Regular noodles vs Shirataki noodles—which is better? |

Craving noodles on a cold day? Instant noodles, often ultra-processed and high in sodium and fat, pose health risks like metabolic syndrome and cognitive decline. Shirataki noodles, made from glucomannan fiber, offer a near-zero calorie, low-carb alternative rich in fiber, promoting satiety and potentially aiding weight management and blood sugar control.

Picture this: it’s pouring outside, rain drumming against the windows, and the heater is barely making a dent in the bone-chilling cold. You know exactly what can beat this weather—a steaming bowl of noodles. The kind that warms you from the inside out. But then, as you raid your pantry, you can’t decide whether to reach for that regular instant noodle or not. After all, a few moments of comfort shouldn’t lead to years of chronic illness. That’s when you recall the viral Shirataki noodles, the ones marketed as ‘guilt-free’. But are they really? Also, are Shirataki noodles better than regular noodles nutritionally? Let’s take a look.

Nutritional value of regular instant noodles

As per the USDA, 100 g of a popular brand of instant noodles sold in the United States may contain:

Nutritional value of regular Shirataki noodles

According to the USDA, 4 ounces (112 g) of shirataki noodles may contain:

The case of instant noodles

Instant noodles are often made with wheat or refined flour, fortified with synthetic nutrients such as iron and B vitamins to make them more nutritious. However, the lack of major nutrients such as protein, fibre, and other minerals places them low on the nutritional scale. These are ultra-processed foods, loaded with high sodium and fat content, and added preservatives, which harm the body in numerous ways. They also lack whole foods that are beneficial for the body and are linked to a higher risk of diabetes, obesity, cardiometabolic diseases, and poor nutrition. In 2014, Harvard scientists found that people who ate instant noodles at least twice a week showed a 68% higher risk of metabolic syndrome. The findings were published in the Journal of Nutrition. A recent study by University of Melbourne researchers published in The Lancet noted that there is a global rise in UPFs, which pose a major public health threat. Another 2025 research study from Massachusetts General Hospital, published in Neurology, found that UPFs are linked to an increased risk of cognitive decline, hypertension, gall bladder disease, and cardiovascular diseases, including stroke. They are also high in calories, but low in nutritional value, which could lead to weight gain and long-term health complications.

The case of Shirataki noodles

Shirataki noodles, also called miracle noodles or konjac noodles, are made from the konjac plant’s glucomannan fibre. They are composed almost entirely of water (97%) and 3% glucomannan fibre. This is why they are low in calories (almost zero) and have no digestible carbs. This makes them a darling of low-carb and keto diets. If you are watching your weight, these noodles are a great addition. A 2017 Cambridge study published in the British Journal of Nutrition found that replacing regular noodles with konjac noodles can reduce total calorie intake without affecting their enjoyment factor. As they are low in energy density, rich in soluble fibre, and can replace high-carbohydrate foods like pasta without reducing portion size, these noodles “hold great promise for satiety and food intake regulation and may potentially introduce a new tool for body weight regulation,” the researchers said. As glucomannan is a highly viscous fibre, it can absorb up to 50 times its weight in water. A 2018 study published in BMC found that, as Shirataki noodles move very slowly through the digestive tract, they provide a feeling of fullness and also delay nutrient absorption into the bloodstream. So, the chances of overeating also reduce. Some studies have also shown that glucomannan can help lower diabetes risk and insulin resistance. They are also linked with lower cholesterol levels. Shirataki noodles may also help to relieve constipation, thanks to glucomannan. Though Shirataki noodles have many health benefits, in some people they may cause digestive discomfort such as loose stools, bloating, and flatulence.

Which is better?

Shirataki noodles live up to their hype. Compared to regular instant noodles, Shirataki noodles have several health benefits. Swapping your regular noodles for these konjac noodles can be a healthy switch, without compromising flavour. By adding some protein and some vegetables, you can make these zero-calorie noodles more nutritious. These noodles are especially beneficial if you’re watching calories, managing blood sugar, following a low-carb diet, or want to increase your fibre intake without added calories.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen