based on carb count, texture, and taste. It provides cooking tips and details the health benefits of these substitutes for low-carb and keto diets.

Key Points

Shirataki Noodles: Made from konjac root fiber, these are the lowest carb noodles with virtually zero net carbs, ideal for keto diets.
Vegetable-Based Noodles: Zucchini noodles ('zoodles') and spaghetti squash provide low-carb, unprocessed, and nutrient-dense alternatives to traditional pasta.
Rinse and Dry-Fry: For shirataki noodles, rinsing and pan-frying is crucial to improve texture and eliminate any off-putting odor from the packaging liquid.
Hearts of Palm and Kelp: Hearts of palm offer a shelf-stable option with a soft texture, while kelp noodles provide a crunchy, mineral-rich alternative.
Net Carb Calculation: When evaluating low-carb options, check the net carb count (Total Carbs minus Fiber) to accurately assess the impact on your diet.

Your Guide to Low-Carb Noodle Alternatives

For those managing weight or blood sugar levels, or simply aiming for a lower carbohydrate intake, finding suitable noodle substitutes is essential. While many pasta alternatives exist, their nutritional profiles can vary significantly. By understanding the core ingredients and characteristics of each type, you can make an informed choice that best fits your dietary goals.

Shirataki Noodles: The Near-Zero Carb Champion

Often called 'miracle noodles,' shirataki noodles are the lowest-carb option on the market, offering virtually zero net carbs.

Source: They are made from glucomannan, a soluble fiber extracted from the root of the konjac plant.
Nutrition: Since the fiber is not digested, it contains almost no usable carbohydrates or calories, making it a perfect keto and low-carb choice.
Preparation: Sold packed in water, they can have a fishy odor upon opening. A simple rinse and dry-fry in a pan can eliminate this, improving their texture and allowing them to absorb flavors better.
Variations: Tofu shirataki noodles are also available, containing a small amount of soy which adds a few extra calories and carbs, but provides a slightly different texture.

Vegetable-Based Noodles: Fresh and Nutrient-Dense

Creating noodles from fresh vegetables is a popular and unprocessed method for cutting carbs while boosting nutrient intake.

Zucchini Noodles ('Zoodles'): Made by spiralizing zucchini, zoodles are incredibly low in carbs (~2-4g net carbs per cup) and calories. They offer a fresh, light texture, though they can become watery if overcooked. They are packed with vitamins A and C, as well as potassium.
Spaghetti Squash: When cooked, this squash's flesh naturally separates into spaghetti-like strands. It provides a slightly sweet flavor and a good source of fiber, vitamin C, and B6.

Kelp Noodles and Hearts of Palm: Unique Alternatives

Beyond the more common substitutes, these two options offer distinct characteristics for low-carb dieters.

Kelp Noodles: These transparent, crunchy noodles are made from seaweed extract and contain only about 2g net carbs per serving. They are rich in minerals like iodine and calcium. Their firm, crunchy texture is unique and works well in salads, stir-fries, or chilled noodle dishes. They require a good rinse before use.
Hearts of Palm Noodles ('Palmini'): Harvested from the center of certain palm trees, these noodles offer a convenient, low-carb solution with about 2-4g net carbs per serving. They are sold in cans and have a soft, slightly firm texture, though some find their natural briny or acidic flavor takes getting used to.

Legume-Based Pastas: The Best of Both Worlds?

While not the lowest-carb option on this list, pastas made from legumes like chickpeas, edamame, or black beans still offer a significant reduction compared to traditional wheat pasta while providing a boost of protein and fiber. For example, edamame pasta can have around 4-6g net carbs per serving, and chickpea pasta can have significantly more, so checking labels is crucial for those on a strict keto diet.

Low-Carb Noodle Comparison


Pasta Type	Net Carbs (per serving)	Calories (approx.)	Texture	Flavor	Best For
Shirataki	0–2g	~10 kcal	Gelatinous, chewy, slippery	Neutral; absorbs sauces	Stir-fries, soups, strong-flavored sauces
Zucchini (Zoodles)	2–4g	~30 kcal	Fresh, light, and slightly crisp	Mild, fresh vegetable taste	Pesto, fresh sauces, cold salads
Kelp	2g	~6 kcal	Crunchy, glass-like	Mild, slightly salty	Asian-style salads and broths
Hearts of Palm	2–4g	~20 kcal	Soft, slightly firm	Mildly briny or acidic	Creamy sauces, lasagna, or pasta bakes

Smart Cooking Tips for Low-Carb Noodles

To get the most out of your low-carb noodle experience, consider these tips:

Rinse Shirataki Thoroughly: This is essential to remove the unpleasant packing liquid odor. Pan-frying them after rinsing helps improve their texture.
Avoid Overcooking Zoodles: Zucchini noodles can get mushy and release excess water if cooked for too long. A quick sauté or even serving them raw is best for maintaining a crisp texture.
Pair Sauces Wisely: Since many low-carb noodles have neutral flavors, they pair best with robust sauces. Use creamy garlic, spicy peanut, or hearty tomato sauces to add maximum flavor.
Embrace Textural Differences: Don't expect a one-to-one swap. The textures of low-carb alternatives are different from traditional pasta, but embracing these differences can open up new culinary possibilities. Kelp noodles, for instance, offer a unique crunch that's great in salads.

A Final Word on Choosing Low-Carb Noodles

Choosing the lowest-carb noodle depends on your culinary preferences and dietary needs. For the absolute lowest net carb count, shirataki noodles are the clear winner, with minimal impact on blood sugar. However, for a fresher, more nutrient-dense option, zucchini noodles are a fantastic choice. Kelp noodles offer a unique texture and mineral boost, while hearts of palm provide a convenient and shelf-stable alternative. Experimenting with different types will help you find the best fit for your favorite recipes and lifestyle. Remember to check net carb counts, which account for fiber, to get the most accurate picture of their impact on your diet.

For more detailed nutritional comparisons and cooking advice, consult authoritative sources on low-carb living.

World of Pastabilities: Lowest Carb Pasta Types

Conclusion

Ultimately, the quest for the lowest-carb noodle has a delicious and varied answer. While shirataki stands out with its near-zero net carbs, vegetable-based options like zoodles and spaghetti squash provide added nutrients with very low counts. Kelp and hearts of palm offer their own unique textures and flavors, expanding the possibilities for creative, health-conscious cooking. By exploring these alternatives, you can continue to enjoy 'pasta night' without compromising your dietary goals.

Frequently Asked Questions

Shirataki noodles, also known as konjac or miracle noodles, are the lowest carb option, containing virtually zero net carbohydrates per serving because they are made almost entirely of indigestible fiber.

Yes, it is highly recommended to rinse shirataki noodles thoroughly before cooking. This removes the distinct, sometimes fishy, odor from the liquid they are packed in. Some people also prefer to dry-fry them to improve the texture.

Net carbs are the carbohydrates your body can digest and use for energy. They are calculated by subtracting the fiber content from the total carbs. This is important for low-carb noodles because many options, like shirataki, are high in fiber, resulting in a very low net carb count that won't significantly impact blood sugar.

Zucchini noodles are a much lower-carb alternative, with only 2-4 grams of net carbs per cup, compared to over 40 grams in a typical serving of traditional wheat pasta.

Yes, kelp noodles are a good option if you prefer a crunchy texture. They are made from seaweed extract and are translucent and glass-like. You can serve them raw in salads or lightly sauté them.

While versatile, some low-carb noodles, like shirataki, have a chewy or gelatinous texture that differs from traditional pasta. They are excellent in soups and stir-fries, where they can absorb strong flavors, but they may not work perfectly as a one-to-one substitute in all traditional pasta dishes.

You can often find these noodles in the refrigerated section of most major grocery stores, typically near the tofu and other vegan products. They are also widely available online from various retailers.