Can You Use Konjac Low Fat Pasta Noodles for Vietnamese Pho?

Apr 03, 2026

For food lovers and fitness enthusiasts, the smooth and rich Vietnamese pho is irresistible. However, rice noodles are high in carbohydrates, which often causes "calorie anxiety" when enjoying the delicious food.

So, the question arises: Can we use konjac low fat pasta noodles as a substitute for traditional Vietnamese Pho noodles?

The answer is yes, absolutely. Let's compare the differences between traditional rice noodles and konjac noodles first.

Traditional Rice Noodles vs. Konjac Noodles

Items	Traditional Rice Noodles (Bánh Phở)	Konjac Noodles (Low Fat Pasta Noodles)
Appearance	Flat, thin (thickness 1-2mm)	Mostly thin and round, but flat wide versions are also available. Like Konjac Lasagna and Shirataki Tagliatelle.
Ingredients & Composition	Authentic Vietnamese Pho noodles are made from rice. The process involves washing, grinding, steaming, and cutting rice batter into strips. They are essentially "starch" and a major source of carbohydrates.	The main ingredient is glucomannan, a water-soluble dietary fiber extracted from the konjac (elephant yam) tuber. It is indigestible, typically containing 97% water and 3% fiber, with almost no starch.
Texture	Good rice noodles are "chewy" and "smooth." Cooked noodles are semi-translucent white, slippery, with a pleasant rice-based elasticity, and they easily absorb broth.	The texture is characterized by crispiness and high elasticity (Q texture) . They lack the soft, glutinous feel of rice noodles and offer a more substantial, crunchy bite.

Why Choose Shirataki Low Fat Pasta Noodles?

A Healthy Pho Alternative

Low Carb Noodle Substitute

A bowl (approx. 200g) of traditional rice noodles contains about 300-400 calories, whereas the same weight of wet konjac noodles contains only 12-20 calories. However, the dietary fiber in konjac expands up to 50 times its volume in water, delivering powerful physical satiety and slowing gastric emptying.

Diabetic Friendly Pho

Traditional rice noodles are high in carbs, causing blood sugar spikes. In contrast, konjac noodles are sugar-free and contain glucomannan fiber, which slows sugar absorption and reduces post-meal glucose peaks by about 40%. They're a great alternative for those with diabetes or following low-carb or ketogenic diets.

Prebiotic Noodles

Although the dietary fiber (glucomannan) in konjac noodles cannot be digested by humans, it serves as a prebiotic – food for beneficial gut bacteria. Moderate consumption helps promote the growth of healthy gut flora, supporting intestinal health and promoting regular bowel movements.

how to make Low Carb pho?

Step 1: Prepare the Noodles: Drain the low fat pasta noodles (konjac noodles) and rinse under running water. Set aside.

Step 2: Prepare the Broth: Simmer fresh beef bones with spices (star anise, cinnamon, cardamom) or use a pho seasoning packet.

Step 3: Add the Noodles: Add rinsed konjac noodles to the hot broth and heat for 30 seconds to 1 minute.

Step 4: Prepare the Toppings: Top with thinly sliced rare beef, beef meatballs, lime juice, bean sprouts, Thai basil (or cilantro), and sliced chili peppers.

Conclusion

While konjac noodles cannot perfectly replicate the soft, broth-absorbing texture of traditional rice noodles, they offer an incredibly healthy solution. You can enjoy the authentic flavors of Vietnamese street food while significantly controlling your calorie and carbohydrate intake.

Are Konjac Healthy Low Calorie Pasta Available In Different Shapes?

Can I make porridge with konjac skinny rice?