Shirataki Noodles Nutrition Facts and Health Benefits

Shirataki noodles can be an excellent pasta alternative if you follow a lower-carbohydrate and gluten-free diet. While they ca unable replicate the texture and taste of regular pasta (they’re gelatinous and generally tasteless), they absorb the flavor of the sauce you’re making. They are also sources of glucose-comannan fiber.

Shirataki noodles are prepared from the tuber of the Asian plant ( Amorphophallus konjac), also known as a konjac plant, konjac, or elephant yam. The tubers are dried and then ground to create flour. This flour was used for centuries in Asia to develop noodles, tofu, snacks, and noodles, and traditional Chinese medicine.

Shirataki Noodles Nutrition Facts

The following nutritional information for a serving of 4 1 ounces of shirataki pasta (112g) is supplied from USDA. USDA. 1

  • Calories: 10
  • Fat: 0g
  • Sodium: 0g
  • Carbohydrates: 3g
  • Fiber: 3g
  • Sugars: 0g
  • Protein: 0g


With only a few grams of carbs in a serving (all of which come from fiber), the shirataki noodles are a good option for those who wish to stick to a low-carb lifestyle but still enjoy pasta dishes. They’re a source of insoluble fiber known as glucomannan, which cannot be digested in the small intestinal tract. With almost no carbohydrates usable, They do not cause blood sugar levels to rise and have a Glycemic index of 0.


Shirataki noodles are fat-free and naturally low in calories.


Shirataki noodles don’t have any protein, and you’ll need proteins from different sources. Certain manufacturers sell shirataki noodles made from tofu, which provides protein and carbohydrates.

Vitamins and Minerals

Apart from a tiny portion of calcium (20 milligrams per 4-ounce serving), The shirataki noodles are not a source of micronutrients.


Shirataki noodles contain ten calories per 4 one-ounce portions, All derived from carbohydrates derived from fiber.

Health Benefits

Shirataki noodles contain almost no calories and are low in carbohydrates, fat, sugar, protein, or calories. They are vegan and gluten-free. The majority of health benefits of shirataki noodles are because of the glucomannan fiber they are a source of. Fiber, generally speaking, is believed to reduce cholesterol levels, curb appetite, and assist in losing weight. 2

Increases Satiety

Glucomannan is a soluble fiber that expands to several times its initial volume when mixed with water. It creates a gel-like substance inside your digestive tract. It can aid in feeling more full after eating and may keep food from entering your stomach for longer.

May Help Reduce Cholesterol

The soluble fiber present in glucomannan noodles could help reduce cholesterol. Fiber is believed to boost cholesterol levels and improve the health of your heart. 3

Remember that most studies are conducted with glucomannan supplements instead of noodles. According to research, glucomannan may have beneficial effects on triglycerides and cholesterol. 4

It can aid in losing weight

The results of studies need to be more conclusive on whether glucomannan can affect weight loss and weight loss, with some studies saying yes and others stating not. 5 Similarly, there’s a variety of evidence regarding the efficacy of glucomannan in treating constipation, especially for children, according to a review from 2017. study found. 6


Shirataki noodles are not a source of allergic reactions. Noodles have been noted in medical journals. Because they don’t contain protein, known to cause allergic reactions, they’re likely not to cause allergies. But, if you suffer from an allergy to soy, you should avoid tofu-based shirataki noodles.

Adverse Effects

Canadian health officials advise that capsules and tablets that contain powdered glucomannan must be consumed with at least 8 ounces of water. They should not be taken before going to sleep. In a mishap, the supplement could cause swelling and blockage of the throat or the intestines. 7 Wet glucomannan-based noodles shouldn’t cause the same effect, but it is advised not to consume dry noodles without making them according to the instructions on the packaging.


Tofu shirataki noodles are made by adding tofu to shirataki flour to create a harder texture. They are translucent and yellow-white, which better resembles the appearance of wheat pasta. They contain a little more carbohydrates and protein than the traditional shirataki noodles. They have 1 grams of protein and 3 grams of carbohydrates for a 4-ounce portion. 8

Tofu shirataki is available in many shapes, including spaghetti, macaroni, angel hair, and fettuccine. They come cooked but can be cooked in parboiled water for at least three minutes. You can also microwave them for just one minute to warm them up.

Where to Buy

There was a time when Shirataki noodles were only located in Asian supermarkets. However, they’re now available in health food stores and larger supermarket chains. Find these in the refrigerator area, in conjunction with the produce or dairy products, based on where the store typically displays tofu. You can also purchase them on the Internet.

Storage and Food Safety

While it is recommended to examine the product’s packaging for specifics, most sushi noodles are shelf-stable and can be kept at room temperature when unopened. If you buy them cold, storing them in the refrigerator is recommended (do not freeze them, however).

When the package is open, store it in a container of water in the refrigerator for up to one week. If you’ve got leftover noodles, keep them inside an airtight container for three or four days.


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