Just because you’re gluten-free, keto or grain-free doesn’t mean pasta is off the table. Meet shirataki noodles, the zero-calorie, low-carb noodle that’s about to change your life.
Popular in Japanese cuisine for centuries, they are exploding on the health food scene as a keto-friendly pasta alternative, and with good reason—they contain nearly zero carbs and satisfy cravings without the usual spike and crash.
Shirataki noodles are keto-approved, vegan and naturally gluten-free. Read on to learn more about these “miracle” noodles, including nutrition, benefits and where to buy them.
What are shirataki noodles made from? This keto-friendly food is created using the Japanese konjac yam (also known as devil’s tongue or elephant yam). These translucent, gelatinous noodles consist almost entirely of water and glucomannan fiber (a viscous, soluble dietary fiber). This means they are practically calorie- and carb-free, so you can absolutely enjoy shirataki noodles on keto.
Unlike other low-carb pasta options, like spaghetti squash or zoodles (what the cool kids call spiralized zucchini), shirataki noodles take just a few minutes to prep, straight out of the bag.
Shirataki noodles are chewy and feel incredibly similar to rice noodles. They soak up whatever flavors you cook them with, making them an excellent base for a variety of keto pasta dishes.
Don’t be surprised if you see shirataki noodles referred to by different names. If any of the following terms are used, rest assured we’re talking about shirataki:
While zoodling your veggies can make for delicious, nutrient-dense pasta, some days you just want the ease of tossing some noodles in a pan, ready to go. If you’re wondering how to make shirataki noodles, don’t worry—they’re about as easy as it gets.
When preparing these keto-friendly noodles, you will likely notice an odd or fishy odor when you first open your package of noodles. Fear not, the noodles themselves are tasteless, and some quick but essential prep work will take care of the odor:
As far as food labels are concerned, shirataki noodle nutrition facts are fairly straightforward. After all, traditional shirataki noodles are made entirely from water and fiber from the konjac yam (plus a little lime to help the fiber stay solid), so you won’t have much to read through.
This fiber is called glucomannan, a soluble fiber that can help boost your digestion and curb hunger. Glucomannan is available as a health supplement, and studies back its potent ability to curb hunger hormones, fuel good gut bacteria as a prebiotic and keep you regular.
The glucomannan fiber in shirataki noodles can also support weight management and boost your cardiovascular health by improving cholesterol and blood sugar.
While there are typically plenty of carbs in noodles, shirataki have a much different nutritional profile. According to the USDA database, here’s what’s in a 100-gram serving:
Do shirataki noodles have any nutritional value? Because they contain only fiber and water, they are essentially a zero-calorie food, making them an excellent choice for most weight management diets—not just keto.
Depending on the brand, nutrition labels list between 10 to 20 calories per 100-gram serving (roughly 3 to 4 ounces). However, because shirataki noodle calories are virtually nonexistent, they are pretty much nutrient-free, too. (In fact, they’re about 97% water).
Without any of the micronutrients or phytochemicals found naturally in whole konjac, or other plant-based pasta, the nutrition content of shirataki pasta depends mainly on your toppings, so be sure to supplement your dish with healthy fats, quality meat and plenty of veggies.
Like calories, shirataki noodle carbs are also pretty much non-existent. A 3-ounce serving of shirataki noodles contains just 2 grams of total carbohydrates. These carbohydrates are actually fiber, which your body can’t digest. If you’re calculating net carbs (and you should be counting carbs on keto), that means shirataki has 0 net carbs per serving.
Heads up for the Bulletproof Diet: As shirataki noodles gain popularity, some brands are starting to add tofu to the noodles to create a more traditional grain-based pasta texture. Tofu is a processed form of soybeans, and soy is not Bulletproof.
While allergy issues aren’t particularly prevalent with shirataki noodles, there are potential side effects to consuming them. Primarily, you could experience some minor bloating and gas due to their fiber content. If you’re not used to consuming fiber regularly, be mindful that your body may have difficulty digesting these low-carb noodles at first.
While buying shirataki noodles used to mean shopping online or visiting your local Asian food market, their growing popularity means they are cropping up in grocery stores across the country.
If you’re searching for these zero-carb noodles, you can find them at a number of places, including:
Shirataki noodles are one of those types of keto foods that give you the freedom to take things in any direction. Whether you want to replicate the flavors of your favorite pasta dish or you want to try something new entirely, here are some of our favorite recipes that are bound to tantalize your taste buds:
For easy, delicious ideas on how to prepare these versatile noodles, check out our list of keto-friendly shirataki noodle recipes, then hit the store to enjoy “pasta” again.
Where to Find Shirataki Noodles in the Grocery Store
You can find shirataki noodles in the produce section, pasta and grain section, or the Asian food aisle.
Also, take note that shirataki noodles go by different names, so you might see them packaged as any of the following:
Many grocery stores stock shirataki noodles with their produce. Most produce sections will have a refrigerated area dedicated to tofu, vegan foods, and meatless meat alternatives.
This should be the first place you check, as it’s the most likely place you’ll find them.
Keep in mind that many refrigerated shirataki noodles will actually be a substitute made from tofu and konjac yam, not just the konjac yam that traditional shirataki noodles are made of.
Since shirataki noodles can be dry or wet, you might find shirataki noodles in the pasta and grain aisle. There are several brands that make dried shirataki noodles, but there’s a good chance you’ll find at least one at your local store.
Some grocery stores have an entire aisle dedicated to Asian foods. Since shirataki noodles are so prevalent in East Asian cuisine, you might be able to find them in that section.
So, if you’ve checked the refrigerated and pasta sections to no avail, this will be one more place to look.
Thrive Market Wonder Noodles are sold exclusively online at ThriveMarket.com with a membership.
Nasoya is a well-known Asian food brand that makes vegan products. Nasoya Pasta Zero products are shirataki noodles, and they come in two varieties: shirataki spaghetti and shirataki fettuccine! These noodles are not made with any soy, and they are vegan, gluten-free, and fortified with iron.
You can buy this brand of tofu shirataki noodles at stores like Sprouts, Whole Foods, Winn Dixie, Kroger, Safeway, and more. Use their product locator to find the closest store to you. If you want to order these noodles online, you can buy them in bulk from Amazon (selection varies), or have a single package shipped to you with Amazon Prime Whole Foods Delivery! (You must have a Whole Foods Market nearby.)
If you are ordering online, you can pick up one of Vitacost brand Shirataki Noodles! You can get these low-calorie noodles in fettuccine style or angel hair style! They are both vegan-friendly, non-GMO, and gluten-free. If you like these noodles, they also have a shirataki rice option!
The texture will be more slippery and never like the texture of grainy, whole wheat noodles. Also, the preparation is slightly different than that of wheat noodles. You’ll likely have to rinse the shirataki noodles and then cook them in boiling water for a short amount of time.
Healthy Low Carb Pasta, Rice and Ready to Eat Meals
Wheat and Gluten free, they easily absorb the flavors of other ingredients.
Sick of being painfully aware that you’re not eating pasta every time you chow down on a bowl of zoodles? Try Miracle Noodle!
Cutting carbs but not ready to let go of pasta? Try Miracle Noodle!
You’ve probably already sworn off traditional pasta but uh, newsflash: try these noodles before dedicating yourself to limp veggies.
Made from the Konjac plant eaten in Asia for over 1,000 years
Only 1g net carb per serving
The perfect healthier carrier for your favorite sauce or ours.
Does Trader Joe’s have shirataki noodles?
What is a substitute for shirataki noodles?
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