Are Shirataki Noodles Healthy? | Nutrition Facts Explained

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Are you always crazy about noodles, but your close ones restrict you from having them by explaining them as unhealthy? Then, be sad no more. Such days are gone. The time has arrived for you to enjoy shirataki noodles, which is a perfectly healthy substitute for any other noodles. But, what does that mean? Don’t the shirataki noodles have any calories or carbohydrates?

Well! Yes, shirataki noodles do have some calories & carbohydrates but in very low quantities. Do you want to know why? Shirataki noodles comprise a starch named glucomannan, which our body is unable to digest. Hence, it lowers the calorie & carbohydrate content of this food item, making it a healthy choice for us all.

Are you interested to learn more about these noodles? Come! Let’s progress on our journey toward shirataki noodles & explore everything about it.

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What Are Shirataki Noodles?

Have you heard the name of the konjac plant, a plant that grows in Southeast Asia, Japan & China? Great! Shirataki noodle is made up of water & starch, which in turn are present in the konjac plant’s roots. Due to this fact, Shirataki noodles are also popular as konjac noodles. Also, it is sometimes called miracle noodles.

These noodles are great stomach-filling food, especially for those who feel very hungry. It will remain in your stomach for hours. And, if you are a diet-conscious person, who also wants to lose weight, then Shirataki noodles are ideal for you. The glucomannan present in the noodles helps in losing weight.

Shirataki Noodles
Shirataki Noodles

In the Japanese language, Shirataki means ‘white waterfall’, which is similar to the translucent guise of the noodles. The noodles are long & white in appearance. They are made by mixing slight lime water & the required quantity of regular water with glucomannan flour. Due to this, the shape of the noodles remains intact. After the mixing process is completed, the blend is then boiled & shaped into rice-like pieces/noodles.

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The water content in Shirataki noodles is very high and the shirataki noodles’ calories are very low. Nearly 97 percent water & 3 percent glucomannan fiber are present in the food item. The traditional Shirataki noodles vary slightly from the modern-day Tofu Shirataki noodles. It is because the tofu noodles comprise some extra calories & also a small number of digestible carbs.

Shirataki Noodles Recipes

How To Cook Shirataki Noodles?

It may seem somewhat daunting to cook Shirataki noodles at the beginning. It is because Shirataki noodles are available in packages containing a fishy-smelled liquid that is nothing but the konjac root’s odor absorbed by plain water. So, it’s a must for everyone they rinse them properly & with enough time in hand under fresh & running water to remove odor.

Also, a skillet is required to heat the noodles for several minutes. It should be done without adding any fat. By doing this, the noodles’ excess water is removed. So, you will get a more noodle-like composition. In case you fail to remove the water properly, the noodles will become mushy. And, It will become horrible to eat.

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You can eat Shirataki noodles in place of rice and pasta in any dish. They work best in preparing Asian dishes. There is no particular flavor of the noodles. However, when given with sauces & seasonings, it absorbs their flavors very well.

Shirataki Macaroni Cheese Recipe

You must use shirataki of shorter kinds like ziti-shaped/rice-shaped noodles for cooking this dish.


  •  Preheat your oven to 175 degrees Celsius
  •  Wash out the noodles by putting them under running water. Do this for at least 2 mins.
  •  Transfer the Shirataki noodles to a skillet—Cook the noodles for five to ten minutes on medium-high heat by stirring occasionally.
  •  By the time the noodles get cooked, grease a ramekin of 2 cups along with olive oil/butter.
  •  Now transfer the already-cooked noodles to none other than the ramekin. Put in tng ingredients like sea salt & all & keep stirring well.
  •  Bake for twenty minutes & then serve by spreading grated cheddar cheese after removing the dish from the oven.

Some Of The Other Shirataki Noodles Recipes That You Can Try:

  • Peanut Sesame Shirataki Noodle
  • Pad Thai with Miracle Noodles
  • Shirataki Noodle Carbonara
  • Kimchi Shirataki Noodle
  • Shrimp Curry Miracle Noodles
  • Tofu Miracle Noodles
  • Vegan Pesto Miracle Noodles
  • Sauteed Vegetables with Miracle Noodles
  • Chicken and Miracle Noodles Stir Fry
  • Hot & Sour Miracle Noodles with Tofu
  • Miracle Noodles Style Spaghetti or Meatballs
  • Miracle Noodles Along With Tomato Pesto
  • Konjac Noodles with Lemon Garlic Shrimp
  • Creamy Shirataki Noodle with Crispy Salmon
  • Hosin Shirataki Noodle with 5-spice Barramundi
  • Konjac Noodles with Creamy Sauce of Peanut
  • Sesame Shirataki Noodle
  • Vegan + Paleo Almond Butter Shirataki Noodle
  • Miracle Noodles Along With Purple Cabbage

Shirataki Noodles Nutrition Facts

112 grams serving size of shirataki noodles comprises 10.1 grams of Calories. Also, it has 3 grams of carbohydrates, 3 grams of fiber & 0 grams of sugar. Besides, it doesn’t comprise any proteins or fats. Apart from that, the noodles comprise 20.2 milligrams of calcium in each serving.

Shirataki Noodles Nutrition Facts
Shirataki Noodles Nutrition Facts

Where To Buy Shirataki Noodles?

Shirataki noodles are available in both local grocery stores (offline stores) and online stores. The online stores where the noodles are available include Amazon, Ubuy, Walmart & Urban Platter.

What Are Shirataki Noodles Made Of?

Shirataki noodle is prepared of Glucomannan, a substance that is found in the konjac root. Being a soluble fiber, Glucomannan absorbs plenty of water. The Shirataki noodle prepared from Glucomannan flour has 3 percent of fiber & 97 percent of water. Thus, we can understand why Shirataki noodles are short in calories. The Konjac is an Eastern Asia native.

Are Shirataki Noodles Healthy?

Yes, Shirataki noodles are very healthy & their health benefits depend on the individual. The following are the benefits of Shirataki noodles:

Are Shirataki Noodles Healthy_
Are Shirataki Noodles Healthy_

1. These noodles can be used as a substitute for some foods

In case of a food allergy, people may find the shirataki noodles worthwhile & profitable for their health. Also, you can use these noodles as a substitute food if you are suffering from any food intolerance that limits your diet or from other digestive conditions.

The reason for this is that the substances like wheat, gluten, or egg, that cause such symptoms in people are not present in these noodles. Besides, shirataki noodles of a few brands also have low FODMAP. So, if you are a pasta lover, or egg noodles & wheat noodles but are unable to eat them because of your dietary restrictions, just enjoy shirataki noodles.

2. Help you reach a moderate weight

With shirataki noodles, you can easily make your weight moderate. The reason for this is that these noodles comprise very low calories & hence, low carbohydrate replacement in place of other starchy foods. Also, evidence suggests that Glucomannan helps promote weight loss. The 2020 Obesity Medicine meta-analysis & systematic review shows an association between the supplementation of Glucomannan & overweight/obese people’s weight loss. Glucomannan will increase your feelings of fullness, thus, the beneficiary for weight loss.  

3. Reduces diabetes markers & metabolic syndrome:

The low glycemic index of shirataki noodles never induces a spike in your blood sugar levels after you eat them. Thus, people with prediabetes, Type 2 diabetes & metabolic syndrome find them a useful food item. The reason for this is the low carbohydrate content of the noodles. Additionally, the konjac glucomannan content in the noodles, as per a 2015 study, has its health benefits:

  • With its intake, the food digesting time is lengthened, thus helping us feel contented for longer. So, our body weight is potentially reduced 
  • Reduction of the blood sugar rise after a meal
  • Reduction of food ingestion that improves glucose concentrations
  • Reduced levels of C-reactive highly-sensitive protein, thus lowering the inflammation level.

4. Decreases Cholesterol

The glucomannan fiber existing in shirataki noodles helps lower your body’s cholesterol. This is done by promoting your liver to discharge cholesterol-containing bile, which is eliminated from your body through bowel movements. However, people with high cholesterol must not depend on this food item to treat their cholesterol.

5. Nourishes the beneficial bacteria

The glucomannan fiber existing in shirataki noodles can be used in place of prebiotics. Prebiotics nourish the beneficial bacteria existing in your large intestine. And, these gut bacteria, in turn, influence many aspects of your health like digestion, nutrient absorption, maintaining proper mood & your body weight.

6. Typical bowel movements

Since shirataki noodles have soluble fiber in them, they aid in proper digestion & also facilitate regular bowel movements. This will ensure you from constipation by increasing the fiber intake of your body.

The Takeaway

So, if you are a diet person or have any ailments like diabetes, constipation, etc., then shirataki noodles are a good choice for you. However, make sure you eat these noodles in a moderate amount to avoid their side effects such as bloating, gas-related issues, diarrhea, etc. And, also make sure you intake this food item along with other nutritional diets to maintain a balanced diet for yourself.

Frequently Asked Questions (FAQs)

Q. Are shirataki noodles keto?

Answer: Being low in carbohydrates, shirataki noodles can be consumed by ketogenic diet followers. Individuals who are followers of the shirataki noodles keto diet may try mixing shirataki noodles with other foods that are replacements for carbohydrates. Such foods include cauliflower, spaghetti squash & zucchini. These foods are substitutes for noodles, pasta & rice. However, they have nutritional value more than that of shirataki noodles.

Q. What do shirataki noodles taste like?

Answer: Shirataki noodles don’t contain much flavor and taste. However, cooking these noodles in a sweet soy-based sauce bestows them their flavor. You will find the noodles’ texture to be slightly chewy & rubbery.

Q. Can shirataki noodles make you sick?

Answer: Shirataki noodles are good if tolerated by your body. But, if your body cannot tolerate the Glucomannan in them, you will face many problems like bloating, diarrhea & trapped gas. However, these sicknesses arise in case you consume a lot of shirataki noodles at a time. Also, these noodles must be eaten with other nutritional diets to make them balanced. Otherwise, you will develop nutritional deficiencies.

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Lucia Sterpone
Lucia Sterpone
Lucia Sterpone, a dedicated nutrition professional with a remarkable 8-year journey in promoting well-being through sound nutritional practices. Lucia specializes in providing expert nutrition counseling and education to individuals and groups. He has a passion for helping people improve their health through proper nutrition and lifestyle changes.

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