What Rice Has the Lowest Calories? A Comprehensive Nutritional Guide

November 12, 2025 •

3 min read

A standard cup (158g) of cooked white rice contains approximately 205 calories, but did you know some alternatives have as few as 10? Understanding what rice has the lowest calories is a crucial step for individuals focused on weight management or reducing carbohydrate intake.

Quick Summary

This guide provides a detailed comparison of the caloric content and nutritional profiles of various true rice types and low-calorie substitutes, helping readers make informed decisions to support their dietary goals.

Key Points

Konjac Rice is Lowest: Non-rice alternatives like Konjac (Shirataki) rice contain the fewest calories, often less than 10 kcal per 100g.
Wild Rice is the Lowest True Grain: Among true grains marketed as rice, wild rice has the lowest calorie count and highest protein content.
Fiber Impacts Satiety: Varieties high in fiber, such as brown and wild rice, promote fullness, which aids in weight management despite similar calorie counts to white rice per gram (before cooking weight change).
Portion Control Matters Most: Managing serving sizes and pairing rice with lean proteins and vegetables is more impactful than minor variations between rice types.
Alternatives Exist: Cauliflower rice is another popular, low-calorie alternative, containing roughly 25 calories per 100g.

Navigating the world of grains can be confusing when you are counting calories. Rice is a staple food for over half the world's population, providing essential energy. However, not all rice is created equal in terms of nutritional density and caloric value. While 'true' rice varieties (part of the Oryza genus) have similar calorie counts, significant differences emerge when considering 'pseudo-cereals' and rice substitutes.

The Lowest Calorie "Rice" Alternative: Konjac Rice

If your primary goal is to minimize calorie intake, the hands-down winner is not a true rice but a popular alternative: Konjac rice, also known as Shirataki rice or Miracle Rice.

Konjac rice is made from glucomannan, a type of soluble fiber derived from the root of the konjac plant (Amorphophallus konjac). Because glucomannan is a dietary fiber that is not easily digested or absorbed by the body, konjac rice contains an astonishingly low number of calories.

Calories: Typically 5 to 10 calories per 100-gram serving.
Carbohydrates: Very low, often less than 1 gram per 100g.
Benefits: Promotes satiety due to its high fiber content (glucomannan), which absorbs water and expands in the stomach.

Konjac rice has a neutral flavor and a chewy, sometimes rubbery, texture that differs significantly from traditional rice. Rinsing it thoroughly before cooking can help remove any peculiar odor.

The Lowest Calorie True Rice: Wild Rice

Among grains that are botanically considered rice or wild grass grains (Zizania genus), wild rice has the lowest calorie count. While technically a grass seed, it is consumed as a grain.

Compared to white or brown rice, cooked wild rice offers more protein and fiber, making it a more filling and nutritious option for fewer calories.

Calories: Approximately 101 calories per 100-gram serving (cooked).
Protein: Higher than true rice varieties (around 4g per 100g).
Benefits: Rich in antioxidants, B vitamins, and minerals like manganese, phosphorus, and zinc.

Calorie Comparison: Rice Types and Alternatives

Understanding the differences in caloric and nutritional profiles can help you choose the best rice for your dietary needs. The following table compares the approximate nutritional values per 100 grams of cooked product.


Rice Type / Alternative	Calories (kcal)	Carbohydrates (g)	Protein (g)	Fiber (g)
Konjac Rice (Shirataki)	5-10	<1	<0.5	3-4
Cauliflower Rice	25	5	2	2
Wild Rice	101-166	21-35	4-6.5	1.8-3
Brown Rice	111-124	23-26	2.5-3	1.6-2
White Rice (Enriched)	130	28	2.7	0.4
Black Rice	100-150	20-34	3-5	1-3

Note: Values can vary based on cooking method, brand, and specific variety.

Strategies for Reducing Calorie Intake from Rice

If you prefer the taste and texture of traditional white or brown rice, you don't necessarily have to eliminate it. You can manage calorie intake through preparation methods and portion control.

Portion Control is Key

The most effective way to reduce the calories in any food is to control the portion size. A serving of rice is typically considered to be about 1/2 to 1 cup cooked. Pairing a smaller portion of rice with larger quantities of low-calorie, high-fiber vegetables and lean proteins can create a satisfying and balanced meal.

The "Cook-Chill-Reheat" Method

A surprising method to slightly reduce the digestible calories in rice (particularly white rice) is the cook-chill-reheat method. Cooking and then cooling rice in a refrigerator for 12-24 hours changes some of the digestible starch into resistant starch, which acts more like fiber. This resistant starch is not fully broken down in the small intestine, potentially reducing the overall calorie absorption. Reheating the rice does not eliminate the resistant starch.

Rinsing and Cooking Methods

Rinsing rice thoroughly before cooking can remove some surface starch, potentially leading to a slightly less caloric and less sticky result. Cooking rice with excess water (like pasta) and then draining it can also help reduce the starch content compared to the absorption method.

Conclusion

While true rice varieties such as wild rice and brown rice offer lower calories and higher nutritional value than white rice, the absolute lowest calorie option is Konjac rice due to its high glucomannan fiber content. The choice depends on your dietary goals—whether you seek a whole grain with modest calorie content or a dramatically low-calorie alternative.

Frequently Asked Questions

Among regular, true rice varieties, cooked wild rice generally has the fewest calories, followed closely by brown rice. White rice tends to have the highest calorie count per cooked gram due to lower fiber and higher starch content.

Konjac rice, an alternative made from the konjac plant's root, is extremely low in calories, typically containing only about 5-10 calories per 100-gram serving.

While brown rice is often considered healthier due to higher fiber and nutrient levels, its calorie count per cooked serving is only slightly lower than white rice (e.g., ~111 kcal vs. ~130 kcal per 100g). The fiber in brown rice makes it more filling.

Yes, you can eat rice and lose weight. Weight loss depends on maintaining a caloric deficit. Choose healthier options like brown or wild rice, practice strict portion control, and combine rice with high-protein and high-fiber foods.

Cauliflower rice is a popular, very low-calorie rice substitute made by processing raw cauliflower into small grains. It contains approximately 25 calories per 100 grams, making it a great low-carb alternative.

Rinsing rice before cooking helps remove excess surface starch, which might slightly reduce the calorie and carbohydrate content, but the reduction is minimal. The main benefit is improved texture.

Black and red rice are whole grains with more nutrients and fiber than white rice. Their calorie content is generally comparable to or slightly lower than brown rice (around 100-150 kcal per 100g cooked), making them good options for a healthy diet.