What is the Lowest Calorie Noodle Type?

January 2, 2026 •

4 min read

With some traditional wheat pasta containing over 400 calories per serving, many people wonder if there is a guilt-free noodle alternative. Shirataki noodles, made from the konjac plant, are the lowest calorie noodle type, containing nearly zero calories due to being composed of mostly water and indigestible fiber.

Quick Summary

An in-depth guide to low-calorie noodles, highlighting options like shirataki, zucchini, and hearts of palm. It details their nutritional information, benefits, and how to best prepare them for satisfying, healthy meals.

Key Points

Shirataki Noodles are the Lowest Calorie Option: Made from konjac yam fiber, these noodles are virtually calorie-free, making them ideal for weight loss and low-carb diets.
Versatile Low-Calorie Alternatives Exist: Other excellent choices include zucchini noodles (zoodles), hearts of palm pasta, and spaghetti squash, each offering unique textures and nutrients.
Flavor Absorption is Key: Since shirataki noodles have a neutral taste, they excel at absorbing the flavors of sauces, broths, and seasonings you pair them with.
Proper Preparation Improves Texture: Rinsing, boiling, and pan-frying shirataki noodles is crucial to remove their odor and improve their texture.
Maximize Nutrition with Add-ins: Enhance your low-calorie noodle dish by incorporating lean proteins and lots of vegetables for a well-rounded meal.
Vegetable Noodles are Nutrient-Dense: Zucchini noodles provide a high dose of vitamins and fiber, while hearts of palm pasta is rich in minerals like iron and potassium.

Discovering the Lowest Calorie Noodle Alternatives

For those watching their calorie intake, traditional wheat pasta can be a significant setback. Fortunately, several innovative and naturally low-calorie noodle alternatives exist, with the clear winner being shirataki noodles. These translucent, gelatinous noodles have gained immense popularity in diet-conscious circles for their remarkable nutritional profile.

Shirataki Noodles: The Calorie-Free Miracle

Shirataki noodles, often called "miracle noodles," are made from glucomannan, a soluble dietary fiber derived from the konjac yam plant. This unique composition is the secret to their near-zero calorie count. The human body cannot digest glucomannan, meaning the fiber passes through your system without being converted into energy or fat. Beyond their calorie-cutting prowess, these noodles offer several health benefits:

Promotes fullness: The high fiber content absorbs water and expands in your stomach, helping you feel full and reducing overall calorie consumption.
Aids digestion: As a soluble fiber, glucomannan acts as a prebiotic, feeding the good bacteria in your gut and promoting digestive health.
Regulates blood sugar: The fiber helps slow down the absorption of carbohydrates, which can lead to better blood sugar control.
Supports weight loss: By providing a satisfying texture with minimal calories, shirataki noodles are a powerful tool for creating a caloric deficit.

Preparing shirataki noodles is slightly different than regular pasta. They are typically sold pre-packaged in liquid and have a distinct smell when first opened. To prepare, rinse them thoroughly under cold water, then boil for a few minutes before pan-frying to dry them out. This process helps improve their texture and eliminates any remaining odor. Because they have a very neutral flavor, they are a perfect canvas for absorbing the taste of whatever sauce or broth they're paired with.

Other Notable Low-Calorie Noodle Options

While shirataki noodles hold the top spot for the absolute lowest calorie count, several other healthy alternatives are worth exploring for their unique textures and nutritional benefits. These vegetable-based options are a fantastic way to increase your vitamin and fiber intake while significantly reducing calories and carbs.

Zucchini Noodles ("Zoodles"): Made by spiralizing raw zucchini, zoodles are a fresh, nutrient-dense, and hydrating alternative. They are packed with vitamins A and C, folate, and potassium. A cup of raw zucchini noodles contains only about 17 calories, making them an excellent option for salads or lightly sautéed dishes. To prevent them from becoming watery, you can salt them and let them sit before patting them dry.
Hearts of Palm Pasta: This gluten-free and low-carb option is made from the inner core of the palm tree. It has a mild, slightly sweet flavor and a texture that some find closer to traditional pasta than other vegetable alternatives. A serving contains about 20-25 calories and offers a good source of fiber, iron, and potassium. It can be eaten cold or heated with your favorite sauce.
Spaghetti Squash: This vegetable naturally shreds into noodle-like strands when cooked. It is a fantastic, fiber-rich, and vitamin-packed option. A cup of cooked spaghetti squash has about 42 calories, making it another great low-calorie choice.

Comparison Table: Low-Calorie Noodle Types


Noodle Type	Calories per 100g (Approx.)	Key Ingredients	Texture	Preparation Notes	Best For...
Shirataki	10–20 kcal	Konjac Yam (Glucomannan)	Translucent, gelatinous, and chewy	Rinse, boil, and pan-fry to remove odor and moisture	Soups, stir-fries, absorbing bold flavors
Zucchini (Zoodles)	16–17 kcal	Raw Zucchini	Crisp when raw, soft when cooked	Spiralize, salt, and pat dry to avoid excess water	Cold salads, light sautés, fresh sauces
Hearts of Palm	~20 kcal	Inner Core of Palm Tree	Mild, slightly firm, and pasta-like	Rinse well before heating; can be eaten cold	Pasta dishes with creamy or hearty sauces
Spaghetti Squash	~42 kcal	Spaghetti Squash Vegetable	Mild, tender strands	Bake or microwave whole, then shred with a fork	As a low-carb alternative to spaghetti

Conclusion

For those seeking the absolute lowest calorie noodle type, shirataki noodles are the undisputed champion, offering a satisfying mouthfeel with virtually no calories or carbs. They are an excellent staple for ketogenic and weight-loss diets. However, depending on your culinary preferences, other options like zucchini noodles, hearts of palm pasta, and spaghetti squash provide delicious and nutritious alternatives. By understanding the unique properties of each, you can expand your healthy eating repertoire without sacrificing the enjoyment of a good noodle dish. Making small changes, such as swapping out high-calorie pasta for one of these alternatives, can have a significant impact on your health goals.

For further reading on the health benefits of glucomannan, the primary fiber in shirataki noodles, consult this research article: "Health-promoting effects of konjac glucomannan and its practical applications: A critical review".

Practical Cooking Tips for Low-Calorie Noodles

To ensure your low-calorie noodle dishes are both healthy and flavorful, consider these tips:

Focus on the sauce: Low-calorie noodles don't provide much flavor on their own, so use flavorful sauces, herbs, and spices. Think pesto, garlic, ginger, and bold broths.
Add protein and vegetables: Bulk up your meal and add nutritional value with lean proteins like chicken, tofu, or shrimp, and a variety of colorful vegetables.
Don't overcook zoodles: Zucchini noodles cook very quickly. To avoid a watery, mushy result, sauté them lightly for only 2-3 minutes.
Rinse thoroughly: As mentioned, shirataki noodles should be rinsed and boiled to remove the preservative liquid's odor and improve their texture.
Experiment with textures: Mix and match different noodle types to find your perfect texture. You might enjoy a combination of crispy zucchini with tender shirataki in a stir-fry.

Embracing low-calorie noodle options is a great way to enjoy your favorite meals while staying on track with your health and fitness goals. With a little creativity, you can create delicious and satisfying meals that are packed with flavor and low on calories.

Frequently Asked Questions

The lowest calorie noodle type is shirataki noodles. Made from the konjac yam, they contain almost no calories due to being composed primarily of water and an indigestible fiber called glucomannan.

Yes, shirataki noodles are excellent for weight loss. Their high fiber content promotes a feeling of fullness, which helps reduce overall calorie consumption, and their low-calorie count makes them a great tool for creating a caloric deficit.

A 100g serving of shirataki noodles typically contains only 10–20 calories. This is significantly lower than traditional wheat pasta, which can have hundreds of calories for the same serving size.

Shirataki noodles have a very neutral flavor on their own. This makes them highly versatile, as they readily absorb the flavors of the sauces, spices, and other ingredients they are cooked with.

Excellent low-calorie alternatives include zucchini noodles (zoodles), hearts of palm pasta, and spaghetti squash strands. These options are also low in calories and carbohydrates while providing additional nutrients.

To prepare shirataki noodles, first rinse them thoroughly under cold water to remove the packaging liquid's odor. Then, boil them for a few minutes before pan-frying to dry them out. This process improves their overall texture.

You can typically find shirataki noodles in the refrigerated section of most major grocery stores, often near the tofu. Hearts of palm pasta is often available canned or jarred in the pasta or international foods aisle.

Yes, hearts of palm pasta is naturally gluten-free, making it a suitable alternative for those with celiac disease or gluten sensitivity.

Glucomannan is a soluble dietary fiber derived from the konjac yam root. It is the key ingredient in shirataki noodles and is known for its ability to absorb water, aid digestion, and promote a feeling of fullness.