Tofu shirataki (shiritaki) noodles are a brand name of tofu-yam noodles made by House Foods and endorsed by the website Hungry Girl. Shirataki noodles became popular in North America during the low-carbohydrate diet craze. Tofu shirataki are a low-calorie (low-carbohydrate) pasta substitute. A vegan and gluten-free food, shirataki noodles are widely sought as part of special diets and weight-loss programs.
House Foods brand Tofu Shirataki are partially pre-cooked, requiring only one minute in the microwave and a quick rinse before eating.
Shirataki Noodle Taste
Tofu shirataki taste similar to other noodles like rice or wheat pasta – rather bland, but with an elastic-like texture. Like regular tofu, shirataki noodles are excellent at absorbing other flavours.
How to Cook with Tofu Shirataki
Like wheat pasta, Shirataki noodles come in a variety of shapes and sizes. The bland noodles can be readily added to a variety of dishes. Try adding them to cooked stir-fries or miso soup, or use them as a pasta substitute. The recipe on the shirataki package suggests eating the noodles with a low-fat cheesy sauce. To stay full longer, try adding hearty vegetables, beans and a touch of sesame oil.
Shirataki noodles may be difficult to find. Their most likely home is in Asian supermarkets or specialty stores, but they do appear occasionally in the refrigerated produce section of grocery stores.
The noodles come packed in water and must be kept refrigerated until use.
Cost of Shirataki Noodles
Less than $1.00 per serving (price in Toronto, Ontario in 2008). One 226 g package contains two smallish servings.
Nutrition and Health Benefits
Tofu and yam noodles are very low-calorie, which has earned them a reputation of being “guilt-free”. While they are made from nutritious tofu, Shirataki noodles are so thinly stretched that they are low-calorie and low in other nutrients too.
Nutrition Information for 1 serving (about 4 ounces or 113 grams):
- Calories: 20 gram
- Fat grams: 0.5 gram
- Protein: 1 gram
- Fibre: 2 grams
Ingredients (may vary by brand of noodles):
- filtered water
- tofu
- yam flour
- calcium hydroxide
House Foods brand noodles are made from non-genetically modified yam and soy.
The Bottom Line
Tofu Shirataki noodles are a tasty snack and an easy addition to pastas, stir-fries and soups, or as a dinner side dish.
While they don’t provide a lot of nutrition, their low price and even low calorie count may make them worthwhile. But keep in mind that a very low fat meal isn’t filling for long – balance the shirataki with healthy fats like sesame oil and fresh veggies.
For more information: House Foods
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