Unraveling the Carb Conundrum: How Many Carbs Are in Shirataki Noodles?

In the world of low-carb and gluten-free diets, shirataki noodles have emerged as a game-changer. These translucent, gelatinous noodles have captured the attention of health-conscious individuals and carb-counters alike, promising a guilt-free alternative to traditional pasta. But the burning question remains: just how many carbs are in shirataki noodles? Let’s unravel the mystery and explore the nutritional facts behind this intriguing food.

The Allure of Shirataki Noodles

Shirataki noodles, also known as konjac noodles or miracle noodles, have gained immense popularity for their unique composition. Derived from the konjac yam, these noodles are primarily made of water and a type of dietary fiber called glucomannan. This fiber is extracted from the konjac root and gives the noodles their distinct gelatinous texture.

Unlike traditional pasta or wheat-based noodles, shirataki noodles offer a low-calorie, low-carb alternative that appeals to those following ketogenic, low-carb, or gluten-free diets. They are also free from common allergens like wheat and eggs, making them a versatile option for individuals with dietary restrictions.

The Carb Breakdown

Now, let’s delve into the nitty-gritty of shirataki noodles’ carbohydrate content. According to the nutritional information provided, a serving of shirataki noodles (typically around 100 grams) contains the following:

  • Calories: 10.1
  • Protein: 0 grams (0% of the daily value)
  • Fat: 0 grams (0% of the daily value)
  • Carbohydrates: 3 grams (1% of the daily value)

It’s important to note that the carbohydrate content of shirataki noodles is primarily composed of fiber, specifically glucomannan. This type of fiber is not digested or absorbed by the body, which means it does not contribute to a significant increase in blood sugar levels or calorie intake.

To put these numbers into perspective, a serving of traditional wheat-based pasta can contain anywhere from 30 to 50 grams of carbohydrates, depending on the serving size and type of pasta. In contrast, shirataki noodles offer a mere 3 grams of carbohydrates, making them an excellent choice for those following a low-carb or ketogenic diet.

Health Benefits and Potential Drawbacks

Beyond their low-carb appeal, shirataki noodles offer several potential health benefits:

  • Weight Management: Their low-calorie and high-fiber content may aid in weight loss and promote feelings of fullness.
  • Glycemic Control: The minimal impact on blood sugar levels makes shirataki noodles a suitable option for individuals with diabetes or insulin resistance.
  • Cholesterol Regulation: Some studies suggest that the glucomannan fiber in shirataki noodles may help lower cholesterol levels.
  • Gut Health: The prebiotic properties of glucomannan may support the growth of beneficial gut bacteria, promoting overall digestive health.

However, it’s important to note that shirataki noodles are not a nutrient-dense food. They are relatively low in essential vitamins, minerals, and protein. As such, it’s recommended to incorporate shirataki noodles into a well-balanced diet that includes a variety of nutrient-rich foods.

Additionally, some individuals may experience digestive discomfort or gas when introducing shirataki noodles into their diet, particularly if consumed in large quantities. This is due to the high fiber content and the body’s adjustment to the unique fiber source. Starting with smaller portions and gradually increasing intake can help mitigate these potential side effects.

Incorporating Shirataki Noodles into Your Diet

Shirataki noodles are incredibly versatile and can be used in a variety of dishes, from stir-fries and soups to pasta salads and curries. Their mild flavor allows them to take on the flavors of the sauces and seasonings they are cooked with, making them a blank canvas for culinary creativity.

To prepare shirataki noodles, simply rinse them thoroughly to remove any odor from the packaging liquid, and then boil or sauté them briefly to achieve the desired texture. They can be enjoyed hot or cold, and their unique texture lends itself well to both cooked and raw preparations.

When incorporating shirataki noodles into your meals, it’s essential to balance them with nutrient-dense ingredients such as lean proteins, vegetables, and healthy fats. This will ensure that your diet remains well-rounded and provides the necessary nutrients for optimal health.


In the realm of low-carb and gluten-free options, shirataki noodles shine as a remarkable substitute for traditional pasta. With a mere 3 grams of carbohydrates per serving, primarily from fiber, these noodles offer a guilt-free indulgence for those watching their carb intake. While they may not be a nutrient powerhouse, shirataki noodles can be a valuable addition to a balanced diet, particularly for individuals following specific dietary patterns or managing certain health conditions.

Embrace the versatility of shirataki noodles, experiment with different recipes, and savor the freedom of enjoying a satisfying, low-carb alternative without sacrificing flavor or satisfaction. Remember, moderation and balance are key when incorporating any new food into your diet, and consulting with a healthcare professional is always advisable, especially if you have specific dietary needs or concerns.

Shirataki Low Carb Noodles – The Answer to Pasta Cravings?


How many carbs are in a cup of shirataki noodles?

Traditional shirataki noodles contain ZERO NET CARBS, while tofu shirataki noodles contain 6 carbs per serving. Compared to traditional spaghetti noodles which contain 43 carbs per serving, shirataki noodles are a great keto pasta alternative!

What noodles have the lowest carbs?

If you’re looking for noodles that are low in carbs and gluten-free, other options include zucchini noodles (zoodles), spaghetti squash, kelp noodles, edamame noodles and mung bean noodles.

Is it healthy to eat shirataki noodles everyday?

Eating shirataki noodles every day is generally not considered dangerous for most people, especially when consumed as part of a balanced diet. However, there are a few things to keep in mind: Digestive Sensitivity: Some individuals may experience gastrointestinal discomfort when consuming.

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