Whether you’re on your weight loss journey or just want to find a healthy alternative to pasta, konjac noodles are the answer. Also known as shirataki noodles, this food is made of glucomannan extracted from the konjac yam, plus water and a calcium additive. They are gluten-free, grain-free and great for those on the keto diet. Low in both carbohydrates and calories, konjac noodles have little flavor on their own. This means they are the perfect culinary canvas for the flavors of a variety of cuisines.
If you are just beginning to explore konjac noodles and want to try a thinner, mild-tasting noodle, Yuho Shirataki Konjac Angel Hair Pasta is a good choice.
What to know before you buy konjac noodles
Konjac is a miracle plant with uses in everything from beauty (konjac sponges) to food (konjac noodles). There are a few things to consider when looking for the best konjac noodles.
Clean ingredients
Before you buy, check the ingredients list. There should be three ingredients only: water, glucomannan and some kind of calcium additive (e.g., pickling lime or calcium hydroxide to help the noodles keep their shape). Be aware of noodles that add other things like tofu. This changes their nutritional profile significantly, but some people do find that they bring a positive change to the taste and texture, too.
Odor
Some shirataki noodles have an overwhelming odor of what some describe as fish. For many, this smell is off-putting even after it is gone. The best konjac noodles have a milder scent that disappears completely with rinsing and boiling.
Texture
The gelatinous texture of konjac noodles is unfamiliar to many western palates. If you are not a fan or just starting to explore the world of shirataki, try thinner noodles like angel hair or capellini. These will be less chewy and seem more like wheat pasta.
Konjac noodles features
Variety of shapes
Whether you like spaghetti or ziti, the best konjac noodle brands offer a variety of pasta shapes and sizes. Which you choose will depend on both the dish you are serving and your experience with konjac noodles. The thicker the noodle, the chewier it will be.
High fiber content
Konjac noodles help keep you full due to their high fiber content. It’s nearly double the fiber content of most wheat pasta. Each serving has up to 6 grams of dietary fiber. This helps keep you full longer. It can also help regulate your digestive system.
Prebiotic benefits
Our stomachs contain over 100 trillion bacteria. This gut microbiome needs to have more healthy bacteria than bad for us to thrive. Prebiotics are substances that are not digestible to humans but help provide a healthy environment for good bacteria to thrive. The glucomannan in konjac noodles is an insoluble fiber that feeds healthy bacteria in the belly.
Konjac noodles cost
Konjac noodles are often sold in multipacks. Even as singles, they cost between $20-$25.
Konjac noodles FAQ
How do you cook konjac noodles?
A. Konjac noodles are ready to add to a dish in less than 5 minutes.
Start by rinsing noodles. You might notice a slight fishy or ocean smell when you open the bag — this is normal. Rinse until the scent is gone. You can also add a drop or two of vinegar to the rinse water to speed this process up.
Drop rinsed noodles in boiling water for 2 minutes. The noodles will become clear and look and feel slightly gelatinous. Drain your shirataki, then add to your dish. It’s that simple.
Are konjac noodles available in different shapes?
A. Yes. Konjac noodles are available in different shapes, just like regular wheat pasta. Look for other traditional shapes like:
Fettuccini
Spaghetti
Ziti
Angel hair
Capellini
Ramen
You can also find konjac rice for delicious stir fry recipes, curries and other dishes.
Are their health benefits to konjac noodles?
A. Studies suggest that the glucomannan in konjac noodles has the following potential benefits:
Improve gut microbiome for healthy digestion
Curb hunger and regulate blood sugar
Konjac noodles are mainly water (about 97%), so any other nutritional benefits come from whatever you add. Stick to plenty of veggies and lean proteins for optimal nutrition.
Keep in mind that because they have a tremendous amount of fiber, some people experience side effects like upset stomach, bloating and diarrhea. Start with small servings until you know how your body will respond.
Which konjac noodles should I get?
Best of the best konjac noodles
Yuho Shirataki Konjac Angel Hair Pasta: available at Amazon
Our take: Try this angel hair pasta to ease your way into experimenting with konjac noodles.
What we like: These are light and the perfect size for any dish that calls for angel hair pasta. These have less than 3 grams of carbohydrates and only three ingredients. The thinner noodle is great for people who struggle with the chewy texture of konjac noodles.
What we dislike: Some users could not get past the odor of this brand.
Best bang for your buck konjac noodles
Well Lean Organic Premium Shirataki Konjac Pasta: available at Amazon
Our take: These 100% organic shirataki noodles are tasteless and ready for any sauce.
What we like: For konjac noodles on a budget, these are a hit. They are odorless and tasteless. A small amount of oat flour has been added for a less gelatinous texture.
What we dislike: For those who want simple konjac noodles, the oat flour was not a good addition.
Honorable mention konjac noodles
Miracle Noodle Fettuccine Shirataki Noodles: available at Amazon
Our take: These konjac noodles in the fettuccine style are best for people who already enjoy shirataki and want to try a new shape.
What we like: These three-ingredient shirataki hold ample amounts of sauce and are great for heavier dishes. Even as a thicker noodle, they have less than 1 gram of carbs and are great for keto, paleo and gluten-free diets.
What we dislike: The thicker noodle shape means they can be quite chewy if not cooked properly.
Suzannah Kolbeck is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.
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