What Is the Lowest Carb Rice You Can Eat?

December 6, 2025 •

3 min read

With a standard cup of white rice containing over 45 grams of carbohydrates, many people seek healthier, lower-carb alternatives. The lowest carb rice you can eat is a near-zero-carb product made from the konjac plant, commonly known as shirataki rice.

Quick Summary

This guide reveals the lowest carbohydrate rice substitute, detailing its nutritional profile and preparation. It also compares other low-carb alternatives, offering essential information for anyone managing their carbohydrate intake.

Key Points

Lowest Carb Winner: Shirataki (konjac) rice is the lowest carb option, with less than 1g of carbs per serving.
Whole-Food Alternative: Cauliflower rice is a popular and versatile option, containing only about 5g of carbs per cup.
Preparation is Key: For the best texture, shirataki rice must be rinsed thoroughly and then dry-sautéed to remove moisture.
Grains are Still Higher: Even healthier whole grains like wild rice and black rice contain significant carbohydrates, making them unsuitable for strict low-carb diets.
Versatility: Both shirataki and cauliflower rice can be used in a variety of dishes, from stir-fries to grain bowls, by absorbing the flavors of added seasonings and sauces.
Nutritional Perks: Cauliflower rice offers additional vitamins, minerals, and fiber compared to standard white rice.

The Undisputed Champion: Shirataki Rice

When it comes to carbohydrate content, shirataki rice (also known as miracle rice or konjac rice) is the clear winner. Derived from the konjac plant, this gelatinous food is primarily made of water and glucomannan fiber.

Nutritional Profile of Shirataki

An average 100-gram serving of shirataki rice contains less than 1 gram of carbohydrates and only 10 calories. This is a stark contrast to white rice, which contains around 28 grams of carbs per 100-gram serving. Because of its minimal caloric and carb load, shirataki rice is a staple in many keto and low-carb diets worldwide.

How to Prepare Shirataki Rice

To ensure the best taste and texture, proper preparation of shirataki rice is essential. The process is simple:

Rinse Thoroughly: Place the rice in a colander and rinse under cool, running water for at least a minute. This removes the unique, often fishy-smelling liquid it is packed in.
Dry-Sauté: Place the rinsed rice in a dry skillet over medium-high heat. Sauté it for several minutes until you hear a popping or squeaking sound, which indicates the moisture has evaporated.
Season and Serve: Once dry, the rice can absorb the flavors of sauces, oils, and seasonings like a sponge. Add it to stir-fries, curries, or serve it as a side dish.

Another Top Contender: Cauliflower Rice

For those who prefer a whole-food approach, cauliflower rice is an excellent and popular low-carb choice. Made from finely grated or pulsed cauliflower florets, it mimics the texture of traditional rice and is incredibly versatile.

Benefits of Cauliflower Rice

Cauliflower rice has an incredibly low carb count, with approximately 5 grams of carbohydrates per cup. This is a massive reduction compared to the 45 grams found in a cup of white rice. It is also packed with nutrients like vitamins C and K, folate, and fiber.

Making and Cooking Cauliflower Rice

Creating cauliflower rice is straightforward:

Food Processor Method: Cut cauliflower into chunks and pulse in a food processor until it resembles rice grains. Be careful not to over-process, or you will get a mushy texture.
Box Grater Method: For a more manual approach, use a box grater to shred the florets.

Once prepared, squeeze out excess moisture using a kitchen towel. Sauté the “rice” in a pan with a little oil for 5-7 minutes, stirring frequently, until tender but still firm.

Low-Carb vs. No-Carb: A Grains Comparison

While shirataki and cauliflower offer the lowest carb options, some whole grains like wild rice and black rice are significantly lower in carbohydrates than white rice. However, they are not suitable for very-low-carb or ketogenic diets.

Wild Rice: Not a true rice, wild rice is an aquatic grass seed. A cup of cooked wild rice contains about 35 grams of carbohydrates, which is lower than white or brown rice but still substantial.
Black Rice: This whole grain contains antioxidants and fiber. One cup of cooked black rice has around 43 grams of carbohydrates, which is comparable to brown rice.
Brown Rice: A whole grain version of white rice, it retains the bran and germ. One cup of cooked brown rice has about 45 grams of carbohydrates, similar to white rice, though with more fiber and nutrients.

Comparison of Rice and Alternatives


Type of "Rice"	Net Carbs (per cooked cup)	Calories (per cooked cup)	Fiber (per cooked cup)	Best For...
Konjac / Shirataki	<1g	~25	4-5g	Keto, very low-carb diets
Cauliflower Rice	~3g	~25	~2g	Whole-food, low-carb diets
Wild Rice	~35g	~166	3g	Healthy grain, not low-carb
Black Rice	~40g	~200	3g	Healthy grain, not low-carb
White Rice	~50g	~248	<1g	Standard diet, high carb

Conclusion: Choosing the Right Option for Your Needs

If your primary goal is to consume the absolute lowest carb rice, then shirataki rice is the undisputed champion due to its near-zero carbohydrate content. For those who prefer a fresh, whole-food option with a bit more texture, cauliflower rice is an exceptional choice that is also very low in carbs. While whole grains like wild, black, and brown rice are healthier than white rice, their carbohydrate counts are too high for strict low-carb or ketogenic diets. Ultimately, the right choice depends on your dietary restrictions and personal taste preferences. Experimenting with different preparation methods can help you find your perfect low-carb rice alternative.

For more detailed nutritional information on different types of rice, consult resources like Healthline. https://www.healthline.com/health/carbs-in-rice

Frequently Asked Questions

The lowest carb rice alternative is shirataki rice, which is made from the konjac plant and contains virtually no calories or net carbohydrates.

To cook shirataki rice, first rinse it thoroughly in a colander under cold water. Then, dry-sauté it in a hot, dry skillet until the moisture has evaporated and you hear a squeaking sound, which significantly improves its texture.

Yes, cauliflower rice is very low in carbs. A cup of cooked cauliflower rice contains only about 5 grams of carbohydrates, compared to over 45 grams in a cup of regular white rice.

Black rice and brown rice are whole grains with significant carbohydrate content (around 40-45 grams per cup), making them unsuitable for strict low-carb or ketogenic diets. They are healthier than white rice but not low-carb.

Shirataki rice is flavorless on its own. Its main appeal is its ability to absorb the flavors of the sauces, seasonings, and other ingredients it is cooked with, acting as a low-carb vehicle for flavor.

Yes, a cup of cooked wild rice has fewer carbs (about 35g) than a cup of cooked brown rice (around 45g). However, it is still not a very low-carb option.

Homemade cauliflower rice allows for better control over the grain size and moisture content, which can improve texture. However, many store-bought options are high-quality and convenient for quick meals.