What Noodles Are Low in Starch? A Comprehensive Guide

December 1, 2025 •

4 min read

Made from the root of the konjac plant, shirataki noodles contain almost no calories or digestible carbohydrates, making them one of the top examples of what noodles are low in starch. For those managing blood sugar, weight, or simply seeking healthier options, switching to these alternatives can make a significant difference. Numerous low-starch noodle varieties offer satisfying texture and flavor without the high carb load.

Quick Summary

A breakdown of low-starch noodle options, from konjac and vegetable-based choices to buckwheat and mung bean variations. This guide covers the nutritional benefits, preparation methods, and ideal culinary uses for healthier pasta swaps.

Key Points

Shirataki/Konjac Noodles: Made from glucomannan fiber, these are nearly calorie and carb-free, serving as an excellent base for flavorful sauces.
Vegetable Noodles (Zoodles): Created by spiralizing vegetables like zucchini, these are unprocessed, fresh, and extremely low in carbs.
Soba (Buckwheat) Noodles: When made from 100% buckwheat, these offer a lower-starch alternative to traditional wheat pasta.
Mung Bean Noodles (Glass Noodles): These transparent noodles are low-glycemic and gluten-free, providing a chewy texture for Asian dishes.
Hearts of Palm Noodles: A low-carb, firm-textured alternative derived from palm trees that is ready to use and mild in flavor.
Preparation is Crucial: To improve texture and flavor, many low-starch noodles require specific preparation steps, like rinsing and dry-frying shirataki or pre-salting zoodles.

Navigating the World of Low-Starch Noodles

For noodle lovers, reducing starch doesn't mean giving up your favorite meals. Many excellent alternatives to traditional wheat pasta are available, each with a unique profile. These noodles cater to various dietary needs, including low-carb, keto, and gluten-free diets, without sacrificing taste or satisfaction. The key is understanding what each type offers and how to prepare it to perfection.

Shirataki (Konjac) Noodles

Originating from Japan, shirataki noodles are a standout contender in the low-starch category. Made primarily from glucomannan fiber derived from the konjac plant, they are renowned for being virtually calorie-free and carbohydrate-free.

Flavor and Texture: Shirataki noodles have a gelatinous, slightly rubbery texture. Their neutral flavor makes them a fantastic vessel for absorbing the flavors of sauces, broths, and seasonings.
Preparation: Rinsing them thoroughly in cold water is essential to remove their characteristic briny odor. Boiling for a minute and then dry-frying them in a hot pan helps improve their texture and reduce the amount of excess water.
Best Uses: Perfect for stir-fries, soups, and cold noodle salads where they can soak up the surrounding flavors.

Vegetable Noodles (Zoodles, Squash, etc.)

Vegetable noodles are another popular, unprocessed option for significantly cutting back on starch.

Zucchini Noodles (Zoodles): Made by spiralizing zucchini, these noodles are fresh, light, and hydrating. They cook very quickly, and care must be taken not to overcook them, or they can become soggy.
Butternut Squash Noodles: Offer a slightly sweeter, nuttier flavor and a firmer texture than zucchini. These are excellent in autumn-inspired dishes.
Carrot Noodles: Provide a vibrant color and mild, sweet taste. They can be served raw in salads or lightly cooked.
How to Prepare: A spiralizer is the best tool for making these. After cutting, lightly sautee them for a few minutes or serve them raw for maximum crispness.

Soba (Buckwheat) Noodles

While not entirely starch-free, 100% soba noodles are a lower-starch alternative to wheat-based pastas. Buckwheat is a pseudo-grain, and soba noodles have a distinct, nutty flavor. It's crucial to check the ingredient list, as many commercial soba products blend buckwheat flour with wheat flour. For the lowest starch content, choose brands made exclusively with buckwheat.

Mung Bean Noodles (Glass Noodles)

Also known as glass or cellophane noodles, these transparent noodles are made from mung bean starch. They are gluten-free and have a low glycemic index, making them a better choice for blood sugar management than other starches.

Texture: They become soft and pliable when soaked in hot water, with a pleasant chewiness.
Best Uses: Traditionally used in Vietnamese and Thai cuisine, they excel in stir-fries, soups, and spring rolls.

Hearts of Palm Noodles

Derived from the inner core of certain palm trees, hearts of palm noodles are another popular and versatile low-carb choice. They have a very mild, slightly tangy taste and a firm, non-gelatinous texture, similar to a soft vegetable. They are typically sold ready-to-use in cans or pouches, and simply require draining and rinsing before being added to your favorite sauce.

Comparison Table: Low-Starch Noodles


Noodle Type	Main Ingredient	Net Carbs (per serving)	Texture	Best For	Cooking Method
Shirataki	Konjac Root	<1g	Gelatinous, slightly rubbery	Soups, Stir-fries, Cold Salads	Rinse, boil, dry-fry
Zucchini (Zoodles)	Zucchini	~2.4g	Fresh, crisp, watery	Raw salads, Quick Sautees	Spiralize, sautee briefly
Buckwheat (Soba)	Buckwheat Flour	Higher than others, depends on blend	Firm, nutty	Japanese dishes, Noodle bowls	Boil until al dente
Mung Bean (Glass)	Mung Bean Starch	Low GI, moderate carbs	Chewy, clear	Stir-fries, Soups, Spring Rolls	Soak in hot water
Hearts of Palm	Hearts of Palm	Low	Firm, mild flavor	Pasta replacements, Cold salads	Drain and rinse

Expert Cooking Tips for Low-Starch Noodles

Prep is Key: For shirataki noodles, the rinsing and dry-frying steps are non-negotiable for achieving a desirable texture. Rinsing removes the packing liquid's odor, while dry-frying eliminates excess moisture. Similarly, salting zucchini noodles and letting them sit helps draw out water.
Flavor with Vigor: Low-starch noodles are a blank slate. Be generous with flavorful sauces, spices, herbs, and aromatics like garlic, ginger, and chives to ensure your dish is delicious. They are not like wheat pasta, which offers a robust flavor on its own.
Mind the Cooking Time: Many low-starch noodles, particularly vegetable-based ones, cook very quickly. Overcooking can lead to a mushy texture. For zucchini noodles, a quick saute for just 1-2 minutes is often enough to heat them through while retaining their crispness.
Bulk Up with Veggies: Combine these low-starch noodle options with plenty of other vegetables, lean proteins, and healthy fats. This adds nutrients, fiber, and flavor to create a satisfying and well-rounded meal.
Achieve Optimal Texture: If the slippery texture of shirataki noodles is unappealing, dry-frying is the most important step to remove water and make them more firm. For vegetable noodles, controlling moisture is key to prevent a watery sauce. Salting the raw noodles and patting them dry can prevent this.

Conclusion: Making the Right Noodle Choice

Choosing low-starch noodles is a simple yet effective way to improve your diet, whether for weight management, blood sugar control, or general health. Shirataki and vegetable noodles are the top choices for minimal starch and calories, while 100% buckwheat, mung bean, and hearts of palm noodles offer viable alternatives. By understanding their unique characteristics and preparation requirements, you can enjoy all the comfort and versatility of noodles with a healthy twist. Remember to focus on flavorful sauces and add plenty of nutritious ingredients to build a complete and delicious meal. For more information, visit eatingwell.com to learn about the benefits of konjac.

FAQs About Low-Starch Noodles

Frequently Asked Questions

Shirataki noodles, also known as konjac or 'miracle noodles,' are the lowest in starch, as they are primarily made from water and glucomannan fiber, containing virtually no carbohydrates or calories.

Rinse the noodles thoroughly to remove the packing liquid's odor, then dry-fry them in a pan for several minutes to improve the texture. They are neutral in flavor, so use robust, flavorful sauces and ingredients to bring the dish to life.

Soba noodles made from 100% buckwheat flour are a lower-starch alternative to wheat noodles, but they still contain more carbohydrates than konjac or vegetable noodles. Check the packaging to ensure no wheat flour is added.

Yes, vegetable noodles like zoodles or carrot noodles can be used for stir-fries. It's best to cook them for only a few minutes over medium-high heat to warm them through while keeping a firm, al dente texture.

Shirataki noodles are made from konjac root fiber and are practically starch-free and calorie-free. Mung bean (or glass) noodles are made from mung bean starch, which contains carbohydrates but is gluten-free and has a lower glycemic index.

Yes, low-starch noodles can be beneficial for weight loss. Options like shirataki and vegetable noodles are very low in calories, and the high fiber content of konjac promotes a feeling of fullness, which can help reduce overall calorie intake.

Leftover shirataki noodles should be stored in the refrigerator in an airtight container. For vegetable noodles, it's best to eat them fresh, as they can release moisture and become soggy when stored. If necessary, drain them and store them for a day or two.

No, not all soba noodles are gluten-free. Many brands mix buckwheat flour with wheat flour, so it is essential to read the ingredient label and choose a product that explicitly states it is 100% buckwheat.

Both shirataki noodles and vegetable noodles like zoodles are excellent for cold salads. Shirataki offers a more noodle-like texture, while zoodles provide a fresh, crisp bite.