Which grain is lowest in carbohydrates?

January 6, 2026 •

3 min read

According to the Centers for Disease Control and Prevention, low-carb diets have grown in popularity over the last decade for various health reasons, from weight management to improved blood sugar control. Navigating the world of grains on a low-carb eating plan can be challenging, but knowing which grain is lowest in carbohydrates is key to making informed dietary choices without sacrificing flavor or nutrition.

Quick Summary

This guide reveals the grains with the lowest carb content, analyzing their net carbs and nutritional benefits. It compares popular choices for those seeking lower-carb alternatives for a healthier diet.

Key Points

Identify Low Net Carbs: Focus on grains with low net carb counts by subtracting fiber from total carbohydrates.
Buckwheat is a Top Contender: Buckwheat is a gluten-free pseudo-grain with one of the lowest net carb counts, providing good protein and antioxidants.
Quinoa Offers Complete Protein: Though slightly higher in net carbs than buckwheat, quinoa is a complete protein source, offering all nine essential amino acids.
Bulgur is a Low-Carb Wheat Option: For those who are not gluten-free, bulgur offers one of the lowest net carb counts per serving.
Manage Portions for Best Results: Even with low-carb grains, mindful portion control is key to staying within daily carb targets.
Explore Other Grains: Other low-carb grains like millet and wild rice can also add nutritional variety to your diet.
Consult a Professional: Always talk to a doctor or registered dietitian before making major dietary changes.

Understanding Net Carbs in Grains

When searching for the lowest-carb grains, it's crucial to understand the concept of 'net carbs'. Net carbs are the carbohydrates that your body can fully digest and convert into glucose, directly impacting your blood sugar. You can calculate net carbs by subtracting the fiber content from the total carbohydrates. The higher a grain's fiber content, the lower its net carb count, making it a better option for a low-carb diet. Fiber also promotes feelings of fullness, which can aid in weight management and digestive health.

Buckwheat: The Lowest Carb Pseudo-Grain?

Despite its name, buckwheat is not related to wheat and is a gluten-free pseudo-cereal, making it suitable for those with celiac disease or gluten sensitivity. It has one of the lowest net carb counts among common pseudo-grains. A single cup of cooked buckwheat groats contains approximately 33.5g of total carbohydrates and 4.5g of fiber, which results in a net carb count of around 29g. Buckwheat is also packed with essential nutrients like magnesium, manganese, and a good amount of protein.

Benefits of Buckwheat

Rich in Antioxidants: Buckwheat is a great source of antioxidants that can help reduce inflammation and oxidative stress.
Heart Health: Studies have shown that buckwheat may help to lower blood pressure and improve cholesterol levels.
Supports Blood Sugar Management: Its high fiber content contributes to a lower glycemic index, which helps prevent sharp spikes in blood sugar after meals.

Quinoa: A High-Protein, Lower-Carb Option

Quinoa is another pseudo-grain that is widely praised for its nutritional profile. A half-cup of cooked quinoa provides about 20g of carbohydrates and 3g of fiber, bringing its net carb count to 17g. While not the lowest in overall carbs, quinoa's significant protein content, including all nine essential amino acids, makes it a valuable and satiating grain substitute.

Benefits of Quinoa

Complete Protein: As a complete protein source, quinoa provides all the essential amino acids your body needs, a rare quality for a plant-based food.
High in Fiber: The fiber in quinoa aids digestion and helps maintain stable blood sugar levels.
Rich in Minerals: It offers a good dose of minerals such as magnesium, phosphorus, and manganese.

Other Low-Carb Contenders

Beyond buckwheat and quinoa, several other grains and pseudo-grains offer relatively low-carb options for your diet:

Bulgur: A form of cracked wheat, half a cup of cooked bulgur contains 17g of carbs and 4g of fiber, for a net carb count of just 13g. This makes it one of the lowest net-carb grains available, though it is not gluten-free.
Millet: This ancient grain contains around 20g of carbohydrates and 1.1g of fiber per half-cup cooked, resulting in 19g net carbs. It is gluten-free and can be used in porridge, salads, and as a side dish.
Wild Rice: A true low-carb star, half a cup of cooked wild rice has 18g of carbs and 1.5g of fiber, for a net carb count of 16.5g. It has a dense, nutty flavor and a chewy texture.

Comparison Table: Low-Carb Grains


Grain	Serving Size	Total Carbs (g)	Fiber (g)	Net Carbs (g)	Gluten-Free
Bulgur	1/2 cup cooked	17	4	13	No
Buckwheat	1/2 cup cooked	17	2	15	Yes
Wild Rice	1/2 cup cooked	18	1.5	16.5	Yes
Quinoa	1/2 cup cooked	20	3	17	Yes
Millet	1/2 cup cooked	20	1.1	19	Yes

Incorporating Low-Carb Grains into Your Diet

Including these grains can add variety, fiber, and nutrients to your meals without causing significant spikes in blood sugar. They are versatile and can be used in numerous ways. For instance, replace brown or white rice with wild rice in a stir-fry, or use cooked quinoa as a salad base. Buckwheat groats can be a hearty breakfast porridge alternative. For those following stricter low-carb diets, managing portion sizes is essential to keep overall carb intake within your target range.

Conclusion

While all grains contain carbohydrates, some options are significantly lower in net carbs than others, making them suitable for low-carb and ketogenic diets when consumed in moderation. Buckwheat often stands out as one of the best overall options due to its low net carb count, rich nutrient profile, and gluten-free nature. However, other choices like bulgur and wild rice also provide excellent alternatives depending on your dietary needs and preferences. By focusing on whole, unprocessed grains and managing portion sizes, you can effectively incorporate these beneficial foods into a low-carb lifestyle. As with any significant dietary change, it's always advisable to consult a healthcare professional or registered dietitian to ensure your nutritional needs are met.

Greatist offers further insights on low carb grains to include in your diet.

Frequently Asked Questions

Quinoa is a pseudo-grain that is relatively lower in carbs than traditional grains like white rice. However, with approximately 17 grams of net carbs per half-cup cooked, it should still be consumed in moderation on a strict low-carb or keto diet.

A half-cup serving of cooked buckwheat groats contains about 17 grams of total carbs and 2 grams of fiber, for a net carb count of roughly 15 grams, making it one of the lowest-carb options.

Oats have a higher carb count than other options, with over 20 grams of net carbs per cooked cup, which might be too high for very restrictive low-carb or ketogenic diets. However, they are a nutritious whole grain with fiber that can be included in some less restrictive low-carb plans with careful portioning.

Grains are not strictly necessary on a low-carb diet, but whole, low-carb grain options can provide important fiber, vitamins, and minerals that might otherwise be missed. Including small, portioned amounts can be a healthy way to add variety.

Several excellent low-carb and gluten-free options exist, including buckwheat, quinoa, millet, and wild rice. These are safe choices for people with celiac disease or gluten sensitivities.

Net carbs are calculated by subtracting the grams of dietary fiber from the total grams of carbohydrates in a serving. This figure reflects the carbs that your body can actively digest.

Net carb counts are directly proportional to serving size. For example, if a half-cup of cooked buckwheat contains 15g of net carbs, a full cup would have roughly double that amount, or 30g.