What is the rice that has zero calories?: An Introduction to Shirataki Rice

October 8, 2025 •

4 min read

While no rice is truly calorie-free, the product known as Shirataki rice comes incredibly close and is often marketed with this claim. This translucent, low-carb substitute is made from the root of the konjac plant and is revolutionizing low-calorie cooking for anyone watching their carbohydrate intake.

Quick Summary

This article explores Shirataki rice, a nearly calorie-free and carb-free alternative derived from the konjac plant, composed primarily of water and glucomannan fiber. Learn about its health benefits, proper preparation techniques to eliminate odor, and important considerations for incorporating it into your diet.

Key Points

Zero-Calorie Labeling: Shirataki rice is labeled as having zero calories because it contains fewer than 5 calories per serving, which is mostly indigestible fiber.
Made from Konjac Root: This rice substitute is made from glucomannan fiber derived from the konjac plant.
High in Soluble Fiber: Its high glucomannan content helps promote feelings of fullness, aiding in appetite and portion control for weight management.
Requires Special Preparation: To eliminate the fishy odor and improve texture, it must be thoroughly rinsed and dry-fried before use.
Limited Nutritional Value: Shirataki rice is very low in essential vitamins and minerals and must be paired with other nutrient-dense foods in a balanced diet.
Supports Weight Loss and Blood Sugar Control: It is a popular choice for keto and low-carb diets because it doesn't spike blood sugar levels.
Digestive Effects: Some people may experience bloating or gas due to the high fiber content, so it's recommended to introduce it gradually.

What Exactly Is Shirataki Rice?

Shirataki rice, also known as konjac rice or miracle rice, is a unique, low-calorie, and low-carbohydrate food originating from Japan. It is made from the root of the konjac plant, a root vegetable native to Asia. This root is exceptionally rich in a type of soluble dietary fiber called glucomannan. The rice itself is a simple mixture of glucomannan flour and water, which explains its unique translucent appearance and gelatinous texture.

The reason Shirataki rice is often touted as a "zero-calorie" food is due to a legal labeling loophole. According to the U.S. Food and Drug Administration, any food containing fewer than 5 calories per serving can be legally listed as zero calories. Because shirataki rice is mostly water and indigestible fiber, its calorie count per serving falls into this category, making it an excellent option for those seeking to drastically reduce their caloric intake from carbohydrates.

Shirataki Rice vs. Regular Rice: A Nutritional Comparison

For those on a keto, low-carb, or weight-management diet, the nutritional differences between Shirataki and traditional rice are significant. Shirataki rice provides the texture of rice without the high carbohydrate and calorie load.


Type	Calories (per 100g)	Carbohydrates (per 100g)	Fiber (per 100g)	Protein (per 100g)
Shirataki Rice	5–15	~1g	2–3g	0g
White Rice	~130	~28g	0.4g	2.7g
Brown Rice	~112	~23g	1.8g	2.3g

The Health Benefits of This Low-Calorie Substitute

Beyond its low-calorie content, Shirataki rice offers several health benefits attributed to its high glucomannan fiber content:

Aids in weight management: The soluble fiber expands in your stomach, promoting a feeling of fullness and helping to curb appetite and reduce overall calorie consumption. This makes it an effective tool for portion control.
Stabilizes blood sugar: Glucomannan fiber slows the absorption of carbohydrates into the bloodstream, which helps to prevent the blood sugar spikes typically associated with regular rice consumption. This is particularly beneficial for individuals with diabetes or those following a keto diet.
Improves digestive health: The fiber in Shirataki rice acts as a prebiotic, feeding the beneficial bacteria in your gut. This can promote a healthy gut microbiome, which is essential for proper digestion and overall health.
May lower cholesterol: Some studies suggest that glucomannan can help lower LDL ("bad") cholesterol levels, contributing to improved heart health.

How to Properly Prepare Shirataki Rice

Many people are initially put off by the slight "fishy" odor associated with Shirataki rice, which comes from the water it's packaged in. However, with proper preparation, this can be completely eliminated. The key is to remove excess moisture and allow the rice to absorb the flavors of your dish.

Drain and rinse thoroughly: First, drain the rice from its package using a colander. Rinse it under cool running water for several minutes. This is a crucial step to wash away the odor.
Dry-fry: Transfer the rinsed rice to a dry pan over medium heat. Sauté the rice for 5-10 minutes, stirring occasionally, until all the excess moisture has evaporated and you start to hear a squeaking or popping sound. This improves the texture, making it less rubbery.
Incorporate into your dish: Once dry-fried, the rice is ready to absorb the flavors of your sauces, herbs, and spices. Add it to stir-fries, curries, soups, or use it as a side dish.

Important Considerations and Potential Drawbacks

While Shirataki rice is a fantastic dietary tool, it's important to be aware of its limitations:

Digestive discomfort: Due to its high fiber content, consuming large quantities of glucomannan can cause digestive issues like bloating, gas, or diarrhea, especially for those not used to a high-fiber diet. It's best to introduce it into your diet gradually.
Nutritional deficiencies: Shirataki rice is not a significant source of vitamins or minerals, unlike whole grains such as brown rice. Relying too heavily on it and neglecting other nutritious foods could lead to deficiencies. It should be consumed as part of a balanced and nutrient-rich diet.
Texture: The texture is often described as slightly more chewy or rubbery than traditional rice. While proper preparation can improve this, it may not perfectly replicate the texture of starchy rice.

Conclusion: Is Shirataki Right for You?

Shirataki rice is not magic, but it is an incredibly useful dietary tool for those on low-carb, keto, or weight-management plans. Its nearly calorie-free and carbohydrate-free nature, coupled with its ability to promote satiety and support blood sugar control, make it a valuable substitute for traditional rice. However, its lack of micronutrients means it should not be treated as a complete replacement for nutrient-dense whole grains. By understanding how to properly prepare it and integrating it into a balanced diet filled with other healthy foods, you can take full advantage of what this unique konjac-based grain has to offer.

For more information on the health benefits of shirataki products, consult reliable sources such as WebMD.

Frequently Asked Questions

Shirataki rice is made from glucomannan, a soluble dietary fiber found in the root of the konjac plant.

The product is marketed as having zero calories because it contains fewer than 5 calories per serving, which allows for this labeling under FDA regulations. The fiber it contains is largely indigestible, contributing minimal calories.

To remove the fishy odor, you must drain the rice from its packaging, rinse it thoroughly under cold water, and then dry-fry it in a pan until all excess moisture has evaporated.

Yes, Shirataki rice is an excellent choice for the keto diet because it has almost zero net carbohydrates and very few calories.

While it is high in soluble fiber, Shirataki rice contains almost no essential vitamins, minerals, protein, or other nutrients. It should be consumed as part of a balanced diet that includes a variety of nutrient-rich foods.

Some individuals may experience digestive issues such as bloating, gas, or diarrhea, particularly when they first introduce it into their diet or consume large amounts due to its high fiber content.

The glucomannan fiber in Shirataki rice expands in the stomach, creating a feeling of fullness. This can help reduce appetite and lead to a lower overall calorie intake, which is essential for weight loss.