Are shirataki noodles keto?

Yes. Shirataki noodles are one of the most keto-friendly foods there is. They are made mostly of water and glucomannan, a soluble fiber from the konjac plant, so a serving has roughly 1 to 3g of carbs (most of it fiber) and almost no calories. That makes them an ideal low-carb swap for pasta, rice, and noodles.

What are shirataki noodles made of?

Shirataki (also sold as konjac or miracle noodles) are made from glucomannan, a soluble fiber extracted from the root of the konjac yam, mixed with water. They are naturally gluten-free, grain-free, and very low in digestible carbs and calories.

How do you cook shirataki noodles so they taste good?

Rinse them well under running water, then dry-fry them in a hot pan with no oil for a few minutes to remove excess water. This gets rid of the faint smell from the packet and gives them a firmer, more noodle-like bite so they soak up sauce. After that, treat them like any noodle.

Do shirataki noodles taste like real noodles?

They have a springier, more slippery bite than wheat noodles and very little flavor of their own, which is actually an advantage: they carry sauce and seasoning beautifully. Cooked and sauced well, they make convincing keto versions of pancit, ramen, japchae, laksa, and pasta.

Shirataki Noodles: The Keto Pasta & Rice Swap Explained

If keto has one secret weapon, it's this humble noodle. Shirataki — also sold as konjac or "miracle" noodles — is how you keep eating pancit, ramen, japchae, laksa, and pasta while staying deep in ketosis. At Meals by Lily we lean on it constantly, because it turns "you can't have noodles on keto" into "watch us." Here's everything worth knowing.

Near-zero carbs, near-zero calories A serving of shirataki has roughly 1–3g of carbs (mostly fiber) and almost no calories — compared to around 40–45g of carbs in a cup of cooked pasta or rice. That's why it's a keto staple.

What exactly are shirataki noodles?

Shirataki noodles are made from glucomannan, a soluble fiber drawn from the root of the konjac yam, mixed with water and shaped into noodles. That's basically it — fiber and water. Because glucomannan is a fiber your body doesn't digest for energy, the noodles are naturally very low in digestible carbs and calories, gluten-free, and grain-free. You'll find them as thin noodles, thick "rice" grains, and flat "hofan" style ribbons.

Why they're a keto game-changer

Almost no carbs — keeps a noodle or rice dish well within keto limits
Almost no calories — you feel full without the calorie load
Fiber-rich — the glucomannan is a soluble fiber that adds bulk and helps you feel satisfied
Neutral flavor — soaks up whatever sauce you cook it in, so it works across cuisines
Gluten-free & grain-free — friendly for many dietary needs

Shirataki vs. regular noodles & rice

Per cooked serving	Carbs (approx.)	Calories (approx.)
Shirataki / konjac	~1–3g	~10–15
White rice	~45g	~200
Wheat pasta	~40g	~200
Rice noodles / bihon	~40g+	~190

Figures are general estimates and vary by brand and portion.

How to cook shirataki so it tastes great

Straight out of the pack, shirataki has a faint smell and a watery, rubbery texture — which is where its bad reputation comes from. The fix takes two minutes:

Rinse well under running water for 30 seconds to remove the packing liquid.
Dry-fry in a hot, oil-free pan for 3–5 minutes until the noodles squeak and look drier. This removes excess water and firms them up.
Then sauce it. Now they'll grip flavor and have a proper springy bite — add them to your stir-fry, soup, or sauce as you would any noodle.

The one tip that matters: never skip the dry-fry. That single step is the difference between sad, watery noodles and ones that taste like the real thing.

How we use shirataki at Meals by Lily

This is where it gets fun. Because shirataki carries any flavor, we build a huge range of dishes on it across our rotating menu — think keto versions of:

Filipino — Pancit Shirataki Guisado, Pancit Shirataki Habhab, Chicken Shirataki ala Sotanghon Guisado, Classic Beef Pares Konjac Mami
Japanese & Korean — shirataki ramen and tantanmen, Pork Shirataki Japchae, sukiyaki
Southeast Asian — Pork & Shrimp Laksa Shirataki Noodles, Singapore-style shirataki
Taiwanese & Chinese — Taiwan Beef & Tomato Shirataki Noodles, Konjac Hofan, Long Life Shirataki Noodles
Rice dishes — konjac "rice" for biryani, bringhe, and fried-rice style meals

Same beloved dishes, a fraction of the carbs. Want to see more low-carb swaps? Read the best keto-friendly Filipino foods or, if you're just starting, Keto for Beginners.

Quick answers

Are shirataki noodles healthy?

For most people, yes — they're high in soluble fiber and very low in carbs and calories. Introduce them gradually if you're not used to lots of fiber, and drink water.

Do they need refrigeration?

Sealed packs are shelf-stable; once opened, keep them refrigerated in water and use within a few days.

Is konjac the same as shirataki?

Essentially yes — shirataki noodles are made from konjac. "Konjac," "shirataki," and "miracle noodles" all refer to the same glucomannan-based product.

Taste keto noodles done right

We do the rinsing, dry-frying, and saucing for you — pancit, ramen, laksa and more, all keto, all delivered chilled across Metro Manila. No carbs, no fuss.

See Meal Plans & Order

A quick note: Carb and calorie figures are general estimates and vary by brand and portion. Specific dishes are examples from our rotating menu and may vary week to week. This article is general information, not medical advice — please consult a healthcare professional before starting keto if you have a medical condition.

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