Are shirataki noodles keto friendly? – Calories, Nutrition and Keto Recipes
Are shirataki noodles Keto-Friendly?
Yes, shirataki noodles are indeed keto-friendly. The primary reason behind this is the low carbohydrate content of these noodles. They’re made from the konjac yam, and most of its carbohydrate content is in the form of a type of fiber called glucomannan, making it suitable for a low-carb diet like the keto diet.
Nutritional Facts About Shirataki Noodles
Shirataki noodles are quite a healthy food option as they are low in calories and carbohydrates which make them great for weight loss diets and some specific dietary protocols like Keto. They offer some other health benefits as well due to their fibre content.
Nutrition Information of Shirataki Noodles
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 10 | 2.8 |
| Carbs | 3g | 0.9g |
| Sugar | 0g | 0g |
| Protein | 0.1g | 0.03g |
| Fat | 0g | 0g |
| Impact on Ketosis | Low | Low |
What is the Average Weight of Shirataki Noodles?
The average weight of a package of shirataki noodles, after being drained, is approximately 200 grams or 7 ounces.
Additional Information About Shirataki Noodles
Shirataki Noodles are notable for glucomannan, a water-soluble dietary fiber that can help reduce the levels of the “bad” LDL cholesterol, total cholesterol and triglycerides. It also feeds the friendly bacteria in your intestine, which is then turned into nourishing short-chain fatty acids like butyrate.
Other Foods To Match With Shirataki Noodles
Given their neutral taste and flavor, shirataki noodles can be paired with various food items. They go well with creamy sauces and can be used as a keto-friendly substitute for traditional pasta in Italian recipes. They can also be used as a noodle substitute in Southeast Asian cuisine (like Pad Thai or Vietnamese Pho), in soups, stir-fries, salads and casseroles. Ultimately, they can be incorporated into any meal that requires the use of noodles.
8 Famous Keto-Friendly Dishes To Try
1. Keto Friendly Shirataki Spaghetti Bolognese
This classic Italian dish uses shirataki noodles, a perfect low-carb, keto-friendly substitute for traditional pasta. The Bolognese sauce is a meat-rich sauce enriched with tomatoes, offering an excellent source of protein. This meal gives a comfort-food experience without breaking your keto diet.
2. Shirataki Chicken Alfredo
In this comforting dish, the shirataki noodles are combined with a creamy, cheesy Alfredo sauce and tender strips of chicken. The high protein and fat content from the chicken and cheese, coupled with the low-carb noodles, make this a perfect keto-friendly dish.
3. Keto Shirataki Pesto Pasta
A healthy pesto sauce, usually made of fresh basil, pine nuts, and Parmesan cheese, is tossed with shirataki noodles in this simple dish. The combination of leafy greens and healthy fats ensure this meal is not only delicious but also fully aligned with the keto diet.
4. Shrimp Scampi with Shirataki Noodles
Featuring succulent shrimp tossed in a garlicky, buttery sauce and served over shirataki noodles, this dish is both rich in protein and very low in carbs. It’s a seafood lover’s dream and is perfect for those on a ketogenic diet.
5. Shirataki Pad Thai
This is a low-carb take on the traditional Thai dish. It combines shirataki noodles with a variety of vegetables and a tangy, savory peanut sauce. The high vegetable and meat protein content makes it compatible with a ketogenic diet.
6. Shirataki Spaghetti Carbonara
This classic Italian dish becomes keto-friendly with shirataki noodles. Rich in creamy sauce of cheese and eggs and mixed with bacon, it offers a high amount of proteins and fats, ensuring it fits right into your keto meal plan.
7. Asian Stir-Fry with Shirataki Noodles
This dish combines shirataki noodles with a colorful array of vegetables and a savory sauce prepared with soy sauce, sesame oil, and a hit of chili. The high-fiber veggies and low-carb shirataki noodles make this a satisfying, keto-friendly option.
8. Shirataki Noodle Soup
A warm and comforting dish, this soup uses shirataki noodles as a base along with a protein source such as chicken or tofu and vegetables. This is a versatile recipe that can be modified to suit your taste, ensuring a comforting meal that meets your keto requirements.
Frequently Asked Questions about shirataki noodles and Keto
Are shirataki noodles keto-friendly?
Yes, shirataki noodles are extremely keto-friendly. Their high fiber content and low net carb content make them an ideal food item for those following the ketogenic diet. Shirataki noodles are composed almost entirely of fiber and water, so they have very few digestible or “net” carbohydrate. In fact, a whole 100g serving of shirataki noodles typically contains only around 2g of net carbs.
What are shirataki noodles made from?
Shirataki noodles are made from the konjac yam, also known as the devil’s tongue yam. This plant is native to Asia and its root is highly fibrous and contains a type of fiber known as glucomannan. This fiber is what gives shirataki noodles their gelatinous texture and their ability to help make you feel full without adding many calories or carbs to your diet.
How many carbs and calories are in shirataki noodles?
Shirataki noodles are extremely low in both carbs and calories. A typical 100g serving of shirataki noodles contains about 2g of net carbs and only 10 calories. This makes them a great choice for those trying to lose weight, manage their blood sugar, or follow a low-carb or keto diet.
Do shirataki noodles taste like regular pasta?
Shirataki noodles do not exactly taste like regular pasta. They have a slightly different texture and do not have a strong flavor on their own. However, they absorb the flavors of the sauces and other ingredients you cook them with, similar to regular pasta. People who enjoy the “al dente” texture of pasta might find that shirataki noodles can be a good substitute.
What are some keto-friendly ways to cook shirataki noodles?
There are numerous keto-friendly ways to prepare shirataki noodles. You can use them to replace regular pasta in any dish for a low-carb alternative. Stir fry them with low-carb vegetables and a protein like chicken or tofu, toss them with a keto-friendly pesto or alfredo sauce, or use them in a keto-friendly noodle soup. Just be sure to rinse the noodles well before cooking, as this will remove their natural odor and improve their texture.
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