Shirataki Noodles
Quick answer
A medium portion of Shirataki Noodles (200 g) contains 18 kcal, with 0 g of net carbohydrates and 0.4 g of protein.
- Carbs0.8 g66.7%
- Protein0.4 g33.3%
- Fat0 g0%
- Fibre7 g
Percentages of total energy (calories)
How many calories are in shirataki?
Shirataki is a Japanese "pasta" made from the root of a plant called konjac. There are only 9 calories per 100 g, and a bag (200 g) has about 18 calories. For comparison, a plate of ordinary pasta has hundreds of calories!
Does shirataki raise blood sugar?
No. It is mostly water and a fibre called glucomannan, and it has almost zero available carbohydrate, so the glycemic index does not apply to it. That is why it has become popular on keto and weight-loss diets.
What to know before you try it
- The smell: when you first open the bag there is a light "fishy" smell. Don't worry, it goes away when you rinse it well with water.
- The texture: a bit rubbery, not like ordinary pasta.
- The taste: it has no taste of its own, so it takes on the taste of the sauce you cook it in.
- Fullness: it fills the stomach, but it has no protein, so you need to add chicken, eggs or tofu.
How to cook it
- Rinse it well under running water for a full minute.
- You can boil it for two minutes.
- Most important: dry-fry it in a pan without oil for a few minutes until it dries out; that makes it much tastier.
- Then add it to the sauce, vegetables and protein.
Lighter alternatives
- Instead of a plate of white pasta: half pasta and half shirataki; it cuts the calories without losing the taste.
- Instead of instant ramen noodles: shirataki with broth and vegetables.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (200 g) |
|---|---|---|
| Calories | 9 kcal | 18 kcal |
| Protein | 0.2 g | 0.4 g |
| Carbohydrate | 0.4 g | 0.8 g |
| Available carbohydrate | 0 g | 0 g |
| Sugar | less than 0.5 g | — |
| Fat | 0 g | 0 g |
| Dietary fibre | 3.5 g | 7 g |
| Glycemic index | Not applicable | |
| Glycemic load | Not applicable | |
| Insulin index | not tested | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 9 kcal per 100 g, ranking 1 of 63 in Grains & starches (lowest first).
Frequently asked questions
How many calories are in shirataki noodles?
9 calories per 100 g, and a bag (200 g) has about 18 calories.
Does shirataki raise blood sugar?
No, it has almost zero available carbohydrate.
Is shirataki suitable for keto and weight loss?
Definitely, because it has almost no calories and no starch. But you need to add protein to feel full.
Why does shirataki smell?
From the water it is stored in. Rinse it well and dry-fry it in a pan, and the smell goes away.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Medically reviewed by Dr. Wassim Habib | Founder, WiBo Health · 31 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.