Which Pasta is Lowest in Carbs? Your Guide to Low-Carb Alternatives

October 23, 2025 •

5 min read

Made from the konjac plant, shirataki noodles contain almost zero net carbohydrates and are virtually calorie-free. For anyone following a ketogenic or low-carb nutrition diet, understanding which pasta is lowest in carbs is essential for crafting satisfying and healthy meals.

Quick Summary

This guide reveals the lowest carbohydrate pasta options, comparing alternatives like shirataki, hearts of palm, and legume-based varieties. It covers nutritional profiles, taste, texture, and preparation to help you make informed choices for your low-carb diet.

Key Points

Shirataki Noodles are the Lowest: Made from the konjac plant's glucomannan fiber, shirataki noodles offer virtually zero net carbs per serving.
Vegetable Noodles are a Fresh Alternative: Zucchini (zoodles) and spaghetti squash are fresh, low-carb pasta swaps that are easy to prepare and nutrient-dense.
Legume Pastas Provide Protein and Fiber: Chickpea, lentil, and edamame pastas are higher in carbs but also boost your intake of satisfying protein and fiber.
Hearts of Palm Offer a Good Texture: Hearts of palm pasta provides a low-carb, relatively firm noodle option with a milder flavor that works well with creamy sauces.
Net Carbs are the Key Metric: When evaluating different products, focus on 'net carbs' (total carbs minus fiber) to get the most accurate picture for low-carb and keto diets.
Flavor Absorption Varies: Shirataki noodles absorb flavors well, while other alternatives like hearts of palm or veggie noodles may have a more distinct taste that pairs best with specific sauces.

Understanding Carbs in Pasta

For those managing their carbohydrate intake, whether for weight loss, diabetes management, or following a ketogenic diet, traditional wheat pasta can be a challenge. A single serving can contain over 40 grams of carbohydrates, which can cause significant blood sugar spikes. However, thanks to a rise in demand for healthier, low-carb food options, there is a variety of pasta alternatives available today. These options range from vegetable-based creations to specially formulated products designed to mimic the taste and texture of traditional pasta with a fraction of the carbs.

The Top Contender: Shirataki Noodles

Shirataki noodles consistently rank as the lowest-carb pasta option available, often containing 0–2 grams of net carbs per serving. Made primarily from glucomannan fiber, which is derived from the konjac root, these translucent, gelatinous noodles are composed of about 97% water. This composition makes them virtually calorie-free as well.

Preparing Shirataki Noodles

One of the most common complaints about shirataki noodles is their unique texture and a slight 'fishy' odor upon opening. However, both of these issues can be easily remedied with proper preparation. The noodles should be thoroughly rinsed under cold water for a few minutes before use. For an even better texture, you can dry-fry them in a hot, unoiled pan to remove excess moisture and create a firmer, more pasta-like consistency. Due to their neutral flavor, they excel at absorbing the taste of whatever sauces or seasonings you use.

Hearts of Palm Pasta: A Low-Carb Vegetable Alternative

Hearts of palm pasta offers another very low-carb alternative, with a serving containing around 3–4 grams of net carbs. This noodle substitute is made from the inner core of certain palm trees and has a mild, slightly briny flavor. Hearts of palm pasta has a softer, yet firm texture that holds up well in sauces. Some popular brands include Palmini and Natural Heaven.

Best Uses for Hearts of Palm Pasta

While versatile, this pasta can carry a slight tangy or briny aftertaste, which some find unpleasant with lighter sauces. It pairs best with rich, creamy sauces, pesto, or bold seasonings that can complement or mask this flavor. Hearts of palm pasta is also a great choice for dishes that require layering, such as lasagna.

Vegetable-Based Noodles: Zucchini and Spaghetti Squash

For a fresh, unprocessed option, many turn to vegetable-based noodles. These can be made at home with a spiralizer or purchased pre-cut at most grocery stores.

Zucchini Noodles (Zoodles)

Zoodles are made by spiralizing fresh zucchini. They are incredibly low in carbs and calories, with a high water content. To prevent a soggy meal, it's crucial to remove excess moisture. This can be done by salting the zoodles and letting them rest, then patting them dry, or by quickly sautéing them instead of boiling.

Spaghetti Squash

Spaghetti squash is another fantastic alternative. When cooked, its flesh can be scraped with a fork to form long, spaghetti-like strands. It has a subtle, naturally sweet flavor that pairs beautifully with robust sauces. Similar to zoodles, it's important to remove as much moisture as possible before adding sauce.

Legume-Based Pastas

These alternatives, made from chickpea or lentil flour, are higher in carbs than shirataki or vegetable options but offer a significant boost in protein and fiber, which helps create a more balanced meal and prevent blood sugar spikes.

Chickpea and Lentil Pasta

Brands like Banza (chickpea) and Explore (edamame) offer products with a texture closer to traditional pasta than other alternatives. A typical serving has around 20-35 grams of carbohydrates. While not suitable for strict keto diets, their high fiber and protein content can be beneficial for blood sugar management.

How to Choose the Best Low-Carb Pasta for You

The ideal low-carb pasta depends on your specific dietary needs and taste preferences. When making your selection, consider the following factors:

Carb Count: For a ketogenic diet, stick to options with 0-2g of net carbs, like shirataki. For a general low-carb approach, alternatives with up to 15g net carbs, like hearts of palm or edamame pasta, may be suitable.
Texture and Flavor: If you want the most traditional pasta feel, choose legume-based pastas. If texture is less of a concern and you prioritize the lowest carb count, shirataki noodles are the way to go. For a fresh, crunchy element, vegetable noodles are a great choice.
Nutrient Profile: For added protein and fiber, chickpea and lentil pastas are an excellent choice. Shirataki offers a high fiber count but no protein, so you must pair it with protein-rich sauces or sides.
Versatility: Think about the types of dishes you plan to make. Some alternatives, like zoodles, are great for light sauces, while denser, legume-based pastas stand up better to thick, hearty sauces.

Low-Carb Pasta Comparison Table


Pasta Alternative	Net Carbs (per serving)	Key Nutrients	Texture & Flavor Profile	Best Paired With
Shirataki Noodles	0-2g	High in soluble fiber (glucomannan)	Gelatinous, neutral flavor (absorbs sauce)	Heavy, flavorful sauces like curries or alfredo
Hearts of Palm Pasta	3-4g	Rich in potassium, vitamins B & C	Soft, yet firm with a slightly briny taste	Creamy sauces or pesto
Zucchini Noodles (Zoodles)	Very Low	Vitamin C, Potassium	Fresh, crisp, watery texture	Light sauces, pesto, or used in cold salads
Spaghetti Squash	5-7g	Fiber, Vitamins C & B6	Strand-like texture, naturally sweet	Robust tomato sauces
Edamame/Soybean Pasta	4-6g	High in protein and fiber	Chewy, dense, with a distinct bean flavor	Pesto, tomato-based sauces
Lentil Pasta	25-30g Total Carbs	High in protein and fiber	Firmer, slightly earthy flavor	Hearty, chunky sauces

Conclusion

For those seeking the absolute lowest carb option, shirataki noodles made from the konjac root are the definitive choice, boasting near-zero net carbs. However, the best alternative ultimately depends on a balance of your specific health goals, desired flavor, and texture preferences. If mimicking traditional pasta is your priority, high-fiber, legume-based options may be a better fit, provided their higher carb count aligns with your overall nutrition plan. For the freshest approach, vegetable-based noodles offer a nutrient-dense and simple substitute. No matter your preference, a delicious, low-carb pasta dish is easily achievable by choosing the right alternative and pairing it with flavorful sauces and nutrient-rich additions.

Frequently Asked Questions

Shirataki noodles are made from glucomannan fiber and contain 0-2 grams of net carbohydrates per serving. Since the human body cannot digest this fiber, it provides virtually no usable carbs or calories.

For a strict ketogenic diet, shirataki noodles are the best choice due to their almost non-existent net carb count. Hearts of palm pasta is also a great option with only 3–4 grams of net carbs per serving.

To improve the texture of shirataki noodles, rinse them thoroughly under cold water to remove the initial odor. For a firmer bite, dry-fry them in a hot, unoiled skillet to cook off the excess moisture.

While lower in carbohydrates than traditional wheat pasta, chickpea pasta is not considered low-carb, especially for a keto diet. It typically contains 25-35 grams of total carbohydrates per serving, but also provides more protein and fiber.

Yes, zoodles are an excellent, fresh, and low-carb pasta substitute. They are high in water content and rich in vitamins and minerals. To avoid a soggy dish, it's best to cook them briefly or use them in cold salads.

Hearts of palm noodles have a texture that holds up well in sauces, but they do have a unique, slightly briny taste. Some people prefer to pair them with bolder, creamy sauces to mask the flavor.

Legume-based pastas, such as those made from edamame, lentils, or lupini beans, are significantly higher in protein than other low-carb pasta alternatives. However, these options are also typically higher in carbohydrates.