10 what noodles are low-calorie Ideas


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Noodles: The Zero-Calorie ‘Miracle’ Noodles

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Shirataki noodles are a unique food that’s very filling yet low in calories.

These noodles are high in glucomannan, a type of fiber that has impressive health benefits. In fact, glucomannan has been shown to cause weight loss in numerous studies.

This article explains everything you need to know about shirataki noodles, including their benefits and cooking instructions.

Shirataki noodles are long, white noodles. They are often called miracle noodles or konjac noodles.

They’re made from glucomannan, a type of fiber that comes from the root of the konjac plant.

Konjac grows in Japan, China and Southeast Asia. It contains very few digestible carbs — but most of its carbs come from glucomannan fiber.

“Shirataki” is Japanese for “white waterfall,” which describes the noodles’ translucent appearance. They’re made by mixing glucomannan flour with regular water and a little lime water, which helps the noodles hold their shape.

The mixture is boiled and then shaped into noodles or rice-like pieces.

Shirataki noodles contain a lot of water. In fact, they are about 97% water and 3% glucomannan fiber. They’re also very low in calories and contain no digestible carbs.

A variety called tofu shirataki noodles is very similar to traditional shirataki noodles, but with added tofu that provides a few additional calories and a small number of digestible carbs.


Shirataki noodles are a low-calorie food made from glucomannan, a type of fiber found in the Asian konjac plant.

Glucomannan is a highly viscous fiber, which is a type of soluble fiber that can absorb water to form a gel.

In fact, glucomannan can absorb up to 50 times its weight in water, as reflected in shirataki noodles’ extremely high water content (1).

These noodles move through your digestive system very slowly, which helps you feel full and delays nutrient absorption into your bloodstream (2).

In addition, viscous fiber functions as a prebiotic. It nourishes the bacteria living in your colon, also known as the gut flora or microbiota.

In your colon, bacteria ferment fiber into short-chain fatty acids, which can fight inflammation, boost immune function and provide other health benefits (3, 4, 5).

A recent human study estimated that fermenting glucomannan to short-chain fatty acids produces one calorie per gram of fiber (6).

Since a typical 4-ounce (113-gram) serving of shirataki noodles contains about 1–3 grams of glucomannan, it’s essentially a calorie-free, carb-free food.


Glucomannan is a viscous fiber that can hold onto water and slow down digestion. In your colon, it’s fermented into short-chain fatty acids that may provide several health benefits.

Shirataki noodles can be a powerful weight loss tool.

Their viscous fiber delays stomach emptying, so you stay full longer and end up eating less (7, 8).

In addition, fermenting fiber into short-chain fatty acids can stimulate the release of a gut hormone that increases feelings of fullness (9).

What’s more, taking glucomannan before consuming a lot of carbs appears to reduce levels of the hunger hormone ghrelin (10).

One review of seven studies found that people who took glucomannan for 4–8 weeks lost 3–5.5 pounds (1.4–2.5 kg) (1).

In one study, people who took glucomannan alone or with other types of fiber lost significantly more weight on a low-calorie diet, compared to the placebo group (11).

In another study, obese people who took glucomannan every day for eight weeks lost 5.5 pounds (2.5 kg) without eating less or changing their exercise habits (12).

However, another eight-week study observed no difference in weight loss between overweight and obese people who took glucomannan and those who did not (13).

Since these studies used 2–4 grams of glucomannan in tablet or supplement form taken with water, shirataki noodles would likely have similar effects.

Nevertheless, there are no studies available on shirataki noodles specifically.

Additionally, timing may play a role. Glucomannan supplements are typically taken up to an hour before a meal, while the noodles are part of a meal.


Glucomannan promotes feelings of fullness that may cause a reduction in calorie intake and lead to weight loss.

Glucomannan has been shown to help lower blood sugar levels in people with diabetes and insulin resistance (14, 15, 16, 17, 18).

Because viscous fiber delays stomach emptying, blood sugar and insulin levels rise more gradually as nutrients are absorbed into your bloodstream (19).

In one study, people with type 2 diabetes who took glucomannan for three weeks had a significant reduction in fructosamine, which is a marker of blood sugar levels (17).

In another study, people with type 2 diabetes who took a single dose of glucomannan before consuming glucose had significantly lower blood sugar levels two hours later, compared to their blood sugar after a placebo (18).


Shirataki noodles can delay stomach emptying, which may help prevent blood sugar spikes after meals.

Several studies also suggest that glucomannan may help lower cholesterol levels (15, 18, 20, 21, 22).

Researchers note that glucomannan increases the amount of cholesterol excreted in stool so that less is reabsorbed into your bloodstream (15).

A review of 14 studies found that glucomannan lowered “bad” LDL cholesterol by an average of 16 mg/dL and triglycerides by an average of 11 mg/dL (22).


Studies show that glucomannan may help lower “bad” LDL cholesterol and triglyceride levels.

Many people have chronic constipation or infrequent bowel movements that are difficult to pass.

Glucomannan has proven an effective treatment for constipation in both children and adults (23, 24, 25, 26, 27).

In one study, severe constipation was successfully treated in 45% of children taking glucomannan, compared to only 13% of the control group (25).

For adults, glucomannan supplements increased bowel movement frequency, levels of beneficial gut bacteria and short-chain fatty acid production (26, 27).


Glucomannan may effectively treat constipation in children and adults due to its laxative effects and benefits for gut health.

For some, the glucomannan in shirataki noodles may cause mild digestive issues, such as loose stools, bloating and flatulence (1).

However, it should be noted that glucomannan has been found to be safe at all dosages tested in studies.

Nevertheless — as is the case with all fiber — it’s best to introduce glucomannan into your diet gradually.

In addition, glucomannan may reduce the absorption of certain medications, including some diabetes drugs. To prevent this, take your medication at least one hour before or four hours after eating shirataki noodles.


Shirataki noodles are safe to consume but may cause digestive issues for some. They may also reduce the absorption of certain medications.

Shirataki noodles can seem a bit daunting to prepare at first.

They’re packaged in fishy-smelling liquid, which is actually plain water that has absorbed the odor of the konjac root.

Therefore, it’s important to rinse them very well for a few minutes under fresh, running water. This should remove most of the odor.

You should also heat the noodles in a skillet for several minutes with no added fat.

This step removes any excess water and allows the noodles to take on a more noodle-like texture. If too much water remains, they will be mushy.

Here is an easy shirataki noodle recipe containing only a few ingredients:

Shirataki Macaroni and Cheese

(Serves 1–2)

For this recipe, it’s best to use shorter types of shirataki, such as ziti- or rice-shaped noodles.


  • 1 package (7 ounces or 200 grams) of shirataki noodles or shirataki rice.
  • Olive oil or butter for greasing the ramekin, a small baking dish.
  • 3 ounces (85 grams) of grated cheddar cheese.
  • 1 tablespoon of butter.
  • 1/2 teaspoon of sea salt.


  1. Preheat oven to 350°F (175°C).
  2. Rinse the noodles under running water for at least two minutes.
  3. Transfer the noodles to a skillet and cook over medium-high heat for 5–10 minutes, stirring occasionally.
  4. While the noodles are cooking, grease a 2-cup ramekin with olive oil or butter.
  5. Transfer the cooked noodles to the ramekin, add remaining ingredients and stir well. Bake for 20 minutes, remove from oven and serve.

Shirataki noodles can be used in place of pasta or rice in any dish.

However, they tend to work best in Asian recipes. The noodles have no flavor but will absorb the flavors of sauces and seasonings very well.

If you’d like to give shirataki noodles a try, you can find a wide selection on Amazon.


Shirataki noodles are easy to prepare and can be used in a variety of dishes. They’re especially tasty in Asian recipes.

Shirataki noodles are a great substitute for traditional noodles.

In addition to being extremely low in calories, they help you feel full and may be beneficial for weight loss.

Not only that, but they also have benefits for blood sugar levels, cholesterol and digestive health.

Extra Information About what noodles are low-calorie That You May Find Interested

If the information we provide above is not enough, you may find more below here.

Shirataki Noodles: The Zero-Calorie 'Miracle' Noodles

Shirataki Noodles: The Zero-Calorie 'Miracle' Noodles

  • Author: healthline.com

  • Rating: 3⭐ (593583 rating)

  • Highest Rate: 5⭐

  • Lowest Rate: 2⭐

  • Sumary: Shirataki noodles have no calories, yet are very filling and full of healthy fiber. This is a detailed article about shirataki noodles and how to use them.

  • Matching Result: Shirataki noodles are a low-calorie food made from glucomannan, a type of fiber found in the Asian konjac plant. High in Viscous Fiber.

  • Intro: Shirataki Noodles: The Zero-Calorie ‘Miracle’ NoodlesWe include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.Healthline only shows you brands and products that we stand behind.Our team thoroughly researches and evaluates the recommendations we…
  • Source: https://www.healthline.com/nutrition/shirataki-noodles-101

What Are Shirataki Noodles & How to You Use This … – Kitchn

What Are Shirataki Noodles & How to You Use This ... - Kitchn

  • Author: thekitchn.com

  • Rating: 3⭐ (593583 rating)

  • Highest Rate: 5⭐

  • Lowest Rate: 2⭐

  • Sumary: A few years ago, a friend talked about some kind of zero-calorie noodle she had just discovered. “Zero calories?” I scoffed. I thought that such a thing wouldn’t be tasty or worth my time, but I picked some up…

  • Matching Result: Learn more about shirataki noodles, the vegan, gluten-free, and keto-friendly option that has zero or little calories.

  • Intro: Why It’s Worth Getting to Know Gluten-Free, Low-Calorie Shirataki NoodlesSaveCommentsWe independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.A few years ago, a friend talked about some kind of zero-calorie noodle she had just…
  • Source: https://www.thekitchn.com/why-its-worth-getting-to-know-zero-calorie-shirataki-noodles-221166

Healthy Noodles: Best 6 You Should Be Eating – EatingWell

Healthy Noodles: Best 6 You Should Be Eating - EatingWell

  • Author: eatingwell.com

  • Rating: 3⭐ (593583 rating)

  • Highest Rate: 5⭐

  • Lowest Rate: 2⭐

  • Sumary: Poor pasta. It always gets a bad reputation, but noodles can actually be good for you. Here we looked at some of the best noodles to eat for your health.

  • Matching Result: When it comes to noodle substitutes, vegetables like zucchini, spaghetti squash and butternut squash are all great options. Nutrition will vary …

  • Intro: 6 Healthy Noodles You Should Be Eating, According to a Dietitian Poor pasta. It always gets a bad reputation, but noodles can actually be good for you. Here we looked at some of the best noodles to eat for your health. If you love eating pasta and noodles, you may…
  • Source: https://www.eatingwell.com/article/7885314/healthy-noodles-you-should-be-eating-according-to-a-dietitian/

9 Best Healthy Pasta Brands For Weight Loss

9 Best Healthy Pasta Brands For Weight Loss

  • Author: eatthis.com

  • Rating: 3⭐ (593583 rating)

  • Highest Rate: 5⭐

  • Lowest Rate: 2⭐

  • Sumary: Just because you’re on a diet doesn’t mean you can’t enjoy a delicious bowl of noodles. These healthy pasta brands are nutritious and delicious.

  • Matching Result: Naturally low in calories and carbs, shirataki pasta—made from konjac and chickpea flour—is a great alternative for those looking to lose weight …

  • Intro: 9 Best Pastas for Weight Loss Keep your diet on track and enjoy a delicious bowl of these healthy noodles. Published on December 3, 2015 | 6:27 PM You don’t have to give up your favorite carby dish in the name of weight loss. In fact, a number of healthy…
  • Source: https://www.eatthis.com/9-best-pasta-weight-loss/

25 Healthy Asian Noodles (Which Asian … – Aspire Fitness

25 Healthy Asian Noodles (Which Asian ... - Aspire Fitness

  • Author: aspirefitnesswalnut.com

  • Rating: 3⭐ (593583 rating)

  • Highest Rate: 5⭐

  • Lowest Rate: 2⭐

  • Sumary:

  • Matching Result: Kelp Noodles are probably one of the healthiest noodle options for Asian-inspired dishes, as they are low in calories and carbs. Kelp Noodles are made with …

  • Intro: 25 Healthy Asian Noodles (Which Asian Noodle Is The Healthiest?) — Aspire Fitness There is quite a selection of Asian food available here in Los Angeles. From Thai to Korean, as well as Chinese and Japanese. Although the menus can often be overwhelming, they offer a wide variety of dishes,…
  • Source: https://aspirefitnesswalnut.com/25-healthy-asian-noodles-which-asian-noodle-is-the-healthiest

Frequently Asked Questions About what noodles are low-calorie

If you have questions that need to be answered about the topic what noodles are low-calorie, then this section may help you solve it.

What kind of noodle is the healthiest?

For National Noodle Day, choose healthier noodles.

  • Squash noodles. You can make your own noodles out of squash as a healthy, nutritious alternative to dried noodles from the store. …
  • Black bean noodles. …
  • Whole grain noodles. …
  • Quinoa noodles. …
  • Buckwheat noodles.

Which pasta helps you lose weight the most?

Pasta made of whole grains (wheat, brown rice, spelt, etc.) has fewer calories and a high fibre content, both of which make it an ideal option to be added to your weight loss meal. Experts suggest that whole-wheat or whole-grain pasta is the best for weight loss specifically.

Noodles: Are they good for losing weight?

Even though they are low in calories, instant noodles are also low in fiber and protein, so they might not be a good choice for weight loss.

What types of noodles are ideal for a low-carb diet?

A quick review of the top low-carb noodles

  • Best spaghetti: Explore Cuisine Black Bean Spaghetti.
  • Best low calorie: Better Than Noodles Shirataki Noodles.
  • Best linguine: Palmini Hearts of Palm Linguine.
  • Best fettuccine: Explore Cuisine Edamame and Mung Bean Fettucine, Miracle Noodle Fettuccine.

Are noodles in lo mein healthy?

Worst: Lo Mein The noodles are made of white flour, which raises blood sugar more quickly than whole grains, which are high in fiber, and they are cooked in oil and soy sauce, which adds extra fat and sodium.

Are egg noodles effective for shedding pounds?

They are high in carbohydrates, contain gluten, and may cause weight gain if consumed in large quantities. They are frequently fortified with vitamins and minerals and contain nutrients like manganese, selenium, and B vitamins.

What else can I substitute for spaghetti?

Squash and sweet potatoes are obvious choices because, once cooked, their flesh separates easily into strands that resemble (almost) what you know what, and because of their mild flavor, which pairs well with a variety of sauces. Don’t forget to check out our other spaghetti squash recipes!

What healthy pasta alternative is there?

With the added benefits of fiber, vitamins, and minerals, spiralized vegetables, seaweed, and bean sprouts are low-carb substitutes for pasta. Some people choose to avoid pasta because it is high in carbohydrates or because it contains gluten. Others find that pasta makes them feel bloated or tired.

Can you find noodles without carbohydrates?

Most shirataki pasta is zero net carbs, gluten free, and takes on the flavor of the sauce you pair it with. Shirataki noodles have been around for years and were once the only pasta we could eat on a ketogenic diet.

What else can I use in place of spaghetti?

The other pantry staple carb we love to have on hand is rice, which is a natural pasta substitute and excels as the star ingredient in a variety of recipes including savory and sweet.

What spaghetti dish is the healthiest?

You can lightly sauté or steam vegetables that have been cut into chunks or strips, and then toss them in after you cook pasta or add them to homemade sauce. Start with a healthy base of whole-grain pasta, and then pile on veggies like spinach, onions, peppers, squash, zucchini, eggplant, peas, mushrooms, and broccoli.

Which has fewer calories, rice or egg noodles?

One cup of cooked rice noodles made with white rice has about 193 calories, 0.4 grams of fat, 43.8 grams of carbohydrates, 1.8 grams of fiber, and 1.6 grams of protein, making them lower in calories, fat, and protein than egg noodles.

Compared to pasta, are lo mein noodles healthier?

The disadvantage of lo mein is the astronomically high sodium content from the soy sauce that the noodles are swimming in, but that’s an easy problem to solve. In contrast, lo mein is typically made with egg noodles, which are a better choice than traditional white pasta thanks to an extra protein boost from the yolk.

How are lo mein noodles made?

In essence, lo mein is a dry version of traditional noodle soup. At its core, lo mein simply refers to tossed or mixed noodles. A lo mein dish typically includes vegetables and some form of protein, such as chicken, beef, pork, seafood, or tofu.

Does eating egg noodles help you lose weight?

In terms of calories, egg noodles outperform pasta; one hundred grams of egg noodles have about 20 fewer calories than one hundred grams of spaghetti.

What is the name of the thin Chinese noodles?

Mei Fun, also known as rice noodles or rice vermicelli, is a type of thin noodle made from ground rice and water.

What can I eat that will help me lose weight?

Add vegetables for fiber and healthy protein sources to rice or noodles to up their nutrient content and make filling meals that help with weight loss. Choose brown rice over white rice. Opt for noodles made with healthy ingredients like whole wheat, millet, or quinoa.

Which is healthier, Pad Thai or lo mein?

According to calorie comparisons based on the traditional ingredients in these noodle dishes, Pad Thai has 357 calories per cup while Lo Mein has 310 calories for the same serving. The calorie count may change depending on the vegetables used as well as the protein that is added.

In a Chinese restaurant, what should I order on a diet?

According to Amy Yiu, RD, a registered dietitian with Health Stand Nutrition, one of the healthiest places you can choose an entree on a Chinese restaurant menu from is the seafood section. Steamed fish and veggies are packed with fiber and protein.

Which Chinese dishes are the healthiest to order?

Healthy options include steamed brown rice, sautéed or steamed vegetables, spring rolls, soups like egg drop soup or hot and sour soup, as well as veggie-based foods like edamame, lettuce wraps, braised bamboo shoots, or cucumber salad.

Is chicken lo mein a healthy way to lose weight?

Avoid: Lo Mein Because it frequently comes with an oil-based sauce that raises its sodium, fat, and calorie content, lo mein is best avoided. The noodles are refined carbohydrates that do nothing for your health but a lot for your waistline.

Which Thai dishes contain the fewest calories?

The best option is tom yum soup, which has less than 100 calories per cup and includes shrimp, vegetables, and fragrant spices like lemongrass.

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