Defining the Lowest Calorie Rice Option
When searching for the lowest calorie option, the answer can be misleading. While wild rice is the lowest calorie true grain, a non-grain product called shirataki rice holds the title for the overall lowest calorie alternative. Understanding this distinction is key to making the best choice for your dietary needs. Real grains, like brown or wild rice, provide carbohydrates, protein, and fiber, while grain alternatives like shirataki offer volume with minimal caloric impact.
Shirataki Rice: The Non-Grain Winner
Shirataki rice, also known as konjac or miracle rice, is made from the konjac plant's root, an Asian vegetable. It is predominantly water and glucomannan fiber, which is a soluble dietary fiber. This composition gives it an exceptionally low-calorie count, with some products containing almost zero calories per serving, though a typical 100-gram serving provides about 10 kcal. Shirataki rice is an excellent option for those following a keto, very low-carb, or weight-loss diet, as it adds bulk to a meal without significantly increasing calorie intake. It has a neutral flavor and can be used in stir-fries, soups, and as a base for dishes where you want to cut carbs dramatically.
Wild Rice: The Lowest Calorie Grain
For those who prefer a nutrient-dense whole grain, wild rice is the clear winner for the lowest calories. It is technically the seed of an aquatic grass, not a true rice variety, but is used in similar culinary applications. A cooked cup of wild rice (around 165g) contains about 166 calories, significantly less than a cup of white or brown rice. Wild rice also boasts a high protein and fiber content, which contributes to increased satiety and better blood sugar control. It is rich in minerals such as manganese, phosphorus, magnesium, and zinc. Wild rice has a distinct, earthy flavor and a chewy texture, making it a flavorful and nutritious base for salads, stuffing, and side dishes.
Comparison of Popular Low-Calorie Rice Options
Making an informed decision requires looking beyond just calories. The table below compares the nutritional value of wild rice, black rice, brown rice, white rice, and shirataki rice based on a 100g cooked serving.
| Type of Rice | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Best For... |
|---|---|---|---|---|---|
| Shirataki Rice | 10 | <1 | <1 | 6 | Extreme low-carb/keto diets |
| Wild Rice | 101 | 4 | 21 | 1.8 | Whole grain with high protein and nutrients |
| Brown Rice | 112 | 2.3 | 24 | 1.8 | High-fiber, balanced whole grain option |
| Black Rice | 130 | 2.7 | 28 | 0.4 | Rich in antioxidants, slightly higher calories |
| White Rice | 130 | 2.7 | 28 | 0.4 | General purpose, lower in fiber |
Low-Carb Rice Alternatives and Cooking Methods
Beyond shirataki, other low-carb vegetables can be used as rice substitutes. Cauliflower rice is a popular alternative, made by grating or pulsing cauliflower florets. A cup of cooked cauliflower rice has only about 25-30 calories and is packed with vitamins. It can be sautéed or microwaved and easily mimics the texture of white rice, making it a great option for many dishes.
Another interesting method for reducing calories applies to regular rice grains like white or brown rice. Research from Sri Lanka found that adding a teaspoon of coconut oil during cooking and then refrigerating the rice for 12 hours can increase its resistant starch content. Resistant starch is not fully digested, which means fewer calories are absorbed by the body. Reheating the rice does not diminish this effect, allowing for a healthier version of a classic grain. For further reading on resistant starch, see this overview.
Conclusion: Making the Right Choice for Your Diet
Ultimately, the lowest calorie option depends on your specific goals. If your primary objective is to minimize caloric and carbohydrate intake, the non-grain shirataki rice is unmatched. For those seeking a nutritious, whole-grain option with the lowest calorie count, wild rice is the superior choice, offering a great balance of protein, fiber, and flavor. For individuals who prefer regular rice but want to reduce its calorie impact, the resistant starch cooking method is a viable and effective trick. By considering these different approaches, you can make a mindful and healthy decision that aligns with your dietary preferences and health goals.
How to make low-calorie rice (with the resistant starch method)
Here is a simple, step-by-step method to prepare lower-calorie rice:
- Wash and rinse your rice thoroughly to remove excess starch.
- Add your chosen rice to a pot with water and a teaspoon of coconut oil.
- Cook the rice as you normally would, using the appropriate ratio of water to rice.
- Once cooked, allow the rice to cool completely at room temperature.
- Transfer the cooled rice to a container and refrigerate for at least 12 hours.
- When ready to eat, reheat the rice on the stovetop or in the microwave.
By following these steps, you can increase the amount of resistant starch in the rice, which can lead to a lower absorbed calorie count and improved gut health.
How to prepare wild rice
- Rinse the wild rice in a fine-mesh sieve under cold water.
- In a saucepan, combine 1 cup of wild rice with 3 cups of water or broth and bring to a boil.
- Reduce heat, cover, and simmer for 40–60 minutes, until the grains have split open and are tender.
- Drain any excess liquid, fluff with a fork, and serve.
How to prepare shirataki rice
- Rinse the shirataki rice thoroughly in a colander under cold water for at least a minute to reduce its odor.
- Pat the rice dry with paper towels.
- Heat a dry, non-stick pan over medium-high heat and add the rice. Sauté for a few minutes until the rice squeaks and dries out.
- Add to your recipe, such as a stir-fry, and season as desired.
Can I make brown rice lower in calories?
Yes, similar to white rice, you can use the resistant starch method by cooking it with a teaspoon of coconut oil and refrigerating it for at least 12 hours before reheating. This can significantly lower the calorie impact.
Is shirataki rice suitable for everyone?
Shirataki rice is high in fiber and low in nutrients, so it is not a complete replacement for a balanced diet. Its texture can also be unusual to some, but it is generally safe for consumption.
What are the benefits of wild rice over regular rice?
Wild rice is higher in protein and fiber, making it more filling and beneficial for blood sugar control compared to white rice. It is also a good source of antioxidants and minerals.
Does reheating rice reduce its calorie content?
Reheating rice that has been refrigerated after cooking does not eliminate the resistant starch, meaning the calorie-reducing effect is maintained. In fact, some studies suggest reheating may even further increase resistant starch.
Is brown rice always healthier than white rice?
While brown rice retains more fiber and nutrients than white rice, their calorie and macronutrient counts are quite similar. The overall nutritional value of your meal depends on portion sizes and the accompanying foods.
Are there any downsides to eating wild rice?
Wild rice can have slightly higher levels of arsenic than white rice, though less than brown rice. Varying the types of grains you eat and rinsing rice before cooking can mitigate this risk.
What are some other low-calorie rice alternatives?
Cauliflower rice and broccoli rice are popular low-carb, low-calorie alternatives made from vegetables. They are easy to prepare and can be flavored in many ways to fit different meals.
How does the coconut oil and cooling method work to reduce calories?
During cooking with coconut oil and subsequent cooling, the rice's starches undergo a process called retrogradation, converting them into resistant starch. The body cannot digest resistant starch, so it passes through the system without contributing to the absorbed calorie count.
