{"id":27975,"date":"2022-04-01T10:32:11","date_gmt":"2022-04-01T17:32:11","guid":{"rendered":"https:\/\/www.bulletproof.com\/?p=27975"},"modified":"2022-04-01T11:21:24","modified_gmt":"2022-04-01T18:21:24","slug":"shirataki-noodles","status":"publish","type":"post","link":"https:\/\/www.bulletproof.com\/diet-articles\/keto\/shirataki-noodles\/","title":{"rendered":"Shirataki Noodles for Keto: Nutrition &#038; Benefits"},"content":{"rendered":"<div class=\"tldr\"><\/p>\n<ul>\n<li>Shirataki noodles are a keto-friendly pasta alternative that are virtually carb- and calorie-free.<\/li>\n<li>As their popularity grows, these low-carb noodles are becoming easier to find. You can usually buy shirataki noodles at your local grocery store, Whole Foods or even Amazon or Walmart.<\/li>\n<li>These noodles are easy to prep and take on the flavors of whatever ingredients you choose to combine them with. Try them in one of our Bulletproof-backed recipes for a delicious, low-carb dinner or lunch!<\/li>\n<\/ul>\n<p><\/div>\n<p>Just because you\u2019re gluten-free, keto or grain-free doesn\u2019t mean pasta is off the table. Meet shirataki noodles, the zero-calorie, low-carb noodle that\u2019s about to change your life.<\/p>\n<p>Popular in Japanese cuisine for centuries, they are exploding on the health food scene as a keto-friendly pasta alternative, and with good reason\u2014they contain nearly zero carbs and satisfy cravings without the usual spike and crash.<\/p>\n<p>Shirataki noodles are keto-approved, vegan and naturally gluten-free. Read on to learn more about these &#8220;miracle&#8221; noodles, including nutrition, benefits and where to buy them.<\/p>\n<p>[toc]<\/p>\n<h2>What are shirataki noodles?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-27868 size-full\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2018\/11\/Shirataki-Noodles_What-are-shirataki-noodles.jpg\" alt=\"Shirataki noodles on plate\" width=\"1500\" height=\"800\" \/>What are shirataki noodles made from? This keto-friendly food is created using the Japanese konjac yam (also known as devil\u2019s 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.<\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<h3>Other names for shirataki noodles<\/h3>\n<p>Don&#8217;t be surprised if you see shirataki noodles referred to by different names. If any of the following terms are used, rest assured we&#8217;re talking about shirataki:<\/p>\n<ul>\n<li><em>Ito konnyaku<\/em><\/li>\n<li>Konjac yam noodles<\/li>\n<li>Miracle noodles<\/li>\n<li>Devil&#8217;s tongue noodles<\/li>\n<\/ul>\n<div id=\"keto-cookbook\" class=\"nosto_element\"><\/div>\n<h2>How to cook shirataki noodles<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-27869 size-full\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2018\/11\/Shirataki-Noodles_When-life-gives-you-noodles.jpg\" alt=\"Noodle dish with vegetables\" width=\"1500\" height=\"800\" \/>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&#8217;re wondering how to make shirataki noodles, don&#8217;t worry\u2014they&#8217;re about as easy as it gets.<\/p>\n<p>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:<\/p>\n<ol>\n<li>The noodles come packaged in water, so first drain and rinse them thoroughly with clean water in a colander.<\/li>\n<li>Start some water at a low boil, and toss the rinsed noodles in for just 2-3 minutes. Rinsing and boiling the noodles will take care of the fishy smell and improve their consistency.<\/li>\n<li>After that, dry roast the noodles in a pan with no oil for about a minute to heat off the extra water and give them more of a traditional pasta mouth-feel.<\/li>\n<li>When you make shirataki noodles at home, they\u2019ll take on the flavor of whatever you mix them with, so have some fun experimenting in the kitchen. Toss them with the sauce and toppings of your choice. There are a <em>ton<\/em> of shirataki noodle recipes out there that can serve as a starting point for you to expand off of.<\/li>\n<\/ol>\n<p><strong>Related: <a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/low-carb\/spiralizer-recipes-2g\/\">You Can Zoodle Everything: 30 Spiralizer Recipes for Paleo &amp; Low-Carb Pasta<\/a><\/strong><\/p>\n<h2>Shirataki noodles nutrition facts<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-27867 size-full\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2018\/11\/Shirataki-Noodles_Shirataki-noodle-nutrition.jpg\" alt=\"Konjac yam\" width=\"1500\" height=\"800\" \/>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&#8217;t have much to read through.<\/p>\n<p>This fiber is called glucomannan, a <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/gut-health\/fiber-fat-burning-stronger-gut\/\">soluble fiber<\/a> 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.<sup><a href=\"#ref-1\">[1]<\/a><\/sup><sup><a href=\"#ref-2\">[2]<\/a><\/sup><\/p>\n<p>The glucomannan fiber in shirataki noodles can also support weight management and boost your cardiovascular health by improving cholesterol and blood sugar.<sup><a href=\"#ref-3\">[3]<\/a><\/sup><sup><a href=\"#ref-4\">[4]<\/a><\/sup><\/p>\n<h3>Shirataki noodles nutrition information<\/h3>\n<p>While there are typically plenty of carbs in noodles, shirataki have a much different nutritional profile. According to the USDA database, here&#8217;s what&#8217;s in a 100-gram serving:<\/p>\n<ul>\n<li>Calories: 9<\/li>\n<li>Protein: 0g<\/li>\n<li>Fat: 0g<\/li>\n<li>Carbohydrates: 2.68g<\/li>\n<li>Fiber: 2.7g<\/li>\n<li>Sugar: 0g<\/li>\n<\/ul>\n<h3>Calories in &#8220;miracle&#8221; noodles<\/h3>\n<p>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\u2014not just keto.<\/p>\n<p>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\u2019re about <a target=\"_blank\" rel=\"noopener noreferrer\" data-parsed=\"external, follow exception\" class=\"follow\" href=\"https:\/\/miraclenoodle.com\">97% water<\/a>).<\/p>\n<p>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.<\/p>\n<h3>What about carbs?<\/h3>\n<p>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.<sup><a href=\"#ref-5\">[5]<\/a><\/sup> These carbohydrates are actually fiber, which your body can\u2019t digest. If you&#8217;re calculating net carbs (and you should be <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/keto\/how-to-calculate-net-carbs-keto\/\">counting carbs on keto<\/a>), that means shirataki has 0 net carbs per serving.<\/p>\n<p><strong>Heads up for the Bulletproof Diet<\/strong>: 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 <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/healthy-eating\/soy-the-good-the-bad-and-the-fermented\/\">soy is not Bulletproof.<\/a><\/p>\n<h3>Potential side effects<\/h3>\n<p>While allergy issues aren&#8217;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&#8217;re not used to consuming fiber regularly, be mindful that your body may have difficulty digesting these low-carb noodles at first.<\/p>\n<h2>Where to buy shirataki noodles<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-27870 size-full\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2018\/11\/Shirataki-Noodles_Where-can-I-buy-shirataki-noodles.jpg\" alt=\"Woman walking into Whole Foods\" width=\"1500\" height=\"800\" \/><\/p>\n<p>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.<\/p>\n<p>If you\u2019re searching for these zero-carb noodles, you can find them at a number of places, including:<\/p>\n<ul>\n<li>Walmart<\/li>\n<li>Whole Foods<\/li>\n<li>Regional supermarket chains<\/li>\n<li>Amazon<\/li>\n<li>Thrive<\/li>\n<\/ul>\n<h2>Shirataki noodle recipes<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17744 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2018\/04\/Low-Carb-Lemon-Chicken-Angel-Hair-Pasta_header.jpg\" alt=\"Low Carb Lemon Chicken Angel Hair Pasta_header\" width=\"1500\" height=\"800\" \/><\/p>\n<p>Shirataki noodles are one of those\u00a0<a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/keto\/keto-food-list\/\">types of keto foods<\/a> 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:<\/p>\n<ul>\n<li><strong><a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/low-carb\/low-carb-pad-thai-shirataki-noodles-recipe-2b\/\">Low-Carb Shrimp Pad Thai With Shirataki Noodles<\/a><\/strong><\/li>\n<li><strong><a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/low-carb\/low-carb-pasta-lemon-chicken-recipe-3g2x\/\">Low-Carb Angel Hair Pasta With Lemon Chicken<\/a><\/strong><\/li>\n<li><strong><a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/low-carb\/vegetarian-ramen-recipe-2g3c\/\">Low-Carb Vegetarian Ramen<\/a><\/strong><\/li>\n<li><a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/keto-recipes\/keto-shrimp-scampi-recipe-2g\/\"><strong>Keto Shrimp Scampi<\/strong><\/a><\/li>\n<\/ul>\n<p>For easy, delicious ideas on how to prepare these versatile noodles, check out our list of <a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/keto-recipes\/shirataki-noodles-recipes-2b\/\">keto-friendly shirataki noodle recipes<\/a>, then hit the store to enjoy &#8220;pasta&#8221; again.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Just because you\u2019re gluten-free, keto or grain-free doesn\u2019t mean pasta is off the table. Meet shirataki noodles, the zero-calorie, low-carb noodle that\u2019s 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\u2014they contain nearly zero carbs and [&hellip;]<\/p>\n","protected":false},"author":92,"featured_media":27866,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[31569],"tags":[12333,764,25893],"class_list":["post-27975","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto","tag-keto","tag-nutrition","tag-shirataki-noodles","reviewer-emily-gonzalez"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Shirataki Noodles for Keto: Nutrition &amp; Benefits | Bulletproof<\/title>\n<meta name=\"description\" content=\"Shirataki noodles are low-carb noodles made from the konjac yam. Learn more about the nutrition and benefits of this low carb pasta alternative.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bulletproof.com\/diet-articles\/keto\/shirataki-noodles\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Shirataki Noodles for Keto: Nutrition &amp; Benefits\" \/>\n<meta property=\"og:description\" content=\"Shirataki noodles are low-carb noodles made from the konjac yam. 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Rose received her B.S. in Biology and B.A. in Visual Arts from the University of Washington. When she\u2019s not deep down a research hole for a biohacking article, she\u2019s out practicing acro-yoga, cooking with friends, or creating art.","url":"https:\/\/www.bulletproof.com\/author\/emma-rose\/"}]}},"_links":{"self":[{"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/posts\/27975","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/users\/92"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/comments?post=27975"}],"version-history":[{"count":3,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/posts\/27975\/revisions"}],"predecessor-version":[{"id":900071623,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/posts\/27975\/revisions\/900071623"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/media\/27866"}],"wp:attachment":[{"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/media?parent=27975"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/categories?post=27975"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/tags?post=27975"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}