Get access to everything we publish when you sign up for Outside+ Join today!.
Shirataki noodles are relatively new to Americans, but the pasta-like strands are an old favorite in Japanese cooking. Shirataki are made from konnyaku, a dough of Asian yam (konjac) flour and water. Plain shirataki noodles are clear and chewy; tofu shirataki noodles (tofu is mixed in with the konjac flour) have a more pasta-like texture.
With 20 calories or fewer and 2 grams of fiber per serving, shirataki noodles have become darlings of the diet world as a pasta substitute. Because shirataki noodles can be made with calcium derived from shellfish, choose brands that are guaranteed vegan.