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Low Carb Keto Guides

Keto Sushi Guide to Ordering & Making Your Own

November 26, 2019 by Rich

So you found yourself craving for sushi and you’re kind of at a lost for words. There’s not much information. You’re at a sushi restaurant parking lot scrambling for the menu trying to figure out the carbs. If not that, you’re at the Whole Foods trying to decide whether to purchase the sushi special or not. Here, I go over everything you can order at the sushi restaurant to keep you in ketosis and losing weight.

Last updated: January 23, 2020

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Keto Sushi Guide – Table of Content
 [hide]
  • Can you eat sushi on keto? Is sushi keto friendly?
    • The Main Types of Sushi
      • 1. Maki
      • 2. Nigiri
      • 3. Sashimi
      • 4. Chirashi
    • What Sushi Ingredients are Keto Friendly?
      • Protein
      • Base
      • Sauces
  • What are some keto sushi options?
    • Sashimi
    • Cucumber Roll (aka Naruto Maki)
    • No Rice Sushi Roll
    • Skinny Rolls (w. Soy Wrapper)
  • I want to Make my Own Keto Sushi
    • How to make Keto Sushi with Cauliflower
    • How to use Soy Wrapper
    • Bacon Sushi
  • Frequently Asked Questions (FAQs)
    • Is sushi keto?
    • Is seaweed OK for Keto?
    • Is shrimp a keto?
    • Low carb sushi at restaurants
    • What else can I order besides sushi at a sushi restaurant on keto?
    • Will sushi kick you out of ketosis?

Can you eat sushi on keto? Is sushi keto friendly?

First let’s get the elephant in the room out of the way. Can you eat sushi on a keto diet? The simple answer is yes, you can have sushi on a keto diet but you can’t just order everything on the menu. You will have to be aware of the ingredients and understand the different types available in most sushi restaurants in the US. After that, let’s go into the most common ingredients found in sushi and whether they’re keto or not.

The Main Types of Sushi

For simplicity purposes, there are four main types of sushi you will see at a sushi restaurant:

  1. Maki
  2. Nigiri
  3. Sashimi
  4. Chirashi

Let’s go over each one quickly.

1. Maki

An Example of a Maki Roll
Photo Credit: Papas12

Maki sushi or “Rolled Sushi” in Japanese are by far the most popular and commonly synonymous with the word “sushi” in the US. It’s like when people say pasta, most non-westerners will think spaghetti even though there are lots of types. You’ve seen them everywhere, at the food court in the mall, your favorite grocery stores, and even at gas stations. Essentially, they’re layers of sushi rice and seaweed wrapped around protein or vegetables and can have toppings and sauces on top.

Maki rolls can get pretty crazy as they can be made in any type of combination of sauces, tempura, and wrap. It can also be as simple as literally 3 ingredients of rice, seaweed, and protein.

Another example of Maki Sushi
Image by Marco Verch from Flikr with License.

As a matter of fact, the above maki roll picture is more commonly served in Japan than the ones we’re used to such as the California, Rainbow, Spider rolls.

2. Nigiri

An example of a Nigiri Roll
Image by Roberto Sitzia from Pixabay

Second most popular are nigiri or “hand pressed” sushi. You’ll find these too at supermarkets, food courts, and gas stations. These are essentially sushi rice hand shaped into small pellets with a slice of protein on top. Sometimes underneath the protein, there is a drop of wasabi to give it an extra kick. And sometimes, they may have a thin band of seaweed to hold together the ingredients.

3. Sashimi

An example of sashimi
Image by Pelican from Flikr & License.

The third type is common but not that popular with most folks. I think it has to do with the idea that sashimi or “pierced body” in Japanese is literally that, just slices of filleted fish. No rice, and no seaweed, just raw fish. For me personally, I think it’s delicious. To each their own, I guess.

4. Chirashi

An example of chirashi
Image by Mario Riojas from Flickr

Chirashi or “scattered sushi” in Japanese is fairly common but you probably won’t find it outside a sushi restaurant as they are not that popular. Similar to poke, they’re essentially slices of various seafoods topped on a bowl of sushi rice.

What Sushi Ingredients are Keto Friendly?

Now that we’re familiar with the different types of sushi, let’s go over the most common type of ingredients and answer whether each one is keto or not. I’ve provided a chart below:

Comparison chart of what sushi ingredients are keto and not keto

Protein

Virtually all proteins are keto friendly. The only ones you want to watch out for are:

  • Imitation Crab Meat
  • Shell Fish
  • Eel (unagi)
  • Any “spicy” tuna/salmon

The imitated crab meats are in fact, not made with crab meat but loaded with starch and other carb heavy fillers. Another one you should watch out for are shell fish like scallop. These tend to carry a little more carbs, therefore eat sparingly or just don’t order them altogether. Lastly, the eel is usually coated with sweet eel sauce which I would avoid entirely. Lastly, you never really know what restaurants do in the kitchen so whenever you order “spicy” tuna or salmon make sure to ask them if there’s any sugar added to them. Typically the spicy sauce used is a mix of Sriracha and Japanese Mayonnaise (Kewpie) which is keto but you should always ask, just in case.

Base

This one is easy. Sushi Rice is absolutely not keto friendly especially when you factor in the the added ingredients of mirin, a sweet cooking rice wine, and rice vinegar poured and mixed in once the rice is cooked. In case you’re wondering, they’re added to the rice for extra stickiness and tarty flavor.

Sauces

1 tablespoon of SOY SAUCE = 1 gram of carb
1 teaspoon of WASABI/SRIRACHA = 1 gram of carb

Sauces are always tricky because you just don’t know what the restaurant does with them. I almost, always just stick to Sriracha, Soy Sauce, and Wasabi because I don’t want to risk getting out of ketosis. Keep in mind that these sauces contain carbs so be mindful of consumption.

Want to know what other ingredients are keto? Check out my Definitive Keto Shopping List.

What are some keto sushi options?

The easiest and most immediate keto sushi option is ordering sashimi.

There are a few keto sushi options out there. If you’re at a restaurant the fool proof thing to do is order Sashimi but there are some modifications you can ask your server to make since sushi is extremely customize-able much like a sandwich is at a deli. Here are some keto friendly sushi options you can anticipate prior to ordering any sushi:

  • Sashimi
  • Cucumber Roll (Naruto Maki)
  • No Rice Sushi
    • No Rice Hand Roll (temaki)
    • Maki Roll with Cauliflower substitution
  • Skinny Rolls made with Soy Wrapper

Then there’s the option of going out of your way to find keto sushi. If that’s the case, some places like Wegman’s offer Skinny sushi. Make sure to check they’re made of soy wrappers and not rice paper. And lastly, if you’re crafty you can make your own by removing all the high carb ingredients. In this section, I go over your options in more depth.

Sashimi

As you can see, from the different types of sushi the most obvious keto friendly type is sashimi. Without any rice and just purely protein it’s quite a no brainer.

If you’re ever in doubt, sashimi is hands down the best and only option. 99.9% of the time, sushi restaurants will have these ready as they’re literally the main ingredient in most, if not all, sushi. As a matter of fact, if they don’t they can’t really be called a sushi restaurant and one should run out of there as soon as possible.

Cucumber Roll (aka Naruto Maki)

An example of a Cucumber roll
Image by Katbert from Flickr

The cucumber roll, or Naruto Maki is a popular one. Not all restaurants will have them so make sure to check their menu, call ahead of time, or search the term on their yelp page. What is it you may ask? It’s exactly what you would think, it is a roll wrapped in cucumber rather than seaweed and rice. There are no rules as to how they’re served. Sometimes, the restaurant will have their version but you can make your own, just tell the server how you’d like it.

The cucumber rolls are called naruto because the cucumber resembles a swirl or a ‘whirlpool’ which is often associated with the fish cake and the city (of the same name) famous for their whirpools.

The cucumber roll is a great choice and most sushi restaurants should be able to make this one. If they’re unsure, you can show them any of these pictures and the sushi chef should know how to make it. Just remember to have them exclude the imitation crab meat. Another substitution if you don’t like cucumber is using smoked salmon or raw salmon for a wrap.

Example 2 of Cucumber Roll
Image by Lorenia from Flickr

No Rice Sushi Roll

Another option is going no rice at all. You can have no rice in either maki roll or even a hand roll (temaki). You can ask them not to include any rice or substitute it for cream cheese. I’ve even heard some places offering sushi with a cauliflower rice option.

A word on that. Many places will not have the cauliflower rice option but it doesn’t hurt to ask especially when many restaurants are willing to get an edge over their competitors. For example, in the past we’ve seen accommodations made with vegetable rolls for vegetarians, and cooked chicken for those weary of raw fish.

Skinny Rolls (w. Soy Wrapper)

So there are actually a few types of skinny rolls. The most common I’ve seen are ones made with rice paper. You want to avoid that. The key here is finding them made with soy. These soy wrappers are amazing because they only carry 1 gram of carb per sheet compared to rice paper at 75 grams. If the restaurant has soy wrappers as an option, they deserve an applause. It’s not entirely common but will make your keto life much easier.

If you want to skip the restaurant and make your own, you can easily purchase them on amazon. See below.

I want to Make my Own Keto Sushi

First you deserve a pat on the back. That’s awesome. Good for you! Here I will share you some videos I found that has been extremely helpful in making sushi keto, inspiration, and general how to’s.

How to make Keto Sushi with Cauliflower

Video by Ruledme from Youtube

How to use Soy Wrapper

Video by Coy Sushi Recipes from Youtube.

Bacon Sushi

Video by Nicko’s Kitchen from Youtube.

Frequently Asked Questions (FAQs)

I get it. You’re a busy person and time is not on your side. My post is huge and goes into more details than you’d like. You’re a TL;DR-er. This section are for those looking for a quick, short answer to some of the web’s frequently asked questions about keto sushi. If you want more details, scroll up for the longer version.

Is sushi keto?

Maki and Sashimi. You can have sashimi which is the fish by itself without any rice, tempura, or dressings. The rolls you often see (ie California rolls, Philadelphia Rolls, Rainbow Rolls are surprise, surprise an American creation) are called maki rolls which are not keto, but the good news is they can be modified since most places are made to order. That is, unless you’re getting them prepackaged.

Is seaweed OK for Keto?

If we’re referring to the paper like sheets (nori) used to wrap the sushi maki rolls, then those are OK for keto as they contain zero grams of net carbs making it extremely keto friendly. On the other hand, if we’re referring to seaweed salad, then these are 100% not OK for keto. A major ingredient may be seaweed but the dressing is not. Often times, these salads are drenched in sugar sauces and rice vinegar. Always check the nutrition label or ask your server.

Is shrimp a keto?

Yes, shrimp is keto as they only contain about 1 gram of carbohydrates for every 3 ounces.

Low carb sushi at restaurants

If you don’t want to make any modifications to your order, then sashimi is hands your best option as these are literally just slices of fish. For a side, you can order miso soup. Just make sure to ask them if they’re free of any grains and sugar. If you don’t mind modifying your order, you can find more information at “What are some keto sushi options?“.

What else can I order besides sushi at a sushi restaurant on keto?

You can order miso soup as long as there’s no grains and added sugar. You can ask them. Some Japanese restaurants also offer toriyaki or chicken skewers as an appetizer. Most of them are lightly salted making it pretty keto friendly. Another idea is getting the beef or chicken teriyaki and having them exclude the teriyaki sauce and rice. Instead use soy sauce and have them supplement with steamed veggies.

Will sushi kick you out of ketosis?

Absolutely. As long as you go over 20 grams of net carbs then you will. You can get kicked out of ketosis eating anything, not just sushi. Generally, you want to stay away from sushi rice, tempura, imitation crab meat, and always ask what’s in the sauces. Stick to sashimi. For more information check out “What Sushi Ingredients are keto friendly?“

FOUND MY POST HELPFUL?
The best thing you can do is share it, tag and follow me at my other social media handles: @chowyoulater on Instagram or Twitter.

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Filed Under: Low Carb Keto Guides Tagged With: chirashi, cucumber roll, Japanese, keto sushi, nigiri, sashimi, Skinny sushi, temaki

Panda Express Keto and Low Carb Options – What Can I Eat?

November 18, 2019 by Rich

If you’re reading this, chances are you’re curious wanting to know ahead of time, on your way, or waiting in line at Panda Express. Have no fear as I’ve analyzed the menu items to give you the lowdown on what you can and cannot eat. This post goes in depth and lists out all of the Panda Express keto items.

Last updated: January 23, 2020

Keto Panda Express Featured Image

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Show me what I can eat
Click here for Infographic
What’s in this Article
 [hide]
  • Menu Overview
    • Appetizers: Not Keto Friendly
    • Sides: Only One Keto Option
    • Entrees: Surprisingly lots of options
    • Desserts: No Bueno!
    • Meal Sizes: “Just the bowl please”
    • A la Carte Sizes
    • Let’s recap (Do’s and Don’ts):
  • What are the healthiest and keto meals at Panda Express?
    • Bowl Combinations
      • 1. Teriyaki Chicken Bowl
      • 2. Mushroom Chicken Bowl
      • 3. String Bean Chicken Bowl
      • 4. Broccoli Beef Bowl
      • 5. Kung Pao Chicken Bowl
      • 6. Black Pepper Chicken Bowl
    • Vegetarian/Vegan Option: Ehhhh
  • Keto Panda Express Infographic
  • If you want to make your own
  • Other Tips & Tricks to Stay in Keto
  • Frequently Asked Questions
    • What can I eat at Panda Express on keto?
    • Is Panda Express Good for keto diet?

Menu Overview

Panda Express employees making a bowl inside the restaurant

What I like about Panda Express is their easy to follow menu. Their biggest strength lies in their menu and process minimization. There are just 4 major categories of foods: Appetizers, Sides, Entrees, and Desserts. They also make it very easy to order in 4 steps:

  1. Pick your Meal Size (Bowl, Plate, or Bigger Plate)
  2. Pick your Sides
  3. Pick your Entrees
  4. Pick your Extras

Appetizers: Not Keto Friendly

I wonder why all the delicious stuff I love have to be an appetizer. Panda Express only has 4 Items which are Chicken Potsticker, Cream Cheese Crab Rangoon, Chicken Eggroll, and Vegetable Spring Roll. As you can imagine, none of these are keto friendly. Without out a doubt, you cannot have any Panda Express Appetizers.

Sides: Only One Keto Option

As you know with Asian food, rice and noodles make up a huge portion of the diet. Sides is where we find these items. Luckily, or maybe not so much (depending on how you look at it) there is just one side item we can order and that’s the Super Greens which is made up of broccoli, kale, and cabbage.

Entrees: Surprisingly lots of options

Look for this logo

Panda Express makes it really easy here. Look for the Smart Wok logo. This signifies that the food item has 300 calories and at least 9 grams of protein. Kudos to them because these entrees also happen to be the most keto friendly. They are:

  • Black Pepper Chicken
  • Kung Pao Chicken
  • Grilled Teriyaki Chicken
  • Mushroom Chicken
  • String Bean Chicken
  • Broccoli Beef

Desserts: No Bueno!

And as you can guess, what Chinese American restaurant would it be without fortune cookies. This is the category they live in and not surprisingly we can’t have these on the keto diet. You won’t need these cookies because I can already tell your fortune if you were to open and eat one of these babies.

Meal Sizes: “Just the bowl please”

Panda Express Bowl measured at 6.25" x 6.25"

Unfortunately, anything larger than a Bowl is a no-go. Believe me, I sat there for hours trying to create a combo that would stay under 20 grams of net carbs and failed terribly.

A la Carte Sizes

Another option at Panda Express is ordering a la carte. In case you’re wondering, I took the time to measure the a la carte takeout boxes. The one I order happened to be chicken teriyaki.

a la carte boxes laid out and measured
Dimensions of Panda Express a la carte options
Weight of a small chicken teriyaki at 7.1 oz
The small is around 7.1 oz. Pictured above is the portion size of the chicken teriyaki.
the weight of a medium chicken teriyaki a la carte at 1 lb or 16 oz
The medium is around 16 oz or 1 lb. Pictured above is the portion size of the chicken teriyaki.

What I discovered is both the small and medium sized boxes are larger than the serving sizes. as 1 serving size of chicken teriyaki is at 6 ounces, a small at 7.1 oz, and medium at 16 oz. If we do the math, one serving size is about 1.33 grams of net carbs (8 g. of net carbs divided by 6 oz serving size) which would mean the small would be at about 9.44 grams of net carbs (1.33 x 7.1 oz) and a medium at 21.28 (1.33 x 16 oz). Essentially this means, a small a la carte chicken terikyaki is ok as a snack since it falls under 20 grams of net carbs. Just be sure to exclude the teriyaki sauce.

Let’s recap (Do’s and Don’ts):

Do’s

– Only order Super Greens as a side

– Order a “Bowl” sized Meal to stay in ketosis

– Look for the Wok Smart logo:Panda Express denotes these as food items with 300 calories and at least 9 grams of protein

– Chili Sauce and Hot Mustard are OK

Do Not’s

– Orange Chicken, Honey Sesame Chicken, Sweetfire Chicken, Beijjing Beef, and Honey Walnut Shrimp are NOT Keto

– Do Not order any appetizers or desserts. None of those are keto either.

– Do Not order any “Plate” or “Bigger Plate” sized Meals

– If you’re on a strict keto diet, then you might as well turn the other way towards the exit.

– There are no Gluten Free Keto options besides the Super Greens so do not visit if you’re sensitive to gluten

What are the healthiest and keto meals at Panda Express?

Let’s get right into it. Here’s a list ranked from least net carbs to most bowls you can look forward to while getting a Panda Express keto meal.

Bowl Combinations

1. Teriyaki Chicken Bowl

Keto Teriyaki Chicken Bowl with greens on white background

The chicken teriyaki bowl is actually my favorite. This one isn’t too sweet and I really enjoy the chicken flavor on this one. Surprisingly this one had the least amount of net carbs and the highest in protein. Do you see 42 grams of protein in there? I was quite shocked but it’s not necessarily a bad thing. This one’s the value pick for sure. What I like to do is take it home and add some carb free hot sauce over it.

2. Mushroom Chicken Bowl

keto mushroom chicken bowl with super greens on white background

The Mushroom Chicken is actually my second favorite. The seasonings aren’t too strong and the veggies balances the chicken quite nicely. My only complaint is for more chicken!

3. String Bean Chicken Bowl

keto string bean chicken bowl with super greens on white background

This bowl is quite standard. I’m not really a fan of string beans or green beans but will eat it if it’s in front of me. This one is just OK in my book.

4. Broccoli Beef Bowl

keto broccoli beef bowl with super greens on white background

If you love broccoli and beef then this one is for you. Because the broccoli comes with the beef and the super greens already has broccoli in it, I wanted to warn you this bowl is broccoli heavy. In addition, note how low the fat is. The Broccoli Beef has the lowest fat content out of all the keto bowls.

5. Kung Pao Chicken Bowl

keto kung pao chicken bowl with super greens on white background

We’re getting higher in the carb count at 17 grams. Just wanted to point that out. It’s most likely coming from the Bell Peppers in the kung pao chicken. The good news is the high fat content at 22 grams. I’m really OK with this bowl combo. What I do admire is its variety as it packs the most ingredients: Bell Pepper, zuchini, broccoli, chicken, chili pepper, and nuts.

6. Black Pepper Chicken Bowl

keto black pepper chicken bowl with super green on white background

Too bad this one’s the highest in net carbs at 19 grams because it’s my third favorite. I like this one a lot. The celery and onion surprisingly works well together and the chicken meat is so soft and tender. I like the gravy too. A tad sweet which is probably why it’s so high in carbs. The sauce and onion is most likely what drove up the net carb count.

Vegetarian/Vegan Option: Ehhhh

This is not really a great option for vegetarians but they do have Eggplant Tofu which at one serving is already at 20 net carbs. If you want to have one meal a day, then that’s the one to get.

Keto Panda Express Infographic

Top 6 Panda Express Keto bowls infographic

If you want to make your own

If you don’t like any of the combinations I recommended, my feelings won’t get hurt. Here’s a list of everything at Panda Express’s menu under or equal to 20 grams of net carbs. Keep in mind of the serving size and the net carbs. For instance, the Eggplant Tofu dish at a serving size of 6.1 ounces is already at 20 net carbs which may not be worth it if you plan on eating more than one meal that day.

Feel free to mix and match the keto friendly items however you like. If you’re able to find a combo I didn’t think of please share! Let me know and I can update my list as well as credit you.

Other Tips & Tricks to Stay in Keto

  • You didn’t hear this from me but bring your own carb free sauces such as MCT Oil, and Frank’s Hot Sauce.
  • Order food to go. When you get home, you can add your own keto friendly staple items such as shirataki noodles. Imagine taking home a bowl and having it with a side of carb free noodles. Wouldn’t that make a more complete meal? I think so.
  • How about making your own keto Panda Express food? They’re actually not difficult to cook. Check out my recipes for Keto General Tso’s Chicken and Cauliflower Fried Rice.

Frequently Asked Questions

Here are the answers to some of the most asked questions on the web.

What can I eat at Panda Express on keto?

There’s not many keto friendly options but to keep the answer short and simple: super greens, Black Pepper Chicken, Kung Pao Chicken, Grilled Teriyaki Chicken, Mushroom Chicken, String Bean Chicken, and Broccoli Beef are low enough in carbs to order. I advise checking the nutrition table and to check out my recommended Panda Express Keto meals list.

Is Panda Express Good for keto diet?

The answer depends on whether you’re following a strict or dirty keto diet. If you’re trying to be strict, the answer is no Panda Express is not good for the keto diet as conventional meats, gluten heavy dishes, and high sugar count foods make up the bulk of the menu. It’s also difficult to accurately track the macro-nutrients of each dish as it will depend entirely on the server portioning your food.

However, if you’re on following a dirty keto diet and practicing Intermittent Fasting, then Panda Express can be good as there are a few items to keep you under 20 grams of net carbs. Make sure to check the nutrition table to see what items are carb heavy. You can also check out my recommended list.

FOUND MY POST HELPFUL?
The best thing you can do is share it, tag and follow me at my other social media handles: @chowyoulater on Instagram or Twitter.

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Filed Under: Low Carb Keto Guides Tagged With: chicken, chinese food, Keto, low carb, panda express, takeout

The Definitive Keto Diet Grocery List (with pdf)

June 14, 2019 by Rich

This is the best Keto Diet Grocery List you’ll ever need. I’ll tell you what are the most keto friendliest grocery items you can get at the market along with their net carbs, fat, and protein content. Now you can have a concrete plan going into the market by printing out my pdf sheet!

Last updated: June 13, 2020

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Take me to the PDF

Quick Links

  • If It Fits Your Macros (IIFYM)
  • What are Keto Friendly Groceries?
    • Meats
    • Deli Meats
    • Fruits
    • Vegetables
    • Dairy & Eggs
    • Cheese
    • Snacks
    • Pantry Essentials
  • Take me to the Keto Grocery List PDF

Welcome to my definitive guide to the Keto Diet Grocery List. Here you will find some raw numbers listed in a table format divided by eight (8) different categories of groceries you can find at the market. What I like most is the food item’s nutrition listed in the table. I like this setup because you can actually sort, filter, and search the tables which I found to be extremely convenient, especially to picky eaters, because keto doesn’t have to be limited to bacon, butter, and avocado. There’s a lot more that can be eaten. We just need to make sure we stay under 20 grams of net carbs and consume fats within the 70% to 80% range of our daily caloric intake.

Looking for some recipes? Check out my list of keto/low carb recipes.

I. If It Fits Your Macros (IIFYM)

There’s a lot of debate whether certain grocery items are keto or not. I’ve seen friendships break up over this. To make matters simple and to use as general rule of thumb, anything under 5 grams or less of net carbs per serving is game. It will be up to you to decide whether it fits your macronutrients or not depending on your approach to keto.

Not sure what your Macronutrients are? I recommend downloading the Carb Manager. It’s extremely useful and will tell you exactly how much carbs, fat, and protein you should have based on your weight goals.

For me, I practice One Meal a Day (OMAD) which makes counting calories a cinch. Because of this fasting plan, I can have higher net carb foods such as blueberries because I know that’s the only carbs I’ll be having for the day. I also understand IIFYM may not be for everyone so if you’re having 6 meals a day, I suggest closely watching your net carb intake and purchasing the groceries with the least amounts of net carbs.

Don’t believe my struggle with weight? Check out my Weight Loss Journey.

In addition, please be aware that nutrition information is based on certain manufacturers and does not reflect every manufacturer. In other words, there’s bound to be some variances between manufacturers and it’s always a best practice to read the nutrition label to double check the nutrition before making a purchase.

II. What are Keto Friendly Groceries?

Meats

Keto Diet Meats

Pretty much any meat is keto friendly as they lack any real carbohydrates. You’ll find here the fat volume will depend on the cut of the meat. The foods to watch out for are seafood as they lack a lot of fat but you can supplement the fat with oils, butter, and/or side dishes. It really depends on how you want to approach the ketogenic diet.

Deli Meats

Keto Deli Meats

An alternative to fresh meat is deli meats. I’ve found these work best as snacks and they’re easy to transport. My personal favorite is the salami. The sodium in these meats will prove to be lifesaving.

Produce

Fruits to eat on keto

Keto Diet Fruits

Unfortunately, there are not many fruits you can eat on keto but on the bright side, it makes life a little easier. The fruits you can eat on keto are Raspberry, Blackberry, or Strawberries. For blueberries, be careful consuming these natural balls of deliciousness as they carry the highest net carbs. One super fruit I highly advise having with you at all times is the avocado which packs 7g of fat, 1g of protein, and 0.9g of net carbs. What a superfruit if you ask me!

Fresh Vegetables

Keto Vegetables

The common rule of thumb for vegetables have been to go with green and ignore anything grown underground. My table will show this rule doens’t neccesarily mean that as vegetables come in a variety of colors.

Dairy & Eggs

Keto Dairy & Eggs

I found butter and eggs to be a major life saver. They can be applied to practically almost everything. Notice how milk and yogurt are not listed. They are extremely high in carbs so they have been left off!

Cheese

Keto Cheese

Just like deli meats, cheese is extremely keto friendly based on its nutrition breakdown and makes great snacks. My favorite’s mozzarella cheese and paneer. I enjoy their texture and firmness.

Snacks

Keto Snacks

I might as well call this section nuts. These are the most keto friendly snacks out there. My favorite is pecans because of its natural sweetness and high-fat content. A surprising snack I found on the list is salsa. I never knew they were so low in carbs. These will go well with eggs and bacon!

Pantry Essentials

keto pantry items

The pantry section lies the heart of it all. It has oils, condiments, flavorings that can take your dish to the next level. Here there are also miscellaneous items such as shirataki noodles which make great substitutions for noodles or pasta.

III. Keto Diet Grocery List PDF

After looking at the tables above, you’re going to think one of two things: 1.) “Rich, your lists are awesome! They’re so detailed and so helpful.” or 2.) “Rich, now you got me overwhelmed. I didn’t know there were so much I could eat. Give me like a cheat sheet to get started.” Don’t worry, I got you.

Looking for some recipes? Check out my list of keto/low carb recipes.

In order for this to really work, I’m going to only list the items you can find at a national grocery store. There are a million products out there but the only way to simplify it is to do just that.

In addition, I’ve sorted all the categories by the fat from most to least. The only exceptions are the veggies and fruits since they naturally contain zero fat and protein (Avocado is another exception since it has 7g of fat and 1g of protein) so I’ve only included the net carbs.

So without going into further details. You can download my Keto Grocery List PDF below: 👇🏻👇🏻👇🏻

Keto Grocery List v1.2 – ListDownload

Want to know which retailer is the most keto friendly? Don’t fret. That will be my next article. If you subscribe to my blog, you’ll be updated and never have to miss an article. And if you got something out of my blog, please follow me on my Instagram, Facebook, and/or Youtube! This helps me decide where I should focus my efforts on.

Filed Under: Low Carb Keto Guides Tagged With: grocery list, keto friendly, keto snacks, shopping list, starter kit

The Most Complete Guide to Shirataki Noodles

May 28, 2019 by Rich

So you open a brand new package and immediately there’s a fishy odor. You’re probably wondering why didn’t I purchase the right one? How do I even cook shirataki noodles? What have I gotten myself into? Well, you’re not alone and you’ve come to the right place. I’m going to make you love this keto staple and show you all the different combinations you can cook with.

Last updated: May 22, 2020

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Table of Contents
 [hide]
  1. The Best Shirataki Noodles
    1. Liviva (f/k/a Zeroodles)
    2. Newdles
    3. Miracle Noodle
    4. Well Lean
    5. Skinny Pasta
    6. NutriNoodle
    7. Nasoya Pasta Zero
    8. No Oodle
    9. House Foods Traditional
    10. House Foods Tofu
  2. Where do I find them once inside the market?
  3. What does Shirataki Noodles Taste like?
  4. What are Shirataki noodles?
  5. Why the fishy smell?
  6. Why are they different colored?
  7. How many Carbs are in Shirataki Noodles?
  8. How many ways can you cook Shirataki Noodles?
  9. How to Cook Shirataki Noodles
  10. Shirataki Noodles Recipes

The Best Shirataki Noodles

Shirataki Noodles laid out on ligh blue surface

When I first started keto I really had no idea where to buy and which ones to purchase. There’s not much information on these noodles and so I figured to compile a list of shirataki noodles to review for myself. Upon developing my shirataki recipes, I was able to discover not all were created equal. There are little quirks here and there. The more I ate, the more different they were. Below are some of the criteria I found to matter between each brand.

Taste – Texture – Shape – Smell – Look
Trust – Third party verified with their Certifications/Seals.
Price – How does it compare price wise? 
Convenience – Any refrigeration? Is there extra prep work?
Net Carbs – The less net carbs, the better the score.
Odor –
The less the odor, the better score.

Liviva (f/k/a Zeroodles)

Zeroodle package
Zeroodle package opened with two pouches
Double inner pouches

Liviva Spaghetti

Reviewed by Rich Chow

Taste
Certificates
Price
Convenience
Net Carbs
Odor

Best Rated #1

I was pleasantly surprised by Liviva which was rebranded from Zeroodles. As someone who’s into working out, this one has 2 grams of protein with an impressive 0 net carbs. There was a subtle odor present but I can’t say it was fishy nor was it unpleasant. I also like they have all their certificates which gives me a level of trust putting me at ease. In addition, I have no complaints about the texture and color. These are the closest thing to pasta without being pasta. Factoring in their certificates, organic status, protein count, and their fair price it’s really difficult to beat Liviva.

4.5
zeroodle noodles on plate
Opaque and off white

Pros

  • Organic, zero net carbs!
  • 2 grams of protein.
  • Comes in two pouches.
  • Certificates in all major categories.
  • Easy preparation.
  • No Boiling or refrigeration required.

Cons

  • Limited availability.
  • Just two shapes: Spaghetti and Rice.

Other Variants: Rice.
Texture most similar to: Ramen or Rounder Pho Noodles.
Where to Buy: Amazon


Newdles

Newdles natural konjac spaghetti package
Double pouches

Newdles Natural Konjac Spaghetti

Reviewed by Rich Chow

Taste
Certificates
Price
Ease
Net Carbs
Odor

My Value Pick

I have to say these are one of my personal favorites. The score would be much higher if Newdles could get certificates but really besides that, I only have good things to share. My favorite is the shape and texture of the noodles. They are chewy (not rubbery) with a good opaque color to it. These are the closest thing to spaghetti as the noodles are thicker than other brands. I also want to point out that the smell is very subtle. One I wouldn’t call a fishy one, but an earthy aroma that goes away once it’s cooked. Newdles is my value pick and if you’re looking for a spaghetti substitute, this is the one to get.

4
Newdles Natural Konjac Spaghetti on plate
Thick and opaque off-white white

Pros

  • Very subtle earthy smell.
  • Opaque Off-White color.
  • Packaged with two pouches.
  • Lots of flavors offered: seafood, pickled cabbage, tomato, spice, chicken.
  • Second cheapest compared to other brands.
  • Options for a traditional shirataki and one with oats and soy.
  • Zero Net Carbs and just 10 calories
  • Fettuccine and rice shapes available
  • Ready to eat. No boiling required.
  • Easy storage. No refrigeration.

Cons

  • No third party certificates.
  • Lacking in other shapes such as fettuccine or rice.
  • Not available at brick and mortars, online only.

Other Variants: Flavored Noodles such as Seafood, Pickled Cabbage, Tomato, Spicy, and Chicken
Texture most similar to: Spaghetti.
Where to Buy: Amazon

Newdle product packages
I want to thank Newdles for sending me these for my review!

Miracle Noodle

An image of Miracle Noodle Angel Hair package
Packaging doesn’t have a window to see noodles
Miracle Noodle Angel Hair opened with inner pouch
I like that there’s a protective pouch inside

Miracle Noodle Angel Hair

Reviewed by Rich Chow

Taste
Certificates
Price
Convenience
Net Carbs
Odor

…. OK.

I believe these are the most widely available and accessible. They’re so popular, the miracle name itself has become the generic name for shirataki noodles. The picture above is their new packaging design which I like a little better than the previous one. I like that they have third party certifications (Gluten Free, non-GMO, Vegan, Kosher, Halal) which gives me assurance. As for their noodles, there is a fishy odor upon opening which eventually goes away once dried in a frying pan. The texture is not as rubbery as Skinny Pasta. I’d get these if odor is not a problem and you need noodles last minute, otherwise there are better options online.

3.5
Miracle Noodles Angel Hair on a plate
Translucent.

Pros

  • Widely available.
  • No Refrigeration Required.
  • Trustworthy.
  • Zero net Carbs.
  • No boiling required.

Cons

  • Odor
  • Noodles are on the thinner side.  
  • Noodles shrink after heating.
  • Not out of the bag ready to eat. Instruction asks to dry on frying pan.

Other Variants: Fettuccine, Rice, Ziti, Organic options. Ready to eat flavors: Pho, Thai Tom Yum, Pad Thai, Curry.
Texture most similar to: Vermicelli
Where to buy: Walmart, Sprouts, Whole Foods Market, Amazon.


Well Lean

Well Lean Noodles package
Well Lean Noodles opened package with inner pouch
I like there’s an inner pouch

Well Lean Spaghetti

Reviewed by Rich Chow

Taste
Certificates
Price
Ease
Net Carbs
Odor

Organic Goodness

These noodles are great. I also want to point out they’re organic which many brands do not offer. There were no fishy smells present, but there was an earthy aroma which isn’t unpleasant by any means. The texture and color is pretty good as it has more of a rice noodle consistency most noodle lovers can expect. I can definitely use these for either pasta or for any Asian dish. As for the superficial things, it could use some more third party certificates and a little pricier than other brands.

3.5
Well Lean noodles on plate
Very angel hair-like.

Pros

  • Organic.
  • Zero Net Carbs and just 5 calories
  • Fettuccine and rice shapes available
  • Ready to eat. No boiling required.
  • Easy storage. No refrigeration.

Cons

  • Could use more third party diet certificates
  • Pricey especially when compared to Liviva which is also organic

Other Variants: Fettucine, Rice.
Texture most similar to: Spaghetti or thicker and rounder rice noodles.
Where to Buy: Amazon

Well Lean noodles and fettuccine packages
I want to thank Well Lean for sending me these for my review!

Skinny Pasta

Skinny Pasta image of Spaghetti shape and Noodles Shape packages
Easy to read packaging. Nice colors.
Skinny pasta image of packages opened
Points for the protective pouch inside.

Skinny Pasta Noodles Shape

Reviewed by Rich Chow

Taste
Certificate
Price
Convenience
Net Carbs
Odor

Completely Odor Free & Lots of shapes

I found these at my local Walmart Neighborhood Store and Sprouts. They are fairly available at most markets. I like that they’ve included both a spaghetti and noodles shape. The difference lies in the thickness of each product where spaghetti is a little thicker than the noodle version. With that said, I was very surprised to find these noodles did not smell by any means. Out of all the brands, these are 100% odor free. If odor is a deal breaker for you then, this is the one to purchase. However, the rubbery texture can be difficult to get pass.

3.3
Skinny pasta images of shirataki noodles on the plate
(Left) Spaghetti vs (Right) Noodles
Both Translucent.

Pros

  • No fishy smell.
  • No Refrigeration Required.
  • Zero Net Carbs!
  • No boiling required.
  • Weight Watchers Endorsed.
  • Widest Variety of shapes
  • Can be found in major big box stores

Cons

  • Pricey
  • Too Translucent
  • Rubbery texture

Other Variants: Fettuccine, Spaghetti, Rice, Cous Cous, Lasagna.
Texture most similar to: Vermicelli
Where to buy: Walmart, Sprouts, Amazon. 


NutriNoodle

Nutri Noodle spaghetti package
Nutri Noodle opened package with inner pouch
Inner pouch

Nutri Noodle Spaghetti w/ Oat & Soybean Fiber

Reviewed by Rich Chow

Taste
Certificates
Price
Ease
Net Carbs
Odor

Cutest Package ever

Much like House Foods, NutriNoodle gives you the choice to purchase one with and without soybean which is huge if you’re allergic to soy. And believe it or not, there’s some difference between the two as the soy and oats fiber influences the texture, color, and smell of the noodles. For my review, I went with the soy and oats version which reminded me so much of Singapore Noodles due to its yellow color and thinness. I actually made Pad Thai using these noodles and they turned out great. I think these are perfect for general stir frying and for ramen.

3.2
Nutri Noodle Spaghetti on plate
Very Egg Noodles and angel hair like

Pros

  • Options for a traditional shirataki and one with oats and soy.
  • Zero Net Carbs and just 10 calories
  • Fettuccine and rice shapes available
  • Ready to eat. No boiling required.
  • Easy storage. No refrigeration.

Cons

  • No third party certificates.
  • Pricey.

Other Variants: Fettuccine, Rice, Fiber Oat Options.
Texture most similar to: Singapore Noodles or thin egg noodles.
Where to Buy: Amazon

Nutri Noodle packages of fettuccine, shirataki rice, and spaghetti
I want to thank Nutri Noodle for sending me these for my review!

Nasoya Pasta Zero

Nasoya Pasta Zero Spaghetti package

Nasoya Pasta Zero Spaghetti

Reviewed by Rich Chow

Taste
Certificates
Price
Convenience
Net Carbs
Odor

Great texture

Right off the bat when you look at the noodles you can see these are different from the other brands. They’re not translucent, and lighter in color than the House Brand Tofu Shirataki Noodles. They are more similar to the rice noodles in pho, I’d even say they’re a little thicker. I also want to point out these noodles have chickpea flour and potato starch ingredients which most likely is the reason for the higher carbs. I’d get these if I needed it last minute, but the 3 grams of net carbs can be a deal breaker for some.

3.2
Nasoya Pasta Zero on plate
Pretty close to the real noodles

Pros

  • Subtle “chemical” odor present, not “fishy” though.
  • Pretty close to angel hair.
  • Not rubbery.
  • Ready out of the bag. Very little prep work needed.
  • Fairly priced.
  • Good Availability both online and grocery chains

Cons

  • Requires refrigeration.
  • Need more certifications.
  • 3 grams of net carbs.
  • Lack of variety. Just Spaghetti and Fettuccine.
  • Could use an inner pouch for durability

Other Variants: Fettuccine.
Texture most similar to: Angel hair, Ramen noodles.
Where to buy: Safeway, Walmart, Amazon.


No Oodle

No Oodle Package

No Oodle Angel Hair

Reviewed by Rich Chow

Taste
Certificates
Price
Convenience
Net Carbs
Odor

Taste like Miracle Noodle

The odor and taste is very similar to Miracle Noodles. They’ve got to be siblings and the differences between the two are found in their pricing and certificates as No Oodle is the higher one with no certificates. I can only think of one reason for the higher price and out of all the brands they’re the only ones boasting a made in USA label. Also note that these may require cutting in half as the noodles are very long making it difficult to split a meal.

3
No Oodle Angel Hair on plate
Translucent

Pros

  • Zero everything! No calories, fat, net carbs.
  • Easy preparation. Literally just remove
  • No refrigeration required.
  • Made in the USA.
  • Offers a family size package of 32 oz.
  • Also comes in Angel hair and Fettuccine

Cons

  • Initial fishy smell. Similar to Miracle Noodles.
  • Packaging. Would like to see an inner pouch for extra durability.
  • No third party dietary certifications.

Other Variants: Fettuccine, and 32 oz size.
Texture most similar to: Vermicelli
Where to Buy: Amazon


House Foods Traditional

House Foods Traditional Shirataki Noodles package

House Foods Traditional Shirataki

Reviewed by Rich Chow

Taste
Certificates
Price
Convenience
Net Carbs
Odor

Inexpensive.

I was happy to find out that House Foods was making a pure version of their tofu shirataki noodles which contains no tofu. I was even more surprised they had them at my local supermarket. They do pretty good absorbing the stir fry sauce I was making and it went very well. The biggest downside are their net carbs at 6 grams as other similar shirataki noodles contain none.

2.8
House Foods Traditional Shirataki Noodles on plate
Like a thicker vermicelli

Pros

  • Lowest in Price.
  • Certifications in Non GMO, Gluten Free, and Kosher.
  • Zero Calories.
  • Just 3 Ingredients.

Cons

  • Fish Odor.
  • Requires refrigeration.
  • Limited Availability, not available at Amazon.
  • High Net Carbs at 5 grams.
  • Boiling Required.
  • Could use an inner pouch for durability

Other Variants: None.
Texture most similar to: Vermicelli
Where to buy: Sprouts, online.


House Foods Tofu

House Foods tofu shirataki spaghetti package

House Foods Tofu Shirataki Spaghetti

Reviewed by Rich Chow

Taste
Certificates
Price
Convenience
Net Carbs
Odor

Odor is strong, but silky texture

These House Brand noodles are unique because of its tofu ingredient which adds to the texture which makes it closer to ramen especially with its color. They are the least like rubber. As for the odor, this one has one of the strongest which does go away after cooking them. One thing to watch out for are their net carbs. At 6 grams, they have the highest which could be a major deal breaker for the hardcore keto-er.

2.7
House Foods Tofu Shirataki Noodles on plate

Pros

  • Initial fishy odor present.
  • Certifications in Non GMO, Gluten Free, and Kosher.
  • Texture.
  • Closest one to real noodles.
  • Non GMO, GF, and Kosher certified.

Cons

  • Requires refrigeration.
  • 6 grams of Net Carbs.
  • Boiling required. 
  • Could use an inner pouch for durability

Other Variants: Fettucine, Macaroni, and Angel Hair.
Texture most similar to: Angel hair, Ramen noodles.
Where to buy: Safeway, Sprouts, Amazon, Wegman.


Where do I find them once inside the market?

There are three places these noodles are usually found:

  1. Pasta Aisle
  2. Asian/Ethnic Aisle
  3. Tofu Section in Produce

And if in doubt, ask a store representative. 

What does Shirataki Noodles Taste like?

First of all, there are a few things you can expect from shirataki noodles. These will never truly taste like real pasta or noodles. You can always get close to it but they will never taste the same. Generally, shirataki noodles have a firm, stretchy, and chewy texture. The color tends to be translucent unless the manufacturer includes other ingredients. They do not have any flavors but at times you can expect a natural “earthy” or a “fishy” smell to it depending on the manufacturer but many times if you prepare it like this, then the smell goes away making it a non-factor. Whatever you do, do not expect them to be a 1 to 1 replacement of pasta but rather an imitation like many meats out there.

What are Shirataki noodles?

[Shirataki Noodles] are thin, translucent, gelatinous traditional Japanese noodles made from the konjac yam (devil’s tongue yam or elephant yam). The word “shirataki” means white waterfall, referring to the appearance of these noodles. Largely composed of water and glucomannan, a water-soluble dietary fiber, they are very low in digestible carbohydrates and calories, and have little flavor of their own.”

Due to their low carbs (sometimes at zero net carbs) shirataki noodles have become quite popular within the keto, atkins, and low carb diet community.

Why the fishy smell?

For certain manufacturers, as soon as you open the package you will most likely be turned off by the smell. No, don’t toss them out. Your noodles have not expired, they’re actually supposed to smell that way. Believe it or not but the ingredient shirataki noodles are made from, Konjac Yam, actually smells like that naturally. As a matter of fact, konjac plants has been used for making vegan seafood due to that exact reason. But don’t fret, konjac root is also used for making children snacks like fruit jelly so the smell does not need to linger and if you follow my recipe, it should be gone. Boiling them and stir frying it will reduce the smell and once you add spices and sauces, the noodles will absorb it thus abandoning that pungy odor.

Why are they different colored?

These noodles usually come in two major colors. One that is white which is the one you’ll see in most grocery stores and the other has a dark gray color. Shirakiku’s (one of Japan’s largest food manufacturers categorizes it as black, so I’ll be going with that). This one isn’t seen in many Western grocery stores and I think it’s solely because of its color which is not exactly marketable. The only difference is one has seaweed powder added to it and the other does not. The seaweed powder is what gives the black variety its dark gray color. Either way, you will lose weight substituting these noodles in.

How many Carbs are in Shirataki Noodles?

The short and sweet answer is almost close to none but it varies between manufacturers. For the major manufacturers such as Miracle Noodle and Skinny Pasta they’re all zero grams of net carbs and gluten free. As a general rule of thumb, you should always be careful to check the nutrition information found on the back of the package.

How many ways can you cook Shirataki Noodles?

The beauty of these noodles is their versatility. They’re tough, flexible, chewy, and can be used in a variety of ways. You can dry fry, stir fry, make soup out of them and even pizza crust. Yes you heard that right. The possibilities are endless and the only limit is your creativity. If you have a recipe you’d like me to make, feel free to contact me.

How to Cook Shirataki Noodles

Shirataki noodles - black
Print Recipe
3 from 2 votes

How to cook Shirataki Noodles

Look no further. This is how to cook Shirataki Noodles. No more guessing yourself and finally you can remove that smell!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Cuisine: diet, keto
Keyword: low carb noodles, shirataki noodles
Servings: 7 people
Calories: 5kcal
Author: Rich

Ingredients

  • 14 oz Shirataki Noodles

Instructions

  • Open the package and drain liquids out onto strainer.
  • Run cold water over shirataki noodles, rinsing the noodles for about 30 seconds.
  • Then move them to a bowl. Fill up with cold water and let it sit for 2-3 minutes. Then drain out the cold water.
    Optional: Add about a teaspoon of Apple Cider Vinegar, Lemon/Lime juice to bowl to neutralize the smell.
  • Boil water (about 3 pints). Add a pinch of salt. When it comes to a rolling boil, throw shirataki noodles in and let it boil for about 2-3 minutes. Afterwards, strain the noodles.
    strain shirataki
  • Transfer noodles to frying pan. Switch heat on to Medium Low. You will begin hearing crackling sounds or squeaking noise which means the noodles are continuing to cook. Stir for about 2-3 minutes and transfer noodles to a plate.
  • Your noodles are now cooked. Now you can add in the spices and sauces according to your favorite noodle recipes!

Video

Nutrition

Calories: 5kcal

Shirataki Noodles Recipes

In case you haven’t realized, I am an Asian American. That means, noodles are a major part of my diet along with rice and many other Asian staples. When I first found out that having a low carb keto diet meant sacrificing noodles I was at a lost for words. Luckily, upon further research I discovered Shirataki Noodles which have been a major life saver. Here are some of my favorite Shirataki Noodles Recipes.

  • Pad Thai
  • Keto Pho
  • Keto Ramen
  • Sardine Pasta
  • Low Carb Keto Shirataki Pizza
  • Spaghetti Carbonara

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Some of the links above are affiliate links, which means that if you choose to make a purchase, I will earn a commission. As an Amazon Associate I earn from qualifying purchases. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Filed Under: Low Carb Keto Guides Tagged With: Keto, konjac, low carb, miracle noodles, Nasoya, Noodles, shirataki, skinny pasta, spaghetti, Sprouts, walmart, Whole Foods Market, wholes food

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My name is Rich. I'm a restaurant consultant, content creator, and recipe developer. I'm here to help you balance the two worlds of eating out and eating in. I've worked in the food industry for over 10 years and along the way I've learned a thing or two about restaurants and developing my own recipes. Read More…

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