What kind of rice is lowest in carbohydrates? Your complete guide

January 4, 2026 •

4 min read

A standard cup of cooked white rice contains over 40 grams of carbohydrates, but certain alternatives contain almost none. So, what kind of rice is lowest in carbohydrates? The answer involves a few surprising substitutes that can transform your low-carb diet and help you meet your nutritional goals.

Quick Summary

This guide reveals the best low-carb rice alternatives, including near-zero-carb shirataki rice and nutrient-rich cauliflower rice. Explore your options for healthy and delicious rice substitutes.

Key Points

Shirataki Rice: The lowest-carb rice substitute, with almost zero net carbs from konjac root fiber.
Cauliflower Rice: A popular and versatile vegetable alternative with significantly fewer carbohydrates than regular rice.
Nutrient Boost: Cauliflower rice provides added vitamins and fiber that shirataki rice lacks.
Proper Preparation: Rinsing and dry-frying shirataki rice is crucial for the best texture and to remove odor.
Wild Rice: As a grain, it is a moderately lower-carb choice than white or brown rice but not a strict low-carb substitute.
Cooking Method matters: Roasting cauliflower rice can improve its taste and texture, making it less mushy.

The Quest for the Lowest Carb Rice

For those on low-carbohydrate diets such as the ketogenic diet, or individuals simply looking to reduce their carb intake, traditional rice is often off the menu. However, a range of excellent substitutes offers the texture and functionality of rice without the high carb count. The primary contenders for the lowest carbohydrate content are shirataki rice and cauliflower rice.

Shirataki Rice: The Near-Zero Carb Champion

Shirataki rice, also known as konjac rice, is the clear winner for the lowest-carb option. Made from the root of the konjac plant, this gelatinous food is primarily composed of water and a soluble fiber called glucomannan. This composition means shirataki rice is virtually calorie-free and offers close to zero net carbohydrates per serving. It has a unique, slightly chewy texture and a neutral taste that easily absorbs the flavors of sauces and seasonings.

How to prepare shirataki rice

Rinse Thoroughly: To remove the distinct, fishy odor from the packaging water, rinse the rice in a colander under cold water for several minutes.
Dry Fry: For a firmer, more rice-like texture, dry fry the rinsed rice in a hot, dry skillet for a few minutes to evaporate excess moisture.
Season: Add to your favorite dish with sauces, spices, or herbs to absorb flavor.

Cauliflower Rice: The Popular and Nutrient-Rich Alternative

Cauliflower rice is a widely used and versatile low-carb alternative made from grated or finely chopped cauliflower. Its mild flavor and grain-like appearance make it an excellent substitute for traditional rice in many recipes. A single cup of riced cauliflower contains only a fraction of the carbohydrates found in white rice—around 5 grams compared to over 40 grams.

Nutritional benefits of cauliflower rice

Beyond being low in carbs, cauliflower rice is a good source of fiber, vitamin C, vitamin K, and other nutrients. It supports digestive health and contributes to feelings of fullness, which can aid in weight management.

Other Notable Low-Carb Rice Substitutes

While shirataki and cauliflower rice are the most common, other vegetables can be 'riced' to expand your low-carb meal options:

Broccoli Rice: Similar to cauliflower, finely chopping broccoli florets creates a nutrient-dense, low-carb base for meals.
Mushroom Rice: Pulsing mushrooms in a food processor can create a rice-like texture, adding an earthy flavor and fewer carbs.
Cabbage Rice: Riced cabbage is a low-calorie alternative that works well in stir-fries and other dishes.

Comparing the Top Low-Carb Rice Options

To help you decide which low-carb alternative is best for your needs, here is a comparison of the key options.


Feature	Shirataki Rice	Cauliflower Rice	Wild Rice*	White Rice*
Net Carbs (per cup)	0-1 g	~3-5 g	~32 g	~53 g
Calories (per cup)	~10-20 kcal	~25-27 kcal	~166 kcal	~242 kcal
Primary Ingredient	Konjac root fiber	Cauliflower	Wild grass seed	Rice grain
Texture	Chewy, slightly gelatinous	Tender, grain-like	Chewy, firm	Soft, fluffy
Flavor	Neutral, absorbs flavor	Mild, slightly sweet	Nutty, earthy	Neutral
Best For	Keto, very low-carb diets	General low-carb, keto	Moderately low-carb	General use

Note: Wild and White Rice are included for comparison; they are not low-carb alternatives.

Choosing Your Lowest Carb Option

For those on a strict ketogenic or very low-carb diet, shirataki rice is the lowest-carb option available, offering a near-zero carb and calorie solution. Its ability to absorb flavor makes it a fantastic canvas for rich sauces and seasonings, though some may find its texture takes getting used to.

For general low-carb eating or those who prefer a taste and texture closer to traditional rice, cauliflower rice is an excellent choice. Its versatility allows it to be used in everything from stir-fries to grain bowls, and it provides a boost of nutrients that shirataki rice lacks. Mixing a small amount of regular rice with cauliflower rice is also a popular strategy to cut carbs while maintaining a familiar taste and texture.

Ultimately, the best choice depends on your specific dietary goals, preferences, and the recipe you're preparing. Both shirataki and cauliflower rice offer impressive low-carb benefits, making them valuable additions to any health-conscious kitchen.

Final Conclusion

When seeking the absolute lowest carbohydrate rice, shirataki rice (made from the konjac root) is the undisputed winner, with virtually zero net carbs. However, cauliflower rice remains a powerhouse low-carb alternative, offering a better nutrient profile and a more traditional texture for many dishes. Experimenting with both can help you discover which option best suits your culinary needs and dietary restrictions. The rise of these substitutes means you no longer have to compromise on flavor or texture while following a low-carb lifestyle.

For more detailed nutritional information on cauliflower rice, see this resource from Healthline.

Frequently Asked Questions

Shirataki rice is not entirely carb-free, but it is extremely low in carbohydrates, typically with 0-1 gram of net carbs per serving. It is primarily composed of water and glucomannan fiber, which the body does not digest for energy.

Cauliflower rice is significantly lower in calories and carbs than regular rice. A cup of cauliflower rice contains about 25 calories and 5 grams of carbs, while a cup of white rice has around 242 calories and 53 grams of carbs.

Yes, other vegetables like broccoli, cabbage, and mushrooms can be pulsed in a food processor to create a rice-like texture. These vegetable 'rices' are great low-carb additions to many meals.

Konjac rice is another name for shirataki rice. It is made from the konjac plant root and is prized for being a low-calorie, low-carb food alternative that is primarily made of water and fiber.

Yes, cooling freshly cooked rice can change its structure, creating resistant starch. This means fewer calories are absorbed when consumed, as the body digests it more slowly. This trick works for both regular and alternative grains.

While wild rice is lower in carbs than white or brown rice, it is still a grain with a moderate carb count (32 grams per cooked cup). It is not a suitable replacement for those on very low-carb diets like keto but can be a better option than other rice types for general carb reduction.

The key to removing the slightly fishy odor from shirataki rice is a thorough rinse in a colander under cold water. For the best results, you can also dry-fry the rinsed rice in a hot, dry pan to evaporate excess moisture and firm up the texture.