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Are Shirataki Noodles Keto-Friendly?

Shirataki Noodles on a kitchen counter

If you've ever wondered, "Are Shirataki Noodles Keto-Friendly?" then this article is for you.

Yes, they are! With their impressively zero net carb content, Shirataki Noodles are a great fit for the ketogenic diet.

Over the course of this article, we'll dive deeper into the world of Shirataki Noodles, breaking down their carb content, exploring how to incorporate them into your keto meal plan, and highlighting their nutritional benefits.

Whether you're a long-time keto dieter or just starting your low-carb journey, this comprehensive guide to Shirataki Noodles is sure to provide some food for thought.

Let's dig in!


  • Yes, Shirataki Noodles are keto-friendly with their zero net carbs content.
  • They offer dietary fiber and are a source of calcium, but are low in other nutrients.

Are Shirataki Noodles Keto-Friendly?

Yes, Shirataki Noodles are considered keto-friendly. They contain 0g of net carbs per 100g, which makes them an ideal choice for those following a ketogenic diet.

The ketogenic diet is about limiting carb intake, and Shirataki Noodles effectively fulfill this requirement. They contain 0g of carbs per 100g, which means they are free of carbs. This makes them a desirable food choice on a keto diet, considering the diet's strict carb limit.

When it comes to net carbs, a crucial factor for keto dieters, Shirataki Noodles excel. They contain 0.0g of net carbs per 100g. Net carbs are calculated by subtracting fiber from total carbs, and in this case, the result is zero. This is significant since net carbs are the ones that affect blood sugar levels and can interfere with ketosis, the metabolic state that the keto diet aims to induce.

Typically, people consume Shirataki Noodles in serving sizes of 100g. Given the negligible net carb content, it is easy to fit them into even the most strict keto diet without worrying about surpassing the daily carb limit.

Can You Have Shirataki Noodles on a Strict Keto Diet?

Absolutely, Shirataki Noodles can be incorporated into a strict keto diet. With 0g of net carbs per 100g, they align well with the severe carb restrictions that characterize a strict keto diet.

A strict keto diet involves limiting the daily intake of net carbs to 20g or less. Given the zero net carb content of Shirataki Noodles, they can easily fit into this stringent regimen without causing any carb overflows. This makes Shirataki Noodles a great choice for those who are adhering to a strict keto diet.

If you're looking to incorporate Shirataki Noodles into your keto diet, it's beneficial to keep tabs on your daily carb intake. Tools like carb tracking apps can help monitor your carb consumption and ensure it stays within your daily limit. By tracking your carbs, you can enjoy foods without worrying about disrupting ketosis.

Carbs In Shirataki Noodles

Shirataki Noodles contain 0g of carbs per 100g, making them an exceptionally low-carb food option. When considering net carbs, which are calculated by subtracting fiber from total carbs, Shirataki Noodles also carry a count of 0.0g per 100g. This is significant for those monitoring their carb intake, particularly on diets like the ketogenic diet.

Shirataki Noodles Nutrition Facts

Shirataki Noodles, also known as miracle noodles, offer a unique nutritional profile. For every 100g serving, they contain barely any calories, making them a low-energy food option. Notably, they are primarily made of water (97.3g), with a slight composition of carbohydrates. Of these carbohydrates, fiber forms a significant portion, leaving zero net carbs.

What's impressive about Shirataki Noodles is the absence of fat and protein. This absence, however, is counterbalanced by their unique nutrient, glucomannan fiber, which is a type of soluble fiber that expands in your stomach, potentially promoting a feeling of fullness.

Even though they lack protein, Shirataki Noodles contain various beneficial minerals. These include calcium (13mg), iron (0.2mg), potassium (2mg), and sodium (2mg).

The nutrient profile of these noodles reflects their role in providing a filling meal with minimal caloric intake. They are a rich source of fiber, and their low net carb content makes them well-suited for low-carb diets like Keto. Their low fat and protein content make them a versatile addition to meals, where you can pair them with other protein-rich foods.

The mineral content in Shirataki Noodles contributes to various bodily functions. Calcium is essential for bone health, iron aids in oxygen transportation, potassium regulates fluid balance, and sodium plays a role in nerve and muscle function.

Nutrient NameAmount and Unit per 100g
Net Carbs0.0g
Fiber, total dietary2.7g
Carbohydrate, by difference2.68g
Calcium, Ca18.0mg
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Shirataki Noodles on a Keto Diet

Shirataki Noodles offer a few notable nutritional benefits. They provide dietary fiber, which aids digestion, and they are also a source of calcium, a crucial mineral for bone health. The noodles contain 2.7g of dietary fiber and 18.0mg of calcium per 100g serving.

However, it's worth noting that while Shirataki Noodles are extremely low in carbs, they're also low in other nutrients, including protein and vitamins. Therefore, they should be paired with nutrient-dense foods to ensure a balanced diet.

Incorporating Shirataki Noodles into Your Keto Meal Plan

  1. Use in Keto Recipes: Shirataki Noodles can be used as a low-carb substitute in a variety of dishes. Whether it's a noodle stir-fry, spaghetti with marinara sauce, or a noodle soup, Shirataki Noodles can replace regular noodles without adding extra carbs.
  2. Portion Control: Despite its low carb count, portion control is still important when incorporating Shirataki Noodles into a keto diet. While it's less likely to push your carb intake over the limit, keeping track of the quantity can help ensure a balanced and varied diet.
  3. Counting Carbs: When adding Shirataki Noodles to your meal plan, continue to count your daily carb intake. Carb tracking tools can help ensure that you're staying within your daily limit and maintaining ketosis.

Keto-Compatible Alternatives for Shirataki Noodles

  1. Zucchini Noodles (Zoodles): Zucchini transformed into noodles, or 'zoodles', are a popular alternative to traditional pasta. Zoodles provide a similar texture to Shirataki Noodles but with the added benefits of vitamins and minerals from the zucchini. They are perfect for spaghetti dishes or stir-fries. With around 3.1g of net carbs per 100g, they are still a low-carb option compared to regular pasta.
  2. Spaghetti Squash: Another vegetable-based noodle substitute is spaghetti squash. When cooked, the flesh of this squash pulls apart into noodle-like strands. Spaghetti Squash can be used in place of Shirataki Noodles in a variety of dishes, offering a different flavor profile. However, it is slightly higher in carbs, with about 5.5g of net carbs per 100g.
  3. Cabbage Noodles: Thinly sliced cabbage can act as a noodle substitute in stir-fry dishes and soups. Cabbage is lower in carbs than spaghetti squash, with about 3g of net carbs per 100g, making it a keto-friendly substitute for Shirataki Noodles.
  4. Eggplant Noodles: Strips of eggplant can be used as a noodle alternative in dishes like lasagna. While eggplant has a unique flavor, it can add a new twist to your favorite recipes. With around 2.3g of net carbs per 100g, eggplant is another low-carb alternative to consider.

Concluding Thoughts on Shirataki Noodles and Keto

Shirataki Noodles have proven to be a strong ally for those following a keto diet. Their zero net carb content makes them an ideal fit for both strict and more relaxed forms of the keto diet. They can be conveniently incorporated into a range of dishes without disrupting ketosis, as long as you pay attention to portion control and continue to track your daily carb intake.

Despite their low nutrient content, Shirataki Noodles provide dietary fiber and a source of calcium, and they should be paired with nutrient-packed foods to ensure dietary variety and balance.

There's a world of culinary possibilities open to those who want to incorporate Shirataki Noodles into their keto meal plan. From classic noodle stir-fries to creative takes on spaghetti dishes, these noodles can satisfy your pasta cravings without the carb overload.

Additionally, if you're looking to switch things up a bit, there are plenty of keto-friendly alternatives to Shirataki Noodles that offer different flavors and nutritional profiles, such as zucchini noodles or spaghetti squash.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, they are! Shirataki Noodles are made from a fiber called glucomannan, which comes from the konjac root. This fiber is not digestible by the body, hence it does not count towards your net carb intake.

Shirataki Noodles themselves are rather tasteless. They take on the flavors of whatever they're cooked with, making them versatile for various dishes.

No, there isn't a significant difference. Both are made from the konjac root and are very similar in terms of nutritional profile and keto compatibility.

Yes, you can, as they contain zero net carbs. However, variety is key to a balanced diet, so it's recommended to also incorporate other foods into your meal plan.