Shirataki Noodles: What They Are and Where to Get Them

shirataki noodles
Shirataki noodles are low in carbs and come in all kinds of different shapes. Amawasri

Shirataki noodles were originally developed in Asia, but they have recently brought the attention of people from around the world. Because these noodles are almost totally a beneficial type of fiber, they have almost no "bad" carbohydrates. They not only will not cause blood sugar to rise, they may actually help control blood glucose. There are some indications that they may have other health benefits as well.

There are a number of brands of shirataki noodles, including Miracle Noodle, House Foods Tofu Shirataki, and quite a few more.

How Shirataki Noodles Are Made:

Shirataki comes from the root of a plant (Amorphophallus Konjac, or a few other closely-related species) grown in various parts of Asia, and given many names in different places, including Konnyaku potato (or just konnyaku), konjac, konjaku, elephant yam (although as far as I can tell, they are not related to any other plant commonly called “yam”), and others. The fiber is also known as glucomannan.

Benefits of Shirataki Noodles:

There is some evidence that glucomannan, when tested as a powdered supplement, can play a role in blood sugar control, as well as improve cholesterol control and enhance weight loss (see this report). It also contributes to our intake of soluble fiber and can be a substitute for starchy noodles.

Tofu Shirataki Noodles:

Shirataki noodles tend to be a bit “rubbery.” Although this can be somewhat reduced by a short period of boiling, one food developer found that adding tofu to the shirataki produced a “tamer” texture. It also adds a bit of protein and carbohydrate (1 gram protein and 3 grams carbohydrate per serving).

This product is a little easier to find, at least in my area, than plain shirataki noodles, although the regular shirataki noodles are now easy to find online.

How to Use Them:

Shirataki noodles are great in Asian noodle dishes, but people have used them in lots of other ways. 

More Recipes:

How They Are Packaged:

Shirataki noodles come "wet" - packed in liquid. They are ready to eat out of the package. I usually just rinse them under hot water, cut them up a few times with kitchen shears, and add them to the dish I'm cooking.


As referred to above, the glucomannan powder can be taken in capsules as a supplement. Speak with your doctor before starting any new supplements.

How Shirataki Noodles Taste:

Shirataki noodles don't have a real taste of their own. Although in some cases, the liquid they come in does have a (hard to describe) flavor, I find this can be easily washed off, though some people like to use a short period of boiling.

Where to Find Them:

It used to be that shirataki noodles could only be found in Asian grocery stores or special Web sites, but they are now more widely available at health foods stores, large Web sites such as Amazon, and even regular grocery stores. The Safeway (in the refrigerator case near the bagged salad greens) and health food stores near me both carry them . They will always be in a refrigerated case.

Online: Quite a few different vendors online also have them in stock, including Amazon:

Miracle Noodle Variety Pack

Tofu Shirataki - Spaghetti Shape

Skinny Noodles - Macaroni Shape

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