Understanding What Type of Pasta Has the Lowest Amount of Carbs?

October 26, 2025 •

2 min read

According to nutritional data, shirataki noodles contain virtually zero digestible carbohydrates per serving, making them the top contender for those asking what type of pasta has the lowest amount of carbs? This article will explore shirataki and other healthy, low-carb alternatives, helping you make informed choices for your dietary needs.

Quick Summary

This guide details the various low-carb pasta options available, including vegetable and legume-based alternatives. It provides information on their nutritional content, texture, flavor, and best culinary uses for anyone looking to reduce carbohydrate intake.

Key Points

Shirataki Noodles are the Lowest Carb Option: Made from konjac root fiber, these noodles contain virtually no digestible carbohydrates, making them ideal for keto diets.
Legume-Based Pastas Offer High Protein: Edamame and black bean pastas have more carbs than shirataki but are rich in protein and fiber, contributing to a lower glycemic impact.
Vegetable Noodles are Versatile and Fresh: Alternatives like zucchini noodles and spaghetti squash are very low in carbs and calories but require moisture control to prevent sogginess.
Texture Varies Significantly: The texture of low-carb pasta ranges from the soft, jelly-like shirataki to the dense, chewy legume varieties, so choose based on your preference and the dish.
Cooking Technique is Crucial: Proper preparation, such as rinsing shirataki noodles or cooking legume pasta al dente, can drastically improve the final texture and flavor.
Hybrid Pastas Offer a Traditional Experience: For those prioritizing a familiar feel, certain brands blend wheat with high-fiber ingredients to reduce carbs, though not to zero.

Navigating the World of Low-Carb Pasta Alternatives

For those on a ketogenic, low-carb, or diabetes-friendly diet, navigating the world of pasta can be challenging. Traditional wheat pasta is notoriously high in carbohydrates, leading to blood sugar spikes. Thankfully, a growing market of low-carb alternatives offers solutions that deliver a pasta-like experience with a significantly lower carb load. These options range from vegetable-based creations to innovative legume-flour blends, each with unique textures, flavors, and nutritional profiles.

The Zero to Low-Carb Champions

When searching for the absolute lowest-carb options, a few types stand out for their minimal net carbohydrate count:

Shirataki Noodles: Made from konjac root (glucomannan fiber), shirataki noodles are a leading low-carb option, often containing 0–2g net carbs per serving.
Vegetable Spirals (Zoodles, etc.): Noodles made from vegetables like zucchini are incredibly low in carbs, with about 2–4g net carbs per cup.
Hearts of Palm Pasta: This alternative offers around 3–4g net carbs per serving and a texture similar to al dente pasta.

Nutrient-Dense Legume-Based Pastas

Legume-based pastas provide a good source of protein and fiber while being lower in carbs than traditional pasta.

Edamame and Black Bean Pasta: These options typically have 4–6g net carbs per serving and are high in protein.
Lentil and Chickpea Pasta: These pastas are also lower in carbs than wheat pasta and offer fiber and protein, though they can become soft if overcooked.

The Rise of Hybrid and Whole Wheat Alternatives

Some brands offer hybrid pastas blending wheat with other ingredients to lower net carbs to 12–17g per serving, providing a more familiar texture. These are not suitable for strict keto diets but are an improvement over standard pasta.

How to Choose the Right Low-Carb Pasta

Consider your dietary needs and taste. Shirataki, zucchini, and hearts of palm are best for ultra-low carb diets. Legume pastas are good for protein and fiber. Hybrid options offer a classic feel with fewer carbs than traditional pasta.

Low-Carb Pasta Comparison Table


Pasta Type	Net Carbs (per serving)	Texture	Best Paired With
Shirataki Noodles	0–2g	Rubbery, jelly-like	Stir-fries, heavy sauces, soups
Hearts of Palm	3–4g	Soft to firm, slightly briny	Creamy sauces, robust seasonings
Edamame Pasta	4–6g	Chewy, dense	Hearty sauces, pesto
Zucchini Noodles	2–4g (per cup)	Light, crisp	Light sauces, olive oil
Spaghetti Squash	~6g (per cup)	Strand-like, delicate	Tomato-based sauces
Black Bean Pasta	~5–6g	Chewy, dense	Mexican or Asian-inspired seasonings

Conclusion

Shirataki noodles offer the lowest carbohydrate count among pasta alternatives. Other options like vegetable and legume-based pastas provide excellent nutritional benefits and varying textures. Proper cooking techniques, such as rinsing shirataki noodles or avoiding overcooking legume pasta, are important for the best results. By exploring these alternatives, you can manage your carbohydrate intake while enjoying satisfying meals. For more information on the glycemic index, refer to Vively's guide.

Frequently Asked Questions

Shirataki noodles, made from konjac root, are the lowest net carb pasta option, with a net carb count often listed as 0–2g per serving.

Yes, edamame pasta is significantly lower in carbs than traditional wheat pasta, and it also offers a much higher protein and fiber content.

To improve the texture of shirataki noodles, first rinse them thoroughly under cold water. Then, pan-fry them in a dry skillet for a few minutes to remove excess moisture before adding your sauce.

Yes, hearts of palm pasta is a great low-carb choice, providing a net carb count of 3–4g per serving and a texture that holds up well with creamy sauces.

Both zucchini noodles and spaghetti squash are very low in carbs. Zucchini noodles tend to be slightly lower, but both are excellent vegetable-based alternatives for reducing carbohydrate intake.

Consider your dietary goals (e.g., keto vs. general low-carb), your preferred texture (rubbery vs. chewy vs. soft), and the specific nutritional profile, such as protein and fiber content.

Yes, because low-carb pastas have fewer digestible carbohydrates and are often higher in fiber, they can help prevent the blood sugar spikes that traditional pasta can cause, which is beneficial for managing blood sugar levels.