Which Rice Has the Lowest Carbs? Exploring Your Healthiest Options

October 29, 2025 •

4 min read

With more than 50 grams of carbohydrates per cooked cup, traditional white rice is a staple that can challenge low-carb diets. Finding which rice has the lowest carbs is essential for those managing blood sugar, seeking weight loss, or simply aiming to reduce their overall carbohydrate intake. Fortunately, several natural rice varieties and ingenious alternatives offer a significantly lower-carb solution to this dietary dilemma.

Quick Summary

This guide reveals the lowest-carb rice options and alternatives, detailing the minimal carbohydrate content of shirataki and cauliflower rice, and comparing them to traditional grains like wild and black rice. It explores how cooking techniques can reduce rice's carb impact and provides practical choices for a healthy, lower-carb diet.

Key Points

Shirataki rice is the lowest-carb option: Made from the konjac root, it contains almost zero net carbohydrates and calories, making it ideal for keto diets.
Riced cauliflower is a nutritious vegetable alternative: With just a few grams of carbs per cup, it offers a similar texture to traditional rice and is rich in vitamins.
Wild rice is a lower-carb, higher-protein grain: As a grass seed, it contains fewer carbs and more protein and fiber than white rice.
Cooking with coconut oil and cooling increases resistant starch: A proven method to reduce the digestible carbs and calories in traditional rice is to cook it with oil and then refrigerate it.
Choose whole grains like black rice for more fiber and antioxidants: Black rice is a nutritious whole grain with a moderate carb count and powerful antioxidants.
Combine with protein and fats for better blood sugar control: Pair any rice choice with protein and healthy fats to slow down glucose absorption.

The Lowest-Carb Champions: Rice Alternatives

While all true rice grains contain a significant amount of carbohydrates, the absolute lowest-carb 'rice' options are actually vegetable-based alternatives. These substitutes mimic the texture of rice but offer a dramatically lower carb count, making them ideal for strict keto or very-low-carb diets.

Shirataki (Konjac) Rice

Often called "miracle rice," shirataki rice is the undeniable winner for the lowest-carb option. It is made from glucomannan, a fiber derived from the konjac root.

Virtually carb-free: A serving contains almost zero calories and net carbs, as it is primarily composed of water and indigestible fiber.
High in soluble fiber: The glucomannan fiber can support digestive health, improve gut health, and promote a feeling of fullness.
How to prepare: Shirataki rice is typically sold in liquid and should be rinsed well before heating to reduce any odor. It is best prepared by dry-frying in a skillet to remove excess moisture for a chewier texture.

Riced Cauliflower

Riced cauliflower is another popular and versatile vegetable alternative that is significantly lower in carbs than any grain.

Nutrient-dense: With approximately 4–5 grams of carbs and 25 calories per cup, it is packed with vitamins and minerals like Vitamin C and K.
Easy to make: It can be made by pulsing cauliflower florets in a food processor or using a box grater.
Versatile: Its mild flavor and rice-like texture make it an excellent base for curries, stir-fries, and as a side dish.

Low-Carb Grains: Wild and Black Rice

For those who prefer a genuine grain, certain varieties naturally offer a lower carb count and a higher nutritional profile than standard white or brown rice.

Wild Rice

Technically a seed from an aquatic grass, wild rice is an excellent lower-carb choice among traditional grains.

Lower carbs and higher protein: A cooked cup of wild rice contains about 35 grams of carbohydrates and a significant amount of protein.
Nutrient-rich: It is a good source of fiber, antioxidants, and minerals like magnesium and zinc.
Flavor profile: It has a nutty, earthy flavor and a chewy texture that works well in soups, salads, and as a side dish.

Black Rice (Forbidden Rice)

Black rice is another ancient whole grain with a lower carb count and higher fiber content than white rice.

Rich in antioxidants: Its dark color indicates a high concentration of anthocyanin antioxidants, linked to various health benefits.
Moderate carb count: It contains around 34 grams of carbohydrates per cooked cup.
Texture and flavor: It has a distinct, slightly sweet flavor and a dense, chewy texture.

Comparison of Rice and Alternatives


Type	Carbs (Cooked Cup)	Fiber (Cooked Cup)	Notes	Best For
Shirataki Rice	~1–3g (Net)	~2–3g	Essentially zero-calorie and carb-free; made from konjac root fiber.	Keto, very low-carb diets
Riced Cauliflower	~5g	~2–3g	Mild flavor, high in vitamins, and versatile vegetable substitute.	Keto, low-carb diets
Wild Rice	~35g	~3g	A nutritious grain (seed) with higher protein and minerals than white rice.	General healthy eating, adding texture
Black Rice	~34g	High	Whole grain rich in antioxidants with a nutty flavor and chewy texture.	Adding color and nutrients
White Rice	~53g	Low	Refined grain, high in carbs with limited fiber and nutrients.	Occasional consumption
Brown Rice	~52g	More than White	Whole grain with more fiber and nutrients than white rice, but still carb-heavy.	General healthy eating

Simple Cooking Hacks to Lower Carb Impact

If you prefer traditional rice, specific cooking methods can alter its starch structure to increase its resistant starch content, effectively lowering the amount of digestible carbohydrates.

Add healthy fat: Cooking rice with a teaspoon of coconut oil or a healthy fat can increase resistant starch. The oil acts as a barrier, altering how the starches gelatinize and become digestible.
Chill overnight: The single most critical step is to refrigerate the cooked rice for at least 12 hours. This cooling process changes the chemical structure of the starch, turning more of it into resistant starch, which the body cannot break down.
Reheat and serve: The resistant starch remains intact when reheated, allowing you to enjoy a meal with a lower glycemic impact.
Boil and drain: Another method involves boiling rice in excess water and then draining it, which removes some of the starch. However, this may also cause some loss of water-soluble nutrients.

Conclusion: Which Option is Best for You?

Choosing the best low-carb rice depends on your dietary goals and preferences. For those on a very low-carb or keto diet, shirataki rice or riced vegetables like cauliflower are the clear winners, offering a virtually carb-free foundation for meals. They are also excellent for anyone seeking to significantly reduce their calorie intake. For a healthier grain option with a richer flavor and nutrient profile, wild rice and black rice are superior to white rice, providing more fiber and antioxidants. Finally, incorporating simple cooking and cooling hacks, such as adding coconut oil, can make even traditional rice varieties a more blood sugar-friendly option.

Ultimately, a balanced nutrition diet means understanding your options and choosing the one that best suits your health objectives. Exploring these alternatives and cooking techniques ensures you can enjoy a satisfying meal while keeping a close eye on your carbohydrate intake.

Study on resistant starch is a valuable resource for more information on the cooking methods mentioned.

Frequently Asked Questions

Yes, wild rice contains significantly fewer carbs than brown rice. A cooked cup of wild rice has about 35 grams of carbohydrates, while a cup of cooked brown rice has around 52 grams.

Riced cauliflower has a mild, neutral flavor and a texture similar to cooked rice, though it is slightly firmer. It absorbs the flavors of the sauces and seasonings you use, making it a versatile substitute.

Shirataki rice can be used in most dishes, but its texture is more gelatinous and chewy than traditional rice. It works best in applications where it can absorb flavors, like stir-fries or curries, after being properly rinsed and dry-fried.

No, brown rice is generally not considered low-carb enough for a strict keto diet. While it's a whole grain with more fiber than white rice, its carb content is still too high for most keto plans.

Adding coconut oil while cooking rice and then refrigerating it overnight converts some of the digestible starch into resistant starch, which your body can't break down. This lowers the overall calorie and carb count absorbed.

Yes, other vegetable alternatives for rice include riced broccoli, shredded cabbage, riced butternut squash, and heart of palm. These options offer different flavors and textures to add variety to your diet.

Shirataki rice is excellent for gut health due to its high glucomannan fiber content, which acts as a prebiotic and feeds beneficial gut bacteria. Eating cooled, reheated traditional rice also offers gut-healthy resistant starch.