Can You Eat Any Rice on a Keto Diet?

October 25, 2025 •

3 min read

A single cup of cooked white rice contains approximately 45 grams of carbohydrates, often exceeding the typical daily carb limit for a ketogenic diet. This fact makes most traditional rice varieties incompatible with strict keto principles. So, can you eat any rice on a keto diet?

Quick Summary

Most types of rice, including white and brown, are too high in carbs for a keto diet and will disrupt ketosis. Excellent low-carb rice alternatives, such as cauliflower rice and shirataki rice, offer flavorful substitutes to help maintain your macros.

Key Points

Traditional Rice Is High in Carbs: Most standard rice is too high in carbohydrates for keto and will prevent ketosis.
Cauliflower Rice Is a Popular Alternative: This substitute is low in carbs (~4g per cup) and versatile.
Shirataki Rice Is Carb-Free: Made from the konjac plant, shirataki rice contains virtually zero net carbs.
Preparation is Key for Texture: Cook vegetable-based alternatives by sautéing or roasting to remove excess moisture.
Manage Cravings with Fiber and Fat: Eating meals high in fiber and healthy fats helps maintain satiety and curb cravings for high-carb foods.
Rinse Shirataki Rice Well: Thoroughly rinse shirataki rice before cooking to remove its distinct odor.

The Carb Reality of Rice and Keto

The cornerstone of the ketogenic diet is a severe restriction of carbohydrate intake, forcing the body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose. Standard keto plans often limit net carb consumption to 20-50 grams per day. Unfortunately, this restriction immediately disqualifies most traditional rice varieties.

For example, a single cup of cooked white rice contains roughly 45 grams of carbohydrates, which is the entire daily allowance for many keto followers. Brown rice, often perceived as a healthier whole-grain option, is also too high in carbs, with a cup containing around 46 grams of net carbs. Even parboiled basmati rice, which has a slightly lower glycemic index, still contains enough carbs to disrupt ketosis if not portioned very carefully, making it a risky choice. In short, the high carbohydrate content of all standard rice makes it largely unsuitable for maintaining ketosis.

The Best Keto-Friendly Rice Alternatives

Fortunately, for those who love the texture and versatility of rice, several low-carb options can fill the void without compromising your diet. These substitutes come from vegetables or root-based products and are widely used in keto cooking.

Cauliflower Rice

Cauliflower rice is arguably the most popular keto rice alternative. It has a mild flavor and a texture that closely mimics traditional rice. With only about 4 grams of carbohydrates per cup and just 25 calories, it is an excellent choice. It can be prepared by pulsing fresh cauliflower florets in a food processor or purchased pre-riced, fresh or frozen. Cauliflower rice is perfect for making dishes like keto fried rice, curries, and as a side for roasted meats.

Shirataki Rice (Konjac Rice)

Known as "miracle rice," shirataki rice is derived from the root of the konjac plant. It's an exceptionally low-carb, low-calorie option, containing less than one gram of net carbs per serving. It has a slightly gelatinous texture and is packaged in water, which must be rinsed off to remove its distinctive odor. Heating the drained rice in a dry skillet helps improve its texture. This makes it a great substitute for stir-fries, soups, or any dish where the rice absorbs a flavorful sauce.

Broccoli Rice

Similar to cauliflower, broccoli can also be pulsed into rice-like grains. It offers a more robust, earthy flavor and a higher nutrient profile than its paler cousin. Broccoli rice contains around 4-5 grams of net carbs per cup and adds vibrant color and flavor to meals.

Riced Heart of Palm

Riced heart of palm is a lesser-known but equally effective alternative. It has a slight tang and holds its shape well, making it a great option for dishes like pilafs. You should drain and pat it dry before cooking to remove excess moisture.

Comparison of Rice Options


Feature	Traditional Rice	Cauliflower Rice	Shirataki Rice	Riced Heart of Palm
Net Carbs (per cup)	~45g	~4g	<1g	~9g
Calories (per cup)	~204 kcal	~25 kcal	~0 kcal	N/A
Best Uses	Sides, meals, pilafs	Fried rice, curries, sides	Stir-fries, soups, saucy dishes	Pilafs, stir-fries
Taste Profile	Neutral, starchy	Mild, versatile	Neutral	Mild, slightly tangy

Simple Methods for Preparing Keto Rice Alternatives

To prepare fresh cauliflower rice, pulse florets in a food processor until rice-like, then sauté for 5-8 minutes or roast for a drier finish. Shirataki rice should be drained, rinsed, and then sautéed in a dry pan to remove moisture and improve texture. Broccoli rice can be prepared like cauliflower rice and its flavor pairs well with bold seasonings.

Conclusion

Traditional rice is not suitable for a strict ketogenic diet due to its high carb content. However, numerous low-carb alternatives like cauliflower rice and shirataki rice allow you to enjoy similar textures and dishes while maintaining ketosis. Understanding these substitutes and how to prepare them properly can help keep your keto meals varied and satisfying.

Finding More Keto Recipe Inspiration

Explore keto recipe blogs for ideas using cauliflower rice or konjac rice. Learning to use these alternatives is key to long-term keto success.

Key Takeaways

High Carb Count: Traditional rice is too high in carbohydrates for keto.
Ketosis Is Compromised: Eating traditional rice can exceed daily carb limits and disrupt ketosis.
Excellent Substitutes Exist: Cauliflower rice, shirataki rice, and riced heart of palm are great alternatives.
Cauliflower Rice is Versatile: This substitute works well in many dishes.
Shirataki Rice is Carb-Free: It's a nearly zero-carb option.
Preparation Matters: Proper cooking improves texture and flavor.

Frequently Asked Questions

Traditional rice is very high in carbohydrates. A cup of white rice has about 45g of carbs, which often exceeds a person’s daily carb allowance on a ketogenic diet, disrupting ketosis.

Cauliflower rice is often considered the best all-around alternative. It has a mild flavor, is low in carbs, and its texture and versatility make it suitable for many dishes.

No, shirataki rice has virtually no calories or net carbs. It is made primarily of water and glucomannan fiber from the konjac root.

Cook cauliflower rice on medium-high heat in a dry pan or roast it to allow moisture to evaporate.

Besides cauliflower, broccoli, shredded cabbage, and riced heart of palm can serve as low-carb alternatives.

Basmati rice is still too high in carbs for a typical keto diet, even in moderation, and carries the risk of disrupting ketosis.

Yes, some individuals, like active athletes on a cyclical keto diet, may tolerate slightly higher carbs. However, for most, staying under 50g of net carbs is key.

After rinsing, briefly cooking shirataki rice in a dry pan helps remove excess water, firming up its texture.

Cauliflower rice has about 4g of carbs per cup, while white rice has around 45g, making cauliflower rice a much safer keto option.