Is jasmine rice ok for keto? The complete low-carb guide

October 5, 2025 •

4 min read

According to the USDA, one cup of cooked white jasmine rice contains approximately 39 grams of carbohydrates, which is more than the typical daily net carb limit for many on a ketogenic diet. For this reason, jasmine rice is not considered compatible with a standard keto eating plan.

Quick Summary

Jasmine rice is high in carbohydrates and not suitable for a ketogenic diet, which requires very low carb intake. There are many delicious, low-carb alternatives, including cauliflower rice and shirataki rice, that can replace it in meals. Understand the nutritional differences to maintain ketosis effectively.

Key Points

High in Carbs: Jasmine rice contains a high amount of carbohydrates (nearly 40g per cup), which is too high for a standard keto diet.
Disrupts Ketosis: The rapid breakdown of carbs from jasmine rice into glucose will raise blood sugar and inhibit fat-burning, stopping ketosis.
Consider Alternatives: Delicious and keto-friendly alternatives exist, such as cauliflower rice, shirataki rice, and mushroom rice.
Nutritional Value: Cauliflower rice, a popular alternative, offers significantly fewer calories and net carbs, plus more fiber and vitamins, compared to jasmine rice.
Focus on Fat and Fiber: Successful keto swaps replace high-carb grains with nutrient-dense, low-carb vegetables that are high in fiber, helping with digestion and satiety.
Avoid Refined Grains: As a refined grain, white jasmine rice offers minimal nutritional benefits compared to its high-carb load.

Why Jasmine Rice is Not Keto-Friendly

For those following a ketogenic diet, the primary goal is to drastically reduce carbohydrate intake to induce a metabolic state called ketosis, where the body burns fat for fuel instead of glucose. With its high carbohydrate count, jasmine rice directly contradicts this fundamental principle. A single cup of cooked jasmine rice can contain nearly 40 grams of carbs, which could exhaust a keto dieter's entire daily carb budget of 20 to 50 grams in one sitting. This high-carb load can spike blood sugar levels and kick the body out of ketosis, effectively stalling progress towards dietary goals.

The Refined Nature of White Jasmine Rice

Most jasmine rice consumed is the white, refined variety. During the refining process, the grain’s fibrous bran and germ are removed, along with many beneficial nutrients. This leaves behind a starchy endosperm that is quickly broken down into glucose by the body. Even brown jasmine rice, a whole-grain option, is still too high in carbohydrates for a strict keto diet, although its fiber content does slow digestion slightly. The rapid digestion of refined carbs from jasmine rice causes a significant insulin response, which prevents the body from utilizing stored fat for energy.

Excellent Keto-Friendly Alternatives to Jasmine Rice

Fortunately, giving up jasmine rice doesn't mean you have to sacrifice the texture and mouthfeel of a rice-based meal. Several low-carb alternatives can stand in perfectly for the popular grain.

Cauliflower Rice: This is arguably the most popular and versatile keto rice substitute. Made by grating or pulsing cauliflower florets in a food processor, it has a similar texture to cooked rice but with a fraction of the carbs and calories. It is an excellent source of vitamin C, vitamin K, and fiber, and works well in dishes like curries, stir-fries, and casseroles.
Shirataki Rice: Also known as konjac rice or 'miracle rice', this product is made from the konjac plant root and is almost entirely water and glucomannan fiber. It is virtually calorie-free and carb-free, making it an ideal choice for the strictest keto dieters. Shirataki rice is sold pre-packaged and requires a quick rinse before being added to a meal.
Broccoli Rice: Similar to cauliflower rice, riced broccoli is made by processing broccoli florets. It provides a good source of vitamin C and a slightly different flavor profile that pairs well with specific dishes.
Mushroom Rice: Finely chopped mushrooms, sautéed with butter or oil, can mimic the texture of rice while adding a rich, savory, and earthy flavor to your meal.
Cabbage Rice: Finely shredded cabbage can be cooked down to a rice-like consistency, offering a very low-carb and cost-effective alternative. It has a neutral flavor that works well with a variety of seasonings.

How to Prepare Common Keto Rice Substitutes

Cauliflower Rice: Cut a head of cauliflower into florets. Pulse in a food processor until it reaches a rice-like texture, being careful not to over-process. Sauté in a pan with a little oil or butter for 5-7 minutes, until tender. Season to taste.
Shirataki Rice: Open the package and drain the liquid. Rinse the rice thoroughly under cold water to remove any odor. Dry the rice in a hot, dry pan for 1-2 minutes to remove excess moisture and improve texture before adding to your recipe.
Mushroom Rice: Finely chop mushrooms in a food processor or by hand. Sauté in a skillet with your choice of fat until browned and tender.

Comparison Table: Jasmine Rice vs. Cauliflower Rice


Feature	Cooked Jasmine Rice (1 cup)	Cooked Cauliflower Rice (1 cup)
Calories	~181 kcal	~25 kcal
Total Carbohydrates	~39g	~5g
Net Carbohydrates	~38g	~3g
Fiber	~1g	~2g
Protein	~4g	~2g
Key Vitamins	Minimal (may be fortified)	Vitamin C, K, Folate
Keto Suitability	Not Recommended	Excellent

Conclusion

While jasmine rice is a beloved staple for its aromatic flavor and delicate texture, its high carbohydrate content makes it incompatible with a ketogenic diet. Consuming a single portion can easily exceed a day's worth of carbs, effectively disrupting ketosis. The good news is that there are many fantastic, low-carb alternatives, with cauliflower rice and shirataki rice being two of the most popular and versatile. By choosing these clever substitutes, you can continue to enjoy many of your favorite dishes while staying on track with your keto goals. Switching to these vegetable-based options can also increase your intake of essential vitamins and fiber, offering a healthier overall choice. For those accustomed to the flavor, proper seasoning can make the transition seamless and satisfying.

For more detailed information on maintaining a low-carb lifestyle, explore resources like the Atkins website for recipe ideas and ingredient swaps.

Frequently Asked Questions

You cannot eat jasmine rice on a keto diet because it is very high in carbohydrates. A single cup can contain nearly 40g of carbs, which is more than the typical daily limit for staying in ketosis.

Excellent substitutes for jasmine rice on a keto diet include cauliflower rice, shirataki (konjac) rice, broccoli rice, and finely chopped mushrooms. These alternatives are very low in carbohydrates and won't disrupt ketosis.

One cup of cooked white jasmine rice contains approximately 39 grams of total carbohydrates. This high amount makes it incompatible with a keto diet.

Yes, even a small serving of jasmine rice can significantly impact your carb intake and potentially knock you out of ketosis, especially if you are aiming for a strict daily carb limit of 20-50 grams.

No, brown jasmine rice is also too high in carbohydrates for a ketogenic diet. While it contains more fiber than the white version, its carb count is still far too high to be a suitable option.

While it's impossible to replicate the exact taste, you can improve cauliflower rice by sautéing it with a little butter or coconut oil and adding seasonings like garlic powder, onion powder, and a dash of salt to mimic a savory side dish.

For those on a strict ketogenic diet, all grains, including rice, are typically avoided. However, some very low-carb individuals might tolerate small amounts of wild rice or lentils, but this is a personal tolerance issue and not suitable for everyone.