What Noodle Has No Carbs? Your Guide to Shirataki and Other Zero-Carb Noodles

December 28, 2025 •

4 min read

Composed of 97% water and 3% fiber, shirataki noodles are a nearly calorie-free solution for those seeking to know what noodle has no carbs. These translucent noodles, made from the konjac plant, offer a guilt-free way to enjoy your favorite dishes without the carbohydrate load, making them a cornerstone for many low-carb and keto diets.

Quick Summary

An in-depth guide to truly zero and ultra-low-carb pasta alternatives, focusing on shirataki noodles derived from the konjac plant. It covers key differences between options like kelp and vegetable noodles, preparation methods, and health benefits.

Key Points

Shirataki Noodles: Made from konjac root, these noodles are virtually carb-free, composed mostly of water and indigestible glucomannan fiber.
Preparation is Key: To remove the distinct odor and improve texture, shirataki noodles should be thoroughly rinsed and dry-pan fried.
Kelp Noodles: These crunchy, translucent noodles offer a low-carb alternative and are often used raw in salads or added to stir-fries.
Vegetable 'Noodles': Spiralized vegetables like zucchini and daikon radish provide naturally fresh and carb-free pasta alternatives.
Health Perks: The high glucomannan fiber in konjac promotes gut health, satiety, and may aid in blood sugar control.
Different Textures: Low-carb alternatives vary greatly in texture, from the chewy shirataki to the crunchy kelp, requiring different cooking methods.
Zero Net Carbs: Shirataki noodles have zero net carbs because their total carb count is equal to their indigestible fiber content.

Understanding Truly Zero-Carb Noodles

For those on a keto or low-carb diet, finding satisfying pasta alternatives is a common challenge. While many products market themselves as 'low-carb,' one type of noodle stands out for its almost non-existent carbohydrate and calorie count: shirataki noodles. Made from the root of the konjac plant, they are composed primarily of water and a soluble dietary fiber called glucomannan. This fiber is indigestible, meaning it passes through your system without being converted into energy, which is why a serving typically contains zero net carbs.

What are Shirataki and Konjac Noodles?

Shirataki, meaning 'white waterfall' in Japanese, perfectly describes these thin, translucent, and gelatinous noodles. They are derived from the konjac plant, a root vegetable grown in Asia. Konjac flour is used to create a noodle that is almost entirely fiber and water. You'll often find them sold in water-filled packages, sometimes under the name 'miracle noodles'. This packaging liquid has an odor that can be off-putting, but a proper rinsing and preparation method easily resolves this issue.

How to Prepare Shirataki Noodles

To transform shirataki noodles from slimy and unappealing to a firm, pasta-like texture, proper preparation is essential. The process involves a few key steps:

Rinse Thoroughly: Drain the packaging liquid and rinse the noodles under cold running water for several minutes. This helps remove the odor and any residual aftertaste.
Boil or Pan-Fry: For the best texture, boil the noodles for 2-3 minutes or dry-pan fry them over medium heat for several minutes until the moisture evaporates. This reduces their rubbery or squeaky quality.
Season Heavily: Because shirataki noodles are flavorless, they are a blank canvas for sauces, spices, and seasonings. Pairing them with robust sauces like creamy garlic or Thai curry works best.

Other Ultra-Low-Carb Noodle Alternatives

While shirataki is the closest you'll get to a zero-carb noodle, other options provide a similarly low-carb, grain-free experience. These are excellent choices for adding variety and different nutritional profiles to your diet.

Kelp Noodles

Kelp noodles are a translucent noodle made from the mineral-rich extract of brown seaweed. They are naturally gluten-free and have a slightly crunchy texture. Unlike shirataki, they are often eaten raw in salads, but can also be added to stir-fries towards the end of the cooking process. They have a neutral taste, allowing them to absorb the flavors of other ingredients. With only about 1 gram of total carbohydrate per 4-ounce serving, they are a very low-carb choice.

Hearts of Palm Noodles

Made from the inner core of specific palm plants, hearts of palm pasta is a soft, low-carb alternative to traditional wheat noodles. It comes canned or vacuum-sealed and has a slightly briny, pickled aftertaste that pairs well with creamy sauces or pesto. While not zero-carb, they typically contain only a few net carbs per serving, making them a good option for many low-carb dieters.

Zucchini and Vegetable 'Noodles'

For a truly fresh and natural approach, spiralized vegetables like zucchini (zoodles), daikon radish, and sweet potatoes offer a delicious, carbohydrate-free solution. A spiralizer is required to create these long, noodle-like strands. They can be eaten raw, lightly sautéed, or boiled for just a few minutes. A cup of zoodles contains around 3.7 grams of carbohydrates, primarily from fiber.

Comparison of Low-Carb Noodle Alternatives


Feature	Shirataki Noodles	Kelp Noodles	Zucchini Noodles	Hearts of Palm Noodles
Carb Count	0-2g Net Carbs/serving	~1g Total Carbs/serving	~4g Total Carbs/cup	~3-4g Net Carbs/serving
Source	Konjac Plant Root	Kelp Seaweed	Zucchini Vegetable	Inner Core of Palm Tree
Flavor	Neutral, takes on sauces	Neutral, subtle sea taste	Mild, fresh zucchini taste	Slightly briny, tangy
Texture	Gelatinous, chewy, rubbery	Crunchy, firm	Tender, soft	Soft, tender
Best Uses	Stir-fries, heavy sauces	Salads, raw dishes, stir-fries	Pasta dishes, raw salads	Creamy sauces, pesto

Health Benefits and Considerations

Choosing these alternatives goes beyond simply cutting carbs; they offer their own unique health benefits. The glucomannan fiber in shirataki and konjac is particularly notable for promoting gut health and potentially aiding in weight management and blood sugar control. The high fiber content helps you feel full longer and can assist with regular bowel movements. Kelp noodles provide essential minerals, and vegetable 'noodles' boost your vegetable intake significantly.

However, it's important to note the differences. Shirataki and konjac are not significant sources of vitamins or minerals themselves, so they must be paired with other nutrient-dense ingredients. Hearts of palm contain higher sodium levels, and vegetable noodles offer a different consistency and flavor profile. Your choice should depend on your dietary goals and the type of dish you plan to create.

Recipe Idea: Keto Hibachi-Style Shirataki Noodles

For a simple and delicious meal, try pan-frying shirataki noodles with butter and soy sauce.

Drain and Rinse: Follow the steps to prepare the noodles.
Pan-Fry: Add butter to a hot skillet and cook the noodles for 4-5 minutes until the moisture is gone.
Add Flavor: Stir in soy sauce and cook for another minute to coat. Serve immediately.

This simple recipe highlights how well the noodles absorb rich, bold flavors, making them a fantastic substitute for traditional hibachi noodles.

Conclusion: Choosing the Right Carb-Free Noodle

When you ask "what noodle has no carbs?", the clear answer is shirataki, derived from the konjac root. However, the world of low-carb pasta alternatives offers much more. For a truly zero-carb, high-fiber option, shirataki is unmatched. For a crunchy, raw-friendly noodle with minerals, kelp noodles are a great choice. For a fresh, natural, and vitamin-rich alternative, spiralized vegetables are the way to go. By understanding the unique properties of each, you can make an informed decision to fit your diet and culinary needs. Experimenting with these options allows for delicious and healthy meals without the carb load of traditional pasta.

For more information on the health benefits of shirataki noodles and their unique nutritional profile, consult this resource from WebMD.

Frequently Asked Questions

Shirataki noodles are made from the root of the konjac plant. They are primarily composed of water and a soluble dietary fiber called glucomannan, which is responsible for their gelatinous texture and lack of carbohydrates.

Yes, when first opened, shirataki noodles often have a slightly unpleasant odor from the alkaline liquid they are packaged in. This smell is easily removed by rinsing the noodles thoroughly under cold water for several minutes.

After rinsing, the best way to improve the texture is to dry-pan fry the noodles over medium-high heat for several minutes until the excess water evaporates. This removes the rubbery or squeaky quality.

Kelp noodles are very low in carbohydrates, typically containing about 1 gram of total carbohydrate per serving, but are not entirely carb-free. They are made from kelp seaweed extract and are a great gluten-free and low-calorie option.

Yes, spiralized vegetables like zucchini (zoodles), daikon radish, and sweet potatoes make excellent and fresh carb-free alternatives to traditional pasta.

The primary health benefit comes from the high content of glucomannan fiber. This soluble fiber supports digestive health, promotes feelings of fullness, and can help with blood sugar and cholesterol management.

Hearts of palm noodles can have a slightly tangy or briny flavor. To make them less noticeable, they should be well-rinsed and are best paired with strong, creamy sauces like pesto or a rich alfredo that can mask the acidity.