What Are Shirataki Noodles Nutrition Facts and How To Cook Them

by Mousumi Mukherjee
0 comment

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

Well! Yes, shirataki noodle does have some calories & carbohydrates but in very low quantity. Wanna know why? Shirataki noodle 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.

Interested to learn more about these noodles? Come! Let’s progress to our journey towards shirataki noodles & explore everything about it.

Read More: Nutella Nutrition Facts

What Are Shirataki Noodles?

What Are Shirataki Noodles
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 noodle is 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. Actually, the glucomannan present in the noodles helps in losing weight.

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 the glucomannan flour. Due to this, the shape of the noodles remains intact. After the mixing process gets completed, the blend is then boiled & shaped into rice-like pieces/noodles.

The water content in Shirataki noodle 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 noodle vary slightly from the modern-day Tofu Shirataki noodle. It is because the tofu noodles comprise some extra calories & also a small number of digestible carbs.

Shirataki Noodles Recipes

Shirataki Noodles Recipes
Shirataki Noodles Recipes

How To Cook Shirataki Noodles?

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

Also, a skillet is required for heating 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 noodle will become mushy. And, It will become horrible to eat.

You can eat Shirataki noodle 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 noodle to a skillet—Cook the noodles for five to ten minutes medium-high heat by stirring occasionally.
  •  By the time the noodles get cooked, grease ramekin of 2 cups along with olive oil/butter.
  •  Now transfer the already cooked noodles to none other than the ramekin. Put in the staying 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

Read More: What are Chestnuts Benefits

Shirataki Noodles Nutrition Facts

112 grams serving size of shirataki noodle 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.

Where To Buy Shirataki Noodles?

Shirataki noodle is available in both local grocery stores (offline stores) and online stores. The online stores where the noodles are available include Amazon, Ubuy & 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 have 3 percent of fiber & 97 percent of water. Thus, we can understand why Shirataki noodle is short in calories. The Konjac is Eastern Asia’s native.

Are Shirataki Noodles Healthy?

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

These noodles can be used as a substitute for some foods: In case of a food allergy, people may find the shirataki noodle 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 it is that the substances like wheat, gluten or egg, that cause such symptoms in people are not present in these noodles. Besides, shirataki noodle of a few brands also have low FODMAP. So, if you are pasta lover, or egg noodles & wheat noodles but unable to eat them because of your dietary restrictions, just enjoy shirataki noodle.

Help you reach a moderate weight

With shirataki noodle, you can easily make your weight moderate. The reason for it is that these noodles comprise very low calorie & 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.  

Reduces diabetes markers & metabolic syndrome:

The low glycemic index of shirataki noodle 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 that the low carbohydrate content of the noodles. Additionally, the konjac glucomannan content in the noodles, as per a 2015 study, has its own 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 the food ingestion that improves glucose concentrations
  • Reduced levels of C-reactive highly-sensitive protein, thus lowering the inflammation level.

Decreases Cholesterol

The glucomannan fiber existing in shirataki noodle 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 for treating their cholesterol.

Nourishes the beneficial bacteria

The glucomannan fiber existing in shirataki noodle can be used in the place of prebiotics. Prebiotics nourishes 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.

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.



Q1. Are shirataki noodles really 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.

Q2. What do shirataki noodles taste like?

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

Q3. 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.

You may also like