What is the lowest calorie rice?

October 19, 2025 •

3 min read

Made from the root of the konjac plant, shirataki rice contains a fiber called glucomannan, which gives it a remarkably low-calorie count, making it the top contender for what is the lowest calorie rice. This guide explores this and other grain and grain-like alternatives to support your nutrition and weight management goals.

Quick Summary

This article examines various types of rice and low-calorie alternatives, comparing their nutritional profiles to help you make healthier dietary choices. It details the extremely low-calorie content of shirataki rice and explains why whole-grain options like wild rice and brown rice are more nutrient-dense. Practical cooking tips and meal ideas are included.

Key Points

Shirataki Rice is Lowest in Calories: Made from the indigestible glucomannan fiber of the konjac yam, shirataki rice has nearly zero calories and is ideal for low-calorie diets.
Riced Vegetables are Ultra-Low Calorie Alternatives: Options like cauliflower rice and broccoli rice are excellent, low-carb substitutes with a similar texture and very few calories.
Wild Rice is a Low-Calorie Grain Option: Among traditional grains, wild rice offers fewer calories and more protein than brown rice, making it a healthy choice.
The Cooling Hack Increases Resistant Starch: Cooling cooked rice in the refrigerator and reheating it increases its resistant starch content, which reduces the number of absorbed calories.
Portion Control is Key: Regardless of the type of rice, controlling your portion sizes and pairing it with high-fiber vegetables and lean protein is crucial for effective weight management.
Prioritize Whole Grains for Nutrients: While lower in calories than alternatives, whole grains like brown and wild rice provide more fiber, vitamins, and minerals than refined white rice.

Understanding Rice and Calorie Density

Rice is a staple carbohydrate globally, with variations in caloric content and nutritional value depending on the type and preparation. While white, brown, and basmati rice have similar calorie counts per cooked serving, certain alternatives offer significant calorie reductions.

The Lowest Calorie Champion: Shirataki Rice

Shirataki rice stands out as the lowest calorie option that resembles rice. Made from glucomannan fiber from the konjac yam, it is virtually calorie and carbohydrate-free as this fiber is indigestible. A 100g serving typically contains less than 10 calories, compared to 100-130 calories in regular cooked rice. Its high fiber content also promotes fullness, aiding weight management. When properly rinsed, it offers a neutral flavor and chewy texture suitable for various dishes.

Other Ultra-Low Calorie Alternatives

Vegetable-based 'riced' options are popular low-carb choices that increase nutrient intake while significantly lowering calories.

Cauliflower Rice: Created by processing raw cauliflower, it's very low in calories (around 25 kcal per 100g) and ideal for low-carb diets.
Broccoli Rice: Similar to cauliflower rice, riced broccoli is a nutrient-rich, low-calorie substitute packed with Vitamin C and antioxidants.

A Comparison of Traditional and Alternative Rice Options

While shirataki and riced vegetables are minimal in calories, traditional whole grains provide greater nutritional density. The table below compares different 'rice' options per 100g cooked serving.


Type of 'Rice'	Calories (kcal)	Protein (g)	Fiber (g)	Notes
Shirataki Rice	<10	Trace	~1	Made from konjac yam, almost zero calories.
Riced Cauliflower	~25	~2	~2	Very low-carb, vegetable alternative.
Wild Rice	~101	~4	~2	Actually a grass, higher in protein than brown rice.
Brown Rice	~112	~3	~1.1	Whole grain, more fiber than white rice.
Parboiled Rice	~123	~3	N/A	Nutrients pushed into grain during steaming.
Basmati Rice	~130	~3	N/A	Fragrant, lower glycemic index than jasmine.
White Rice	~130	~3	~0.4	Refined, lower fiber, higher GI.

How to Lower the Calorie Impact of Conventional Rice

For those who prefer regular rice, its caloric effect can be reduced by increasing its resistant starch content. Resistant starch acts like fiber, being indigestible and thus lowering absorbed calories.

The Cooking and Cooling Hack: Cook rice normally, then refrigerate for at least 12 hours. Cooling converts some digestible starch to resistant starch, which remains after reheating, reducing absorbed calories.
Add Coconut Oil: Adding a teaspoon of coconut oil to boiling water before cooking may increase resistant starch and potentially reduce calorie absorption by up to 60% when combined with the cooling method.

Important food safety note: Always handle cooled and reheated rice carefully to prevent Bacillus cereus* food poisoning. Refrigerate cooked rice within two hours and reheat thoroughly to at least 165°F (74°C).

Practical Tips for Weight Management with Rice

Managing weight with rice involves portion control and balanced meals.

Control Your Portions: Be mindful of serving size, typically one cup (150-160g) or less of cooked rice. Excessive intake of any food can lead to weight gain.
Pair with Protein and Fiber: Combine rice with lean protein and fiber-rich vegetables to increase satiety and regulate blood sugar.
Choose Whole Grains: Opt for whole grains like brown or wild rice for more fiber, vitamins, and minerals that support digestion and fullness.
Explore Alternatives: Consider other healthy options like quinoa or bulgur wheat for added protein and fiber.

Conclusion

For those asking what is the lowest calorie rice?, shirataki rice is the answer, offering a virtually calorie-free alternative. Among traditional grains, wild rice and brown rice are better choices than white rice due to their higher fiber and nutrient content, aiding in satiety and weight management. Simple cooking methods can also reduce the calorie impact of conventional rice. The best choice depends on individual dietary needs and preferences, emphasizing moderation and a balanced diet for healthy weight management.

For more detailed nutritional information, consult authoritative sources like the USDA Food Safety and Inspection Service.

Frequently Asked Questions

Shirataki rice is very close to being calorie-free, with most products containing less than 10 calories per 100g. It's made primarily from indigestible fiber, which provides volume and promotes a feeling of fullness with minimal calorie absorption.

Wild rice is generally lower in calories than brown rice. A 100g cooked serving of wild rice has about 101 calories, while the same serving of brown rice has around 112 calories.

Yes, a process of cooking, cooling, and then reheating rice can increase its resistant starch content. This process changes the structure of the starch granules, making them harder for the body to digest and reducing the total absorbed calories.

White rice can be part of a healthy diet in moderation. While it is lower in fiber and has a higher glycemic index than whole grains like brown or wild rice, portion control and pairing it with vegetables and lean protein can help manage its impact on your diet.

Cooking rice with a small amount of coconut oil and then refrigerating it can increase its resistant starch content, which may reduce the amount of calories absorbed by the body. Research suggests this method could lower calorie absorption significantly.

For weight management, focus on portion control and use low-calorie options like shirataki or riced vegetables as a base for dishes. Always pair your rice with a generous serving of vegetables and a source of lean protein to create a balanced, filling meal.

No, cauliflower rice is not a direct nutritional replacement for grain-based rice. While it is very low in calories and carbohydrates and high in certain vitamins, it lacks the broader range of nutrients found in whole grains like brown or wild rice. It is best used as a low-calorie alternative for specific dietary needs, like keto.