What are the lowest carbohydrate noodles?

November 24, 2025 •

4 min read

With nearly zero digestible carbohydrates per serving, shirataki noodles made from the konjac root are generally considered the lowest carbohydrate noodles available. A growing number of alternatives have made it easier to enjoy pasta-like dishes while managing carb intake for diets such as keto or for health purposes like blood sugar control.

Quick Summary

This guide covers the top low-carb noodle alternatives like shirataki, kelp, zoodles, and hearts of palm. It details their nutritional profiles, textures, and best uses, helping you choose the right option for your dietary needs.

Key Points

Shirataki Noodles: The absolute lowest carb option, with virtually zero digestible carbs, made from konjac root fiber.
Kelp Noodles: An ultra-low-carb, gluten-free noodle with a crunchy texture that is great for salads.
Zoodles (Zucchini Noodles): A fresh, vegetable-based alternative that is low in net carbs and easy to make at home.
Hearts of Palm Noodles: Canned or vacuum-sealed with a firm texture and low net carbs, making them a pantry staple.
Preparation Matters: Rinsing and pan-frying shirataki noodles is crucial for improving their texture and removing odor.
Benefits for Diets: These low-carb alternatives are beneficial for weight management, blood sugar control, and increasing fiber intake.
Flavor Absorption: Low-carb noodles often have a neutral flavor, making them excellent vehicles for absorbing flavorful sauces.

Finding satisfying, low-carb alternatives to traditional pasta can be a challenge. Thankfully, a variety of options have emerged, each with unique textures, flavors, and preparation methods. These noodles are ideal for anyone following a ketogenic, low-glycemic, or gluten-free diet who wants to enjoy comforting noodle dishes without the high carbohydrate load.

Shirataki (Konjac) Noodles

Shirataki noodles, also known as konjac noodles, are the frontrunner for anyone seeking the absolute lowest carbohydrate option.

Carb Content: With 0–2 grams of net carbs per serving, they are almost entirely carbohydrate-free. The carbs present come from glucomannan, a soluble fiber that passes through the digestive system undigested.
Source: Made from the root of the konjac plant.
Texture and Taste: They have a slightly rubbery or gelatinous texture and a neutral flavor that readily absorbs sauces.
Preparation: It is crucial to rinse these noodles thoroughly to remove the slightly fishy odor from their packaging. To improve the texture, pan-fry them for a few minutes before adding sauce.

Kelp Noodles

Made from seaweed, kelp noodles offer another ultra-low-carb solution and add an interesting crunch to meals.

Carb Content: Contain fewer than 1 gram of carbs per serving.
Source: Processed from kelp, or seaweed.
Texture and Taste: They are translucent, crunchy, and have a neutral flavor with a subtle hint of the sea. Their crispness holds up well in sauces. Soaking them in lemon water can soften the texture.
Preparation: Kelp noodles are sold ready-to-eat in packages and can be used directly in salads or added to soups and stir-fries for a quick meal.

Zucchini Noodles (Zoodles)

Zoodles are a popular and fresh vegetable-based alternative that can be made at home with a simple spiralizer.

Carb Content: Approximately 2–3 grams of net carbs per 100 grams, plus a good dose of vitamins and fiber.
Source: Fresh zucchini.
Texture and Taste: Light, refreshing, and slightly crisp, zoodles have a mild flavor that works well with a variety of sauces, especially lighter, tomato-based or pesto sauces.
Preparation: Can be eaten raw in salads or lightly sautéed. It's important not to overcook them, as they can release a lot of water and become soggy.

Hearts of Palm Noodles

These noodles are derived from the inner core of specific palm trees and are a relatively new addition to the low-carb market.

Carb Content: Typically 2–4 grams of net carbs per serving.
Source: Hearts of palm.
Texture and Taste: Firm and slightly fibrous, they hold up well to cooking and have a mild, slightly briny flavor. They are often canned or vacuum-sealed.
Preparation: Can be used directly from the can. Rinsing can help reduce the briny flavor, which pairs well with creamy sauces or bold seasonings.

Comparison of Lowest Carbohydrate Noodles


Feature	Shirataki (Konjac) Noodles	Kelp Noodles	Zucchini Noodles (Zoodles)	Hearts of Palm Noodles
Net Carbs (per serving)	0–2g	<1g	~2–4g (per cup)	~2–4g
Best For	Stir-fries, heavy sauces, ramen	Cold salads, Asian-style soups	Light sauces, pesto, primavera	Creamy sauces, pesto, lasagna
Texture	Chewy, gelatinous	Crunchy, crisp	Light, fresh, slightly crisp	Firm, fibrous
Flavor	Neutral (absorbs sauce)	Neutral, slight sea-like taste	Mild, fresh veggie flavor	Mild, slightly briny
Preparation	Rinse, pan-fry to dry	Rinse, soak if desired	Spiralize, lightly sauté	Rinse from can
Nutritional Value	High fiber (glucomannan)	Minerals (calcium, iodine)	Vitamins, minerals, fiber	Vitamins, minerals, fiber
Source	Konjac root	Seaweed	Zucchini	Palm tree core

Versatile Cooking and Health Benefits

Cooking Tips for Low-Carb Noodles

Seasoning is Key: Because many of these alternatives have a neutral or mild flavor, they rely heavily on well-seasoned sauces, herbs, and spices to enhance their taste. Don't be afraid to use bold flavors like garlic, ginger, or chili oil.
Manage Moisture: Vegetable-based noodles like zoodles and spaghetti squash can release excess water when cooked. To prevent a watery sauce, salt the noodles first to draw out moisture, then pat them dry before cooking.
Consider Raw: Kelp and zucchini noodles can be eaten raw, providing a refreshing and crisp base for cold noodle salads or a cool summer dish. For more raw food options, explore alternatives like cucumber noodles.

Health Benefits Beyond Low-Carb

Beyond reducing carbohydrate intake, these noodle alternatives offer a range of additional health benefits:

Weight Management: Low-carb options often have significantly fewer calories, which can assist with weight loss goals.
Blood Sugar Control: For those with diabetes, the lower glycemic index of these noodles means smaller spikes in blood glucose levels after meals.
Increased Fiber Intake: Many alternatives are high in fiber, aiding digestion and promoting a feeling of fullness, which can help control appetite.
Nutrient Density: Vegetable-based noodles, in particular, increase the nutrient density of meals by providing extra vitamins and minerals.

Conclusion

The quest for the lowest carbohydrate noodles leads to several excellent options, with shirataki (konjac) noodles and kelp noodles being the clear winners in terms of minimal carb content. However, the best choice depends on your preference for texture and flavor. For a neutral, gelatinous texture that soaks up sauces, shirataki is ideal. For a satisfying crunch in salads, kelp noodles are a great pick. Zucchini and hearts of palm noodles provide a fresher, vegetable-forward experience. By understanding the unique qualities of each, you can expand your culinary horizons while adhering to your dietary goals. For more in-depth information on specific types of low-carb foods, explore additional resources online.

Visit this informative guide on keto-friendly pasta options for further reading

Frequently Asked Questions

While brands vary, shirataki noodles, such as those often sold as 'Miracle Noodles,' are consistently the lowest carbohydrate option, typically containing 0-2 grams of net carbs per serving.

Yes, kelp noodles are an excellent raw and gluten-free alternative to pasta, particularly for cold dishes like salads. Their crunchy texture is very different from wheat pasta, but they offer an appealing alternative.

To prevent zoodles from getting soggy, salt them after spiralizing to draw out excess moisture. After about 15 minutes, pat them dry with a paper towel before lightly sautéing them for just a few minutes.

Most low-carb noodles can be used in a variety of pasta dishes, but it's best to match the noodle type to the sauce and cooking method. For instance, shirataki is great for heavy sauces, while zoodles are better for lighter ones.

Shirataki noodles contain a small amount of carbohydrates from glucomannan fiber, but since the human body cannot digest this fiber, they are considered to have zero net carbs and a glycemic index of zero.

Hearts of palm noodles are very low in calories and net carbs while providing a source of fiber and minerals. They are also gluten-free and can easily be stored for a quick, healthy meal.

No, not all bean-based pastas are low-carb. While options like edamame or black bean pasta are lower in carbs than traditional pasta and high in protein and fiber, they still contain significant carbohydrates and may not be suitable for very low-carb or keto diets.