What grain is lowest in carbohydrates? A Guide to Low-Carb Grains and Alternatives

November 11, 2025 •

5 min read

Not all grains are created equal when it comes to carbohydrate content; in fact, several whole grains and pseudo-grains offer a nutrient-dense, lower-carb option for those managing their intake. For anyone watching their macros, understanding what grain is lowest in carbohydrates can be a game-changer for meal planning. The key is to look at net carbs, which is the total carbohydrate count minus the fiber content.

Quick Summary

This article provides a detailed comparison of different grains and pseudo-grains to identify those with the lowest carbohydrate count. It breaks down the nutritional content, highlights the benefits of each, and discusses how to incorporate them into a healthy diet. The piece also explores excellent low-carb, non-grain alternatives.

Key Points

Popcorn is a Whole Grain: Air-popped popcorn is surprisingly one of the lowest-carb grains, with around 6 grams of net carbs per popped cup.
Focus on Net Carbs: For low-carb diets, prioritize net carbs (total carbs minus fiber) to understand a food's impact on blood sugar.
Pseudo-grains Offer Benefits: Seeds like quinoa and buckwheat are cooked like grains and are excellent low-carb, high-protein options.
High-Fiber Grains are Best: Grains like oats and bulgur are rich in fiber, which helps with satiety and slows sugar absorption.
Grain-Free Options are Ultra-Low-Carb: For very restrictive diets, alternatives like cauliflower rice, zucchini noodles, and shirataki rice provide grain-like textures with minimal to zero carbs.
Choose Whole Over Refined: Always opt for whole grains over refined grains, which are stripped of their beneficial fiber and nutrients.

Understanding Carbs: Total vs. Net

Before diving into the lowest-carb grains, it's crucial to understand the difference between total and net carbohydrates. Total carbs represent all the carbohydrates in a food, while net carbs are the total carbohydrates minus the dietary fiber. Since fiber is a type of carbohydrate that the body cannot digest, it does not raise blood sugar levels. Therefore, focusing on net carbs provides a more accurate picture of a food's impact on your diet, especially for those on a ketogenic or low-carb diet.

The Top Contenders for Lowest-Carb Grains

When searching for grains with the lowest carbohydrate content, it's often the ancient grains and pseudo-grains that come out on top. They typically offer a higher fiber and protein content, which is key to offsetting their total carb count.

Popcorn: The Surprising Winner

While most people consider it a snack food, popcorn is actually a whole grain and one of the lowest-carb options available. When prepared simply (air-popped), it offers a significant nutritional punch for a small number of net carbs.

Nutritional Value: A cup of air-popped popcorn contains a mere 3.9 grams of net carbs. It is also a good source of B vitamins and magnesium.
Preparation: For maximum health benefits, opt for air-popped popcorn over varieties made with unhealthy fats or added sugars.
Dietary Fit: A perfect low-calorie, high-fiber snack to satisfy cravings without derailing your low-carb efforts.

Bulgur: A Versatile Low-Carb Grain

Bulgur is a staple in Middle Eastern and Mediterranean cooking, made from cracked, parboiled wheat berries. It is a speedy-cooking grain with an impressive nutritional profile.

Nutritional Value: A cooked cup of bulgur contains around 26 grams of net carbs and more than 8 grams of fiber, which aids digestion and promotes a feeling of fullness.
Ease of Use: It cooks quickly, making it a convenient and nutritious replacement for rice or other grains.
Serving Ideas: Try it in tabbouleh salad, use it as a base for grain bowls, or add it to soups.

Oats: A High-Fiber Breakfast Staple

For those who love a warm bowl of porridge, steel-cut or rolled oats are a low-carb, high-fiber choice.

Nutritional Value: A cooked cup of oats has about 23 grams of net carbs. Oats are particularly rich in beta-glucan, a soluble fiber linked to lowering LDL (bad) cholesterol and improving heart health.
Important Note: Be sure to choose steel-cut or rolled oats over highly processed, instant varieties, which often contain more sugar and fewer nutrients.

Pseudo-Grains: Nutrient-Dense, Lower-Carb Choices

In addition to traditional grains, several pseudo-grains (seeds treated as grains in cooking) are excellent for a low-carb diet due to their exceptional nutritional content.

Quinoa: The Complete Protein

Quinoa is a seed that acts like a grain and is renowned for being one of the few plant-based complete protein sources, containing all nine essential amino acids.

Nutritional Value: A cooked cup of quinoa contains around 34 grams of net carbs and a healthy dose of fiber. It is also packed with antioxidants and minerals like manganese, magnesium, and folate.
Versatility: Quinoa can be used in salads, as a side dish, or as a breakfast bowl ingredient, making it a highly adaptable food.

Wild Rice: A Protein-Rich Alternative

Wild rice, the seed of an aquatic grass, is lower in carbohydrates and higher in protein than traditional brown or white rice.

Nutritional Value: A cooked cup has about 32 grams of net carbs and is a good source of antioxidants, zinc, and vitamin B6.
Flavor Profile: Its nutty, earthy flavor and chewy texture make it a great alternative for side dishes and salads.

Comparison of Low-Carb Grains and Pseudo-Grains

To help visualize the best choices, here's a comparison of some popular options based on one cooked cup.


Grain/Pseudo-Grain	Approximate Net Carbs	Primary Benefits
Popcorn (air-popped)	6 g	High in fiber, low calorie, contains B vitamins
Bulgur	26 g	High in fiber, rich in iron and magnesium, quick cooking
Oats	23 g	High in beta-glucan (heart-healthy fiber)
Wild Rice	32 g	Higher protein and fiber than standard rice, high in antioxidants
Quinoa	34 g	Complete protein source, rich in minerals like magnesium and folate

Grain-Free, Ultra-Low-Carb Alternatives

For those on very strict low-carb diets, such as keto, even the lowest-carb grains may contain too many carbohydrates. In these cases, non-grain substitutes are the ideal solution.

Cauliflower Rice

Made from chopped or grated cauliflower, this versatile substitute has a similar texture to rice but a fraction of the carbs.

Preparation: Can be purchased pre-riced or made at home in a food processor.
Serving Ideas: Works in stir-fries, rice bowls, or as a side dish to absorb flavorful sauces.

Zucchini Noodles (Zoodles)

Spiralized zucchini serves as an excellent pasta replacement with very few carbohydrates.

Health Benefits: A cup of zoodles contains only around 2 grams of net carbs.
Serving Ideas: Use them with your favorite pasta sauce, just be aware that they can release a lot of water and may need to be drained first.

Shirataki Rice

Made from the konjac plant, shirataki rice is a translucent, fiber-based product with virtually no digestible carbohydrates.

Benefit: It is calorie-free, carb-free, and readily absorbs the flavors of the dishes it's cooked in.

Making Your Selection

Choosing the right grain depends on your specific dietary goals. For those needing a substantial whole-grain source that is lower in carbs than white rice, quinoa, bulgur, and wild rice are excellent options. If you need the absolute lowest carbohydrate count for a ketogenic diet, air-popped popcorn or non-grain alternatives like cauliflower rice and shirataki rice are your best bet. Always remember to consider your overall daily carb allowance when incorporating these foods into your meals.

Conclusion

While a strict low-carb or keto diet may require limiting grains, a wide variety of whole grains and pseudo-grains can be enjoyed in moderation. The key is to focus on nutrient-dense, high-fiber options like bulgur, oats, and quinoa, or to choose grain-free alternatives like cauliflower rice for an even lower carb count. By understanding the net carb content and balancing portions, you can make informed choices to support your nutritional and weight-management goals.

For more information on the health benefits of choosing whole grains over refined ones, consult resources like Healthline's guide to low-carb grains.

Frequently Asked Questions

Air-popped popcorn is one of the lowest-carb whole grains, with approximately 6 grams of net carbs per cup. Non-grain alternatives like shirataki rice or noodles are even lower, containing virtually no digestible carbs.

Quinoa is a pseudo-grain with a relatively low net carb count of about 34 grams per cooked cup, making it a viable option for many low-carb diets. It is also a complete protein source, offering significant nutritional benefits.

On a strict ketogenic diet, most grains are too high in carbs to be consumed regularly, though small, measured portions of the very lowest-carb options might be possible. Many keto dieters prefer to use non-grain alternatives like cauliflower or shirataki rice to maintain ketosis.

Net carbs are calculated by subtracting the fiber content from the total carbohydrates. Since fiber is not digested and doesn't cause a blood sugar spike, net carbs provide a more accurate count for those managing carb intake.

Excellent low-carb alternatives to rice include cauliflower rice, broccoli rice, and shirataki rice. They offer a similar texture with a significantly lower carbohydrate load, perfect for low-carb and keto meals.

Fiber slows down digestion and the absorption of sugar, which prevents sharp blood sugar spikes. In a low-carb diet, high-fiber foods help keep you feeling full and satisfied longer, aiding in appetite control and weight management.

Yes, bulgur wheat is a nutritious, quick-cooking whole grain that is a good choice for a low-carb diet. It contains around 26 grams of net carbs per cooked cup and is high in fiber and minerals.