Shirataki Noodles on the Dukan Diet or Other Low Carb Diet

If you have been on a low carb diet before you may know all about Shirataki noodles and if this is the case you might not want to read on any further, as I’ve put this post together for those who haven’t come across or don’t know very much about Shirataki noodles.  Shirataki noodles can be used in all phases of the Dukan Diet without any limitations

Shirataki literally translated means “white waterfall” and when you consider that this food is usually sold packaged in water and is white it is not difficult to see how this name was chosen. There are two types of Shirataki noodles, the traditional noodle which is made solely from the konjac or elephant yam and the Tofu Shirataki which has had a small amount of tofu added to make the product more acceptable to Western palates.

The traditional Shirataki has almost no nutritional or calorific content consisting of water and glucomannan fiber. They are translucent, thin and virtually tasteless with a gelatinous consistency. The Tofu Shirataki is still very low in calories with minimal nutritional content but the tofu changes the consistency and gives a more pasta like texture.

 How to Cook Shirataki Noodles

Cooking Shirataki noodles is simple as the noodles are already cooked and only need heating through but the liquid in which the noodles are packaged has a slightly fishy odor which can be off putting.  This might mean that you would prefer to rinse the noodles under running water for a minute or two before use.

How to Use Shirataki Noodles

These noodles are very versatile as they come in different shapes.  They can be used as noodles in Asian cooking or as a pasta or rice replacement.

Health Benefits

It is surprising that a food that contains so little could have any health benefits but the main ingredient glucomannan fiber has been shown to help reduce cholesterol in one study and as the glucomannan fiber is a water-soluble this may also provide similar health benefits to oats, which reduces the risk of heart disease and stabilizes blood glucose levels.

16 Responses to “Shirataki Noodles on the Dukan Diet or Other Low Carb Diet”

  • Sarah on April 22, 2014

    Hi Amber,

    I was wondering if you can have what is known as “skinny-pasta” or their related products. They are zero carbs, zero fat and zero sugar.

    Per 100g:

    Kcal – 12
    Carb’s – 0
    Protein 1.1g
    Fat – 0
    Fibre 3.1g

    Skinny Pasta Packs are 200g (suitable for 2/3 servings)

    Gluten free, no artificial colourings, GM free, higher in fibre than many other konjac noodles.


    Water, Moya Flour Konjac (3.6%), Firming Agent, Calcium Hydroxide Food Quality

    Thank you 🙂

    • Amber on April 22, 2014

      Hi Sarah

      This product is the same as Shirataki noodles so is fine to enjoy in unlimited amounts on any phase of the Dukan.

      Best wishes


  • davina maria on March 1, 2014

    hello, i was woundering if i am alowed zero carb rice or pasta on this diet? im on the attack fase. am i alowwed to eat them on the attack phase? please reply

    • Amber on March 2, 2014

      Hi Davina Maria

      Yes, zero carb rice or pasta are made from the same ingredient as Shirataki noodles so can be eaten freely in any phase of the Dukan Diet, including the Attack Phase.

      Kind regards


  • claudia on November 14, 2011

    no there is no limit to the shirantaki noodles. dr. dukan says you can eat them in all phases and part of your unlimited foods. there is nothing in them so there is no reason to limit.

    • Amber on November 14, 2011

      Hi Claudia

      Thanks for updating us with this latest information which had slipped past me. I checked out the US site at and found that Dr Dukan now sells these noodles and they are unlimited in any phase. However I wouldn’t recommend eating too many as you need ensure that you are getting as much nutrition as you can from the food that you are eating and these noodles do not contain many minerals or vitamins.

      Best wishes


  • Elizabeth on October 26, 2011


    Are tofu shirataki allowed during the attack phase or on protein only days thereafter?

    What about kelp noodles, which are similarly low in calorie (in fact, even lower)?


    • Amber on October 26, 2011

      Hi Elizabeth

      You can have tofu shirataki noodles on any day in any phase of the Dukan Diet but kelp noodles can only be eaten as a vegetable on PV days.

      Best wishes


      • claudia on February 18, 2013

        why can you have kelp noodles only on veggie days. there is nothing in them just like shirantaki noodles.

        • Amber on February 19, 2013

          Hi Claudia

          You would have to ask this question direct to Dr Dukan to get his answer but Shirataki noodles are a very recent addition made to the Dukan Diet by Dr Dukan.

          I think that Dr Dukan wanted to add Shirataki noodles his diet as he felt they would add more variety to his diet and help a lot of people to stick to the plan but he had to weigh this against the need to keep the diet as simple to follow as possible. If you check out the UK site at and click on the link under “Dukan Diet 100 Safe Food List” you will see that Dr Dukan has added Konjac, as a vegetable protein together with oat bran. Konjac is the vegetable from which Shirataki noodles are made. Shirataki noodles although similar to kelp noodles do have a higher level of fiber which might be the reason that Dr Dukan chose them over kelp noodles.

          Kind regards


  • Lisa on October 5, 2011

    I have been doing the dukan diet attack phase for 3 days now. I have weighed myself every day and have not lost a single pound! I am away for Christmas in 11 weeks time and was hoping to have lost my 15 kilos before i go! Someone please give me advise and bumper start me as I have very little confidence in myself which will bebthe cause of me giving up again on another diet and I really don’t want to do that. Thankyou

    • Amber on October 6, 2011

      Hi Lisa

      Try not to be discouraged and stick to the diet. There are so many variables which go into the amount of weight that we lose that different people will lose weight are different rates.

      I would suggest you check the amount of calories you are eating to see if you would expect to be losing weight – most people find that they are eating well under 1,000 calories a day in the Attack Phase. It might be that your choice of foods is not the best combination to lose weight.

      Stay strong


  • Mandy Gsell on September 24, 2011

    Is there a limit to amount of Shiritaki noodles one can eat on the Dukan diet, please?

    • Amber on September 24, 2011

      Hi Mandy

      Yes, you are allowed one serving 7 oz a day.


      • Amber on November 14, 2011

        Hi Mandy

        You can now have unlimited amounts of shirataki noodles in any phase of the diet.


        • Mandy Gsell on December 9, 2011

          thank you!!

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