What is the Lowest Carb Type of Rice? Exploring Grain-Free Options

November 6, 2025 •

4 min read

For those monitoring carbohydrate intake, the average cup of cooked white rice contains over 50 grams of carbs, making it a challenging addition to many low-carb diets. Finding out what is the lowest carb type of rice often leads to exploring grain-free alternatives that mimic the texture and function of traditional rice, rather than a true rice variety.

Quick Summary

The lowest carb options for a rice-like base are not traditional grains but substitutes like shirataki or cauliflower rice. These offer significantly fewer carbs and calories, making them ideal for keto and low-carb diets. While wild rice is lower in carbs than other true rice grains, it is not as low as these vegetable-based alternatives.

Key Points

Shirataki rice is the lowest-carb option: Made from konjac root fiber, it is virtually calorie-free and carbohydrate-free, ideal for strict keto diets.
Cauliflower rice is a popular low-carb substitute: It mimics the texture of cooked rice with a fraction of the carbs and calories, and is rich in vitamins.
Wild rice is the lowest carb true grain: Although not as low in carbs as vegetable alternatives, wild rice is lower than brown or white rice and higher in fiber and protein.
Low-carb rice alternatives are often vegetable-based: Options like broccoli, cabbage, and mushroom rice add variety, nutrients, and low carb counts to meals.
Choose your rice alternative based on dietary goals: Shirataki is best for keto, cauliflower is great for general low-carb, and wild rice is suitable for moderate low-carb or high-fiber diets.
Preparation is key for low-carb substitutes: Rinsing shirataki rice or properly cooking cauliflower rice can significantly improve their flavor and texture.

The Misconception of 'Low-Carb' Rice

For many, rice is a dietary staple, but traditional varieties like white and brown rice are high in digestible carbohydrates. This is often problematic for individuals following specific diet plans, such as ketogenic, or managing blood sugar levels for conditions like diabetes. The key to finding a low-carb alternative lies in understanding that true rice varieties are inherently carb-heavy. The most effective low-carb solutions are often clever substitutes crafted from vegetables or fibrous plant roots, designed to mimic the texture of rice without the carbohydrate load.

The Top Contenders: Shirataki and Cauliflower Rice

When searching for the absolute lowest carb options, two popular choices stand out: shirataki rice and cauliflower rice.

Shirataki Rice: The 'Miracle' Option

Also known as 'miracle rice,' shirataki rice is a near-zero-carb food made from glucomannan, a fiber derived from the konjac root. It is primarily composed of water and fiber, meaning it passes through your digestive system without being absorbed, resulting in virtually no digestible carbohydrates or calories. Shirataki rice has a unique, slightly chewy, and gelatinous texture. It is neutral in flavor, easily absorbing the taste of whatever sauces or seasonings you use. A key step in preparing shirataki rice is rinsing it thoroughly to remove its initial distinct odor. It heats up quickly in a pan, making it a convenient base for stir-fries and other saucy dishes.

Cauliflower Rice: The Popular Vegetable Swap

Cauliflower rice has become a mainstream favorite for low-carb and keto dieters due to its versatility and ease of preparation. It is made by grating or pulsing raw cauliflower florets in a food processor until they resemble rice grains. With a mild flavor and texture that is very similar to white rice when cooked, it’s an excellent vehicle for absorbing other flavors. A single cup of cooked cauliflower rice contains only about 4 grams of carbohydrates, a stark contrast to a cup of white rice with over 50 grams. It’s also packed with beneficial nutrients like Vitamin C and Vitamin K.

Exploring Other Vegetable-Based Rice Alternatives

Beyond the two top contenders, several other vegetables can be riced to create flavorful, nutrient-dense, and low-carb alternatives:

Broccoli Rice: Similar to cauliflower rice, this is made from pulsed broccoli florets. It offers a slightly different, earthy flavor profile and is rich in Vitamin C.
Cabbage Rice: Finely shredded cabbage can be sautéed to create a low-carb rice alternative. It is very low in calories and has a mild flavor that pairs well with many dishes.
Mushroom Rice: Finely chopped mushrooms, sautéed with butter or oil, create an earthy and savory rice substitute, offering a richer flavor profile than cauliflower or shirataki.
Rutabaga Rice: This root vegetable can be processed into rice-like granules and cooked as a low-carb alternative.

The Case for Wild Rice: A True but Higher-Carb Grain

While not in the same ultra-low-carb league as shirataki or cauliflower, wild rice is the lowest carb option among true rice varieties, even though it's technically a semi-aquatic grass seed. A half-cup serving of cooked wild rice contains around 18 grams of carbohydrates, compared to over 25 grams in brown rice and 26 grams in white rice. Wild rice also offers a higher protein and fiber content than many other grains, making it a nutritious choice for those on more flexible low-carb diets. Its nutty, earthy flavor and chewy texture can add a new dimension to your meals.

Comparison of Low-Carb Rice Options and Substitutes

Here is a quick comparison of the carbohydrate content and other nutritional information for a standard serving of several rice options:


Type	Carb Count (per 1/2 cup cooked)	Net Carbs	Fiber	Calories	Ideal For	Note
Shirataki Rice	<1 g	<1 g	2 g	~5-10 kcal	Keto, calorie reduction	Absorbs flavor well; requires rinsing.
Cauliflower Rice	~2 g	~1-2 g	~1 g	~15 kcal	Keto, low-carb, increased vegetables	Mild taste, versatile, easy to prepare.
Wild Rice	~18 g	~17 g	~1 g	~80 kcal	Moderate low-carb	Nutty flavor, chewy texture; technically a grass.
Brown Rice	~25 g	~23 g	~2 g	~124 kcal	High-fiber, less processed	Not suitable for strict keto diets.
White Rice	~26 g	~26 g	<1 g	~132 kcal	Standard diet	Low in fiber, can cause blood sugar spikes.

How to Choose the Right Rice Alternative

Your choice of rice alternative should align with your specific dietary goals:

For Strict Keto Diets: Shirataki rice is the clear winner with its near-zero net carbs. Cauliflower rice is an excellent runner-up.
For General Low-Carb Diets: Both shirataki and cauliflower rice are great choices. For a higher-carb but more nutritious grain, wild rice can be enjoyed in moderation.
For Adding Variety: Experiment with broccoli, cabbage, or mushroom rice to introduce new flavors and textures to your meals. These options also help increase your vegetable intake.
For Flavor Absorption: Since shirataki and cauliflower rice have mild, neutral flavors, they work best with strongly flavored dishes like curries or stir-fries.
For Bulk and Fiber: Options like wild rice offer more bulk and fiber than the zero-carb alternatives, which can help promote feelings of fullness.

Conclusion: Finding the Right Fit for Your Diet

While a true low-carb rice variety doesn't exist, a range of excellent and nutritious alternatives can effectively replace traditional rice in your diet. The absolute lowest carb options are the vegetable-based substitutes, particularly shirataki and cauliflower rice. These allow you to enjoy your favorite rice-centric dishes without the high carbohydrate content. For those with more flexible dietary needs, wild rice offers a nutritious, whole-grain option that is lower in carbs than white or brown rice. The best choice ultimately depends on your personal health goals, taste preferences, and the dietary framework you are following. By exploring these alternatives, you can add variety to your meals while staying on track with your nutritional objectives.

Learn more about comparing cauliflower rice to white rice.

Frequently Asked Questions

No, all true rice varieties are naturally high in carbohydrates. The lowest carb options are actually substitutes made from vegetables or other plant roots, like shirataki or cauliflower rice.

Shirataki rice is made from glucomannan, a soluble fiber found in the konjac root. It is nearly calorie-free and carb-free, making it a popular choice for low-carb diets.

Cauliflower rice contains significantly fewer calories and carbohydrates than white rice, with a 1/2 cup having only 2 grams of carbs compared to over 25 grams in white rice.

Yes, vegetable-based alternatives like cauliflower rice and shirataki rice are excellent choices for people with diabetes as they help prevent the blood sugar spikes that can occur after eating traditional rice.

Yes, wild rice, which is technically a grass, contains fewer carbohydrates and more fiber and protein than white rice. However, it still has a much higher carb count than vegetable-based alternatives.

Shirataki rice needs to be rinsed thoroughly to remove its slight odor. Boiling it briefly and then heating it in a dry pan helps improve its texture before adding sauce or seasoning to give it flavor.

For a grain-like texture, while still keeping carbs lower than traditional rice, consider wild rice in moderation or chickpea rice, which has a higher protein and fiber content than white rice.