Which Rice Has the Lowest Calories? Top Grains and Alternatives
When counting calories, many people look to reduce or eliminate staples like rice. However, with the right knowledge, you can select varieties that are significantly lower in calories, or opt for healthy alternatives that mimic rice perfectly. The key lies in understanding the differences between grains and exploring modern, low-carb substitutes that provide bulk and satiety without the added energy.
The Lowest-Calorie Options: Alternatives to Traditional Rice
For anyone on a very low-calorie or low-carb diet, the clear winners are not true grains at all, but clever vegetable and plant-based substitutes. These options dramatically reduce calorie and carbohydrate intake while offering added fiber and nutrients.
- Cauliflower Rice: This is the champion of low-calorie rice alternatives. Made by finely chopping or grating a cauliflower, one cup contains as few as 25 calories, compared to over 200 in a cup of cooked white rice. It’s a nutrient-dense option, rich in Vitamin C and fiber, making it an excellent choice for a calorie-controlled diet. It easily absorbs flavors from other ingredients, making it a versatile base for many dishes.
- Konjac Rice (or Shirataki Rice): Another extremely low-calorie alternative, konjac rice is made from the konjac plant root. It is composed of glucomannan, a soluble dietary fiber, and is almost entirely calorie-free. One portion can be as low as 10 calories. It has a slightly gelatinous texture and is best used when paired with flavorful sauces, which it readily absorbs.
- Broccoli Rice: Similar to cauliflower rice, broccoli can be pulsed in a food processor to create a rice-like texture. While slightly higher in calories than cauliflower, it remains a fantastic low-calorie, nutrient-rich option.
Traditional Rice Varieties with Lower Calorie Counts
If you prefer to stick with traditional rice, some varieties are better than others, particularly the whole-grain options which offer higher fiber content that promotes feelings of fullness and better blood sugar control. While their calorie counts are generally comparable to white rice, their nutritional profile makes them a smarter choice for long-term health.
- Wild Rice: Technically a seed from an aquatic grass, wild rice is lower in calories than many other true rice varieties. A cup of cooked wild rice contains about 166 calories and is higher in protein and fiber than white rice. Its chewy texture and earthy flavor make it a hearty and filling option.
- Brown Rice: As a whole grain, brown rice retains its bran and germ, which are packed with fiber and nutrients. While its raw calorie count is similar to white rice, cooked brown rice contains fewer calories per 100g and its higher fiber content helps with satiety.
- Basmati Rice: Some sources indicate that basmati rice has a lower glycemic index and fewer calories than standard long-grain white rice, especially the brown basmati variety. Its long grains also lend themselves to better portion control.
How to Further Reduce Calories in Any Rice
There's a popular cooking hack that can lower the absorbed calories in any type of rice by increasing its resistant starch. This involves adding a teaspoon of coconut oil to the cooking water and then cooling the rice in the refrigerator for 12-24 hours. The cooling process changes the rice's starches into resistant starch, which the body can't digest. This results in fewer calories being absorbed when the rice is reheated and consumed.
Comparison Table: Calories per 100g (cooked)
| Type | Calories (per 100g, cooked) | Benefits | Best for | Notes |
|---|---|---|---|---|
| Cauliflower Rice | ~18-25 kcal | Very low carb, high fiber, high in nutrients | Keto, weight loss | Not a grain, vegetable based |
| Konjac Rice | ~5-10 kcal | Almost zero calories, high in glucomannan fiber | Keto, extreme low-calorie diets | Absorbs flavors well |
| Wild Rice | ~101 kcal | Higher protein, fiber, and nutrients | Flavorful, hearty side dish | Technically a seed, not rice |
| Brown Rice | ~111-122 kcal | Whole grain, high fiber, sustained energy | General health, satiety | Better than white rice overall |
| Basmati Rice | ~112-121 kcal | Low glycemic index, aromatic | Portion control, specific dishes | Whole-grain basmati is better |
| White Rice | ~129-130 kcal | Simple, easy to cook | Comfort food (in moderation) | Lowest fiber, higher GI |
The Final Word on Choosing Low-Calorie Rice
For those on a strict calorie budget, substitutes like cauliflower or konjac rice are the most impactful options for significantly reducing calories and carbs. For those who prefer the taste and texture of real grains, selecting a whole-grain variety like brown or wild rice offers a better nutritional profile and higher fiber, leading to greater satiety and fewer calories absorbed per serving compared to white rice. Portion control, regardless of the rice type, remains the most important factor for weight management. Always aim for a balanced meal by pairing your rice with plenty of vegetables and lean protein.
Conclusion
In the end, the question of which rice has the lowest calories is best answered by considering your dietary goals. For the absolute lowest calorie count, vegetable alternatives like cauliflower and konjac rice are unmatched. Among traditional grains, wild rice and brown rice offer the most health benefits and a lower effective calorie load due to their fiber content. Making an informed choice based on these options, along with practicing mindful portion control, will empower you to enjoy rice as part of a balanced, healthy diet.
Key Takeaways
- Cauliflower rice is the lowest-calorie option: Offering the lowest calories and carbs, it's an excellent substitute for keto and low-calorie diets.
- Konjac rice is almost calorie-free: Made from glucomannan fiber, this alternative provides bulk without significant calories.
- Wild rice is a good low-calorie grain: Technically a seed, wild rice is lower in calories and higher in protein than many true rice varieties.
- Brown rice promotes satiety: The higher fiber content in whole-grain brown rice helps you feel fuller for longer, which can lead to consuming fewer total calories.
- Cooking method impacts calorie absorption: Adding coconut oil and cooling cooked rice can increase resistant starch, reducing the number of calories your body absorbs.
- Portion control is crucial: Regardless of the rice type, managing your portion size is the most effective strategy for managing your calorie intake.
Frequently Asked Questions
What rice alternative has the fewest calories? Cauliflower rice is the rice alternative with the fewest calories, containing only about 25 calories per cup. Konjac rice is also extremely low in calories, with some products having as few as 10 calories per serving.
Is brown rice lower in calories than white rice? Yes, cooked brown rice typically has slightly fewer calories per serving than cooked white rice. More importantly, its higher fiber content helps promote satiety, which can assist in weight management.
Does wild rice have fewer calories? Wild rice is lower in calories than both white and brown rice. A cup of cooked wild rice contains about 166 calories, compared to around 200-240 for other rice types.
Does cooling rice reduce its calories? Yes, the process of cooking, cooling, and reheating rice can reduce the number of calories absorbed by your body. It increases the amount of resistant starch, which is not digested by the body.
How can I reduce the calories in my rice? Besides choosing a lower-calorie variety, you can use the cooking-and-cooling method, practice strict portion control, and mix your rice with low-calorie vegetables like finely chopped cauliflower.
What's the best rice for weight loss? For weight loss, the best options are low-carb alternatives like cauliflower or konjac rice due to their minimal calories. If you want a traditional grain, wild rice or brown rice are the best choices because of their higher fiber and protein content, which aid in satiety.
Are all rice varieties similar in calories? While many traditional cooked rice grains have similar calorie counts per portion, their nutritional profiles and fiber content differ significantly. Whole-grain varieties like brown rice and wild rice are generally more filling due to their fiber. Alternatives like konjac and cauliflower rice have vastly different, much lower calorie counts.
