Are Rice Noodles Allowed on Keto Diet? No, and Here Are Your Low-Carb Alternatives

November 24, 2025 •

4 min read

A single cup of cooked rice noodles can contain over 40 grams of net carbohydrates, far exceeding the daily carb limit for most people on a ketogenic diet. So, are rice noodles allowed on keto diet? The short and definitive answer is no, but this doesn't mean you have to give up on flavorful noodle dishes entirely.

Quick Summary

This guide explains why traditional rice noodles are not suitable for the keto diet due to their high carbohydrate content. It outlines their nutritional drawbacks and provides a comprehensive list of delicious and satisfying low-carb substitutes, such as shirataki noodles, zucchini noodles, and spaghetti squash, to help you maintain ketosis.

Key Points

Carb Overload: Traditional rice noodles contain over 40 grams of net carbs per cup, which is far too high for a standard keto diet that typically limits daily intake to 20-50 grams.
Not Keto-Friendly: As a grain-based product, rice noodles are incompatible with the fundamental rules of a ketogenic lifestyle, which focuses on very low carbohydrate intake.
Excellent Alternatives Exist: Satisfying your noodle cravings on keto is possible with alternatives like zero-carb shirataki noodles, spiralized zucchini, and spaghetti squash.
Shirataki Noodles Are King: These noodles, made from the konjac plant, offer a virtually zero-carb and zero-calorie base for soups and stir-fries when prepared correctly.
Versatility is Key: Depending on your dish, you can choose from different low-carb options, including fresh veggie noodles (zoodles) or baked squash strands, to perfectly match the texture and flavor profile.
Mindful Cooking: To avoid added carbs, be cautious with sauces and seasonings when preparing keto-friendly noodle dishes. Many traditional Asian sauces contain hidden sugars or starches.

The Ketogenic Diet and Carbohydrate Limits

To understand why rice noodles are off the menu for keto, it's essential to grasp the core principle of the ketogenic diet. The goal is to induce a state of ketosis, where the body shifts from burning glucose (from carbohydrates) to burning fat for energy. To achieve this, most ketogenic plans recommend limiting daily net carbohydrate intake to a very low amount, typically between 20 and 50 grams.

Traditional rice noodles, like other grains and starches, are primarily composed of carbohydrates. This high-carb profile makes them incompatible with the strict limitations of a keto diet. Eating even a small portion can easily use up a significant portion of a person's daily carb allowance, making it difficult to stay in ketosis.

Nutritional Profile of Rice Noodles

A closer look at the nutritional content of standard rice noodles reveals why they are not a good fit. A typical cup of cooked rice noodles contains roughly 40-45 grams of total carbohydrates. Even after subtracting the minimal fiber content, the net carbs remain high, a level that would knock most people out of ketosis. Furthermore, rice noodles offer very little in the way of beneficial nutrients like fiber or protein when compared to other alternatives.

Keto-Friendly Alternatives for Noodle Lovers

Thankfully, the high-carb nature of rice noodles does not mean you have to miss out on your favorite Asian-inspired dishes. There are numerous low-carb and keto-friendly alternatives that can mimic the texture and absorb the flavors of sauces beautifully.

Shirataki Noodles (Miracle Noodles): Made from the konjac yam, these are a near-perfect zero-carb option. They are mostly water and fiber, meaning they have virtually no calories or net carbs. Their slight rubbery or gelatinous texture can be off-putting to some, but proper preparation—rinsing them thoroughly and dry-frying—can greatly improve the taste and mouthfeel. They come in various shapes, including spaghetti and fettuccine, and are excellent for stir-fries and soups.
Zucchini Noodles (Zoodles): Creating these is as simple as using a spiralizer or vegetable peeler. Zoodles are a fantastic, fresh, and low-carb option that provides a boost of vitamins. Because of their high water content, it's important to pat them dry before cooking to avoid a watery dish. They are mild in flavor and work well with both Asian and Italian sauces.
Spaghetti Squash: This vegetable naturally forms noodle-like strands when cooked. It has a slightly sweet flavor and a tender texture. It's a great option for baked dishes and provides a good amount of vitamins and fiber, though it has a slightly higher carb count than shirataki noodles.
Kelp Noodles: These translucent noodles are made from seaweed and are naturally gluten-free and very low in carbohydrates. They are crunchy when raw but can be softened for a more noodle-like texture by marinating or boiling. Kelp noodles have a mild taste and are excellent for cold salads or as a base for stir-fries.
Homemade Keto Noodles: For a fresh, made-from-scratch option, you can create your own noodles using ingredients like almond flour, cheese, and eggs. This allows for full control over ingredients and texture, but it does require more time and effort.

Comparison of Keto Noodle Alternatives


Feature	Shirataki Noodles	Zucchini Noodles	Spaghetti Squash	Kelp Noodles
Net Carbs	0–1g per serving	~3g per cup	~10g per cup	Very low, often <1g
Calories	Very low	Very low	Low	Very low
Texture	Gelatinous/slightly rubbery	Tender, but can be watery	Tender strands	Crunchy or softened
Flavor	Neutral, takes on sauce flavor	Mild, fresh taste	Mildly sweet	Neutral, with slight ocean flavor
Versatility	Excellent for most dishes	High, especially for stir-fries	Good for baked dishes	Best for cold salads, some stir-fries
Preparation	Rinse and dry-fry	Spiralize and pat dry	Roast and shred	Rinse and marinate/boil

How to Choose the Best Alternative for You

When selecting a rice noodle alternative, consider the recipe you are making and your personal preference for texture and flavor. For zero-carb strictness, shirataki noodles are the top choice. For a fresh, garden-vegetable taste, zoodles or spaghetti squash are excellent. Kelp noodles offer a unique texture and are perfect for refreshing salads.

Conclusion: Embrace the Alternatives for a Keto-Friendly Noodle Fix

While traditional rice noodles are a no-go on a ketogenic diet due to their high carbohydrate load, this doesn't mean you have to swear off noodle dishes forever. By exploring the delicious and versatile low-carb alternatives available, you can continue to enjoy your favorite meals while staying in ketosis. Whether you opt for the zero-net-carb miracle of shirataki noodles or the fresh simplicity of zoodles, you can satisfy your cravings without derailing your diet. The key is to be mindful of macros, read ingredient labels carefully, and get creative with your keto-friendly culinary creations.

Helpful Resources

Ruled.me - Keto Diet: A Comprehensive Beginner's Guide: For a broader understanding of keto principles, macro tracking, and lifestyle adaptation.

Frequently Asked Questions

It is not recommended to eat any amount of traditional rice noodles on a standard keto diet. Even a small serving contains a high number of carbohydrates that can easily exceed your daily limit and kick you out of ketosis.

The best zero-carb alternative is shirataki noodles, also known as Miracle Noodles or konjac noodles. They are made almost entirely of water and glucomannan fiber, resulting in virtually no calories or net carbs.

To make zoodles taste good, you should remove excess moisture by patting them dry with a paper towel before cooking. You can also lightly saute them in oil or add them directly to a sauce near the end of cooking, allowing them to absorb the flavors without becoming soggy.

Yes, several store-bought brands offer keto-friendly substitutes. Options include shirataki noodles, kelp noodles, and palmini pasta (made from hearts of palm). Always check the nutrition label for net carb counts before purchasing.

Traditional noodles and pasta, whether made from wheat or rice, are grain-based and therefore high in carbohydrates. The goal of a keto diet is to severely limit carb intake to induce ketosis, making these staples unsuitable.

Yes, there are now keto-friendly instant ramen options available. Some brands, like immi, offer instant ramen with low carbs and high protein, using alternative ingredients to replicate the traditional noodle experience.

Fortunately, many keto-friendly noodles are also naturally gluten-free. Shirataki noodles, kelp noodles, zucchini noodles, and spaghetti squash are all excellent, gluten-free choices.