The Surprising Lowest-Calorie Rice
When searching for the lowest-calorie option, the answer isn't a traditional grain but an alternative made from the konjac plant. Konjac rice, also known as Shirataki rice, is primarily made of water and a soluble dietary fiber called glucomannan. This composition is what gives it an incredibly low-calorie density, with some brands listing as little as 10-30 calories per 100g serving. It's a great option for low-carb diets.
What About Traditional Grains?
Traditional rice grains have higher calorie counts than konjac, but whole grains like wild, brown, and black rice offer more fiber and nutrients than white rice. This can help with weight management by promoting fullness and better blood sugar control.
Wild Rice Wild rice, a grass seed, is one of the lowest-calorie natural rice grains, with around 166 calories per cooked cup. It's higher in protein and fiber than many other varieties.
Brown Rice This whole grain contains the bran and germ, resulting in more fiber and nutrients than white rice. Cooked brown rice has approximately 112 calories per 100g, making it slightly lower in calories than white rice. Its fiber content helps with satiety.
Basmati Rice Cooked basmati rice has a similar calorie count to brown rice, about 121 calories per 100g. Brown basmati rice has a low glycemic index, providing a slower release of energy.
Black Rice (Forbidden Rice) Black rice has around 130 kcal per 100g cooked and is rich in antioxidants, fiber, and protein.
White Rice White rice is refined, with the bran and germ removed, leading to less fiber and nutrients than whole grains. A 100g serving of cooked white rice is about 130 calories. It has a higher glycemic index and may be less filling than whole grains. White rice is often fortified with B vitamins and iron.
Comparing Calorie and Nutritional Content
The table below compares the calorie and nutrient content per 100g (cooked) for various rice types and the konjac alternative, based on data from several sources.
| Type of Rice | Approx. Calories (per 100g cooked) | Fiber Content | Glycemic Index | Notes |
|---|---|---|---|---|
| Konjac/Shirataki | ~10-30 kcal | High (Glucomannan) | Very Low | A rice alternative, not a grain; virtually no carbs or calories. |
| Wild Rice | ~100 kcal | High | Low | Technically a grass seed; high in protein and nutrients. |
| Brown Rice | ~112-122 kcal | High | Medium | Whole grain; retains bran and germ; promotes satiety. |
| Basmati Rice | ~121 kcal | Moderate | Medium-Low | Aromatic long-grain; lower GI than regular white rice. |
| Black Rice | ~130 kcal | High | Low | Rich in antioxidants (anthocyanins) and fiber. |
| White Rice | ~130 kcal | Low | High | Refined grain; quick digestion; often enriched. |
A Different Way to Cook Rice to Reduce Calories
A cooking method using coconut oil and refrigeration can increase resistant starch content in rice, potentially reducing calorie absorption. Studies suggest this method could reduce caloric value by up to 60 percent. Resistant starch is not easily broken down by the body.
Conclusion
Konjac rice is the lowest-calorie option, but it's an alternative, not a traditional grain. For traditional grains, wild or brown rice are good low-calorie choices due to their fiber and protein. The best choice depends on your diet and preferences. Prioritizing whole grains and portion control is important. For a detailed nutritional breakdown of white versus brown rice, you can consult a comparison from Harvard Health.
Final Recommendations for a Healthy Rice Choice
- For maximum calorie savings: Choose konjac or shirataki rice.
- For a whole grain option: Wild rice offers a good balance of low calories, high protein, and fiber.
- For sustained energy: Brown rice is a reliable choice with more fiber and nutrients.
- For flavor variety: Explore black or red rice for their taste and antioxidants.
- For a lower GI white rice: Opt for basmati rice.
Portion Control and Balance are Key
Regardless of the rice type, managing portion size is crucial for weight management. Enjoying rice with lean protein and vegetables ensures a balanced meal and controlled calorie intake. Cooking methods like adding coconut oil and cooling can also help reduce calorie absorption.
