Which rice is lowest in carbs? A guide to low-carb options

October 8, 2025 •

3 min read

Did you know that not all "rice" is created equal when it comes to carbohydrates? For those on a low-carb or keto diet, finding out which rice is lowest in carbs? is a crucial step towards achieving their health and wellness goals.

Quick Summary

Explore low-carb rice alternatives like konjac-based shirataki rice and vegetable-based cauliflower rice. Understand the carb content differences between wild, black, and brown rice to make informed dietary choices for your health.

Key Points

Shirataki is the lowest carb option: Shirataki rice, made from konjac root, contains near-zero net carbs and calories due to its high fiber content.
Cauliflower rice is a versatile alternative: Riced cauliflower is a very low-carb, nutrient-dense vegetable substitute that mimics rice and is easy to prepare.
Wild rice offers fewer carbs than brown rice: Wild rice, a grass seed, is a whole-grain option with significantly fewer carbs and more protein and antioxidants than brown or white rice.
Consider black rice for antioxidants: Black rice is another lower-carb whole grain, rich in health-promoting antioxidants and fiber.
Net carbs vs. total carbs matters for low-carb diets: For accurate tracking on a low-carb or keto diet, focusing on net carbs (total carbs minus fiber) is crucial, as indigestible fiber doesn't impact blood sugar.
Choose based on dietary goals: The ideal choice depends on your diet's carb limit, from ultra-low options like shirataki for keto to nutrient-rich whole grains like wild rice for more moderate low-carb plans.

For many, rice is a staple food, but for those monitoring their carbohydrate intake for weight management or health conditions like diabetes, it can be a concern. While all traditional rice contains carbohydrates, some options are naturally lower in carbs than others. The rise of low-carb lifestyles has also popularized effective and versatile alternatives that mimic rice's texture and function with a fraction of the carbs. This guide delves into the options, from true grains to vegetable substitutes, to help you make the best choice for your dietary needs.

The Lowest-Carb Champions: Non-Grain Alternatives

If your goal is to minimize carbohydrates as much as possible, ditching grain-based rice for a vegetable alternative is the most effective strategy. These options offer significant reductions in carbs and calories while adding extra nutrients to your meal.

Shirataki Rice (Konjac Rice)

Shirataki rice, made from the konjac plant, is a popular low-carb option due to its high glucomannan fiber content. It has near-zero net carbs and calories and a unique gelatinous texture. The fiber may aid weight loss and help regulate blood sugar and cholesterol. Shirataki rice is typically pre-cooked; rinsing helps reduce any odor, and it readily absorbs flavors.

Cauliflower Rice

Cauliflower rice is a widely used and accessible low-carb rice substitute made from processed or grated cauliflower. A cup contains about 5 grams of carbs and 25-27 calories, significantly less than white rice. It offers a similar texture to rice, is rich in vitamins C and K, folate, and fiber, and can be used in various dishes. It can be bought pre-riced or made at home and cooks quickly.

Naturally Lower-Carb True Grains

For those seeking to reduce carb intake without eliminating grains, certain whole-grain varieties offer better nutritional profiles than refined white rice, including more fiber, vitamins, and minerals.

Wild Rice

Wild rice, a seed of an aquatic grass, is a lower-carb whole grain with about 35 grams of carbs per cooked cup. It has a nutty flavor and is high in protein, antioxidants, zinc, and B vitamins. It is considered a lower glycemic food.

Black Rice

Also known as "forbidden rice," black rice is another whole-grain option with around 34 grams of carbs per cooked cup. Its deep color comes from anthocyanin antioxidants, and it's rich in fiber, protein, and antioxidants.

Low-Carb Rice vs. Whole-Grain Rice: A Nutritional Comparison

This table compares the carbohydrate content per one-cup cooked serving of various options.


Type of Rice	Total Carbs (g)	Net Carbs (g)*	Fiber (g)	Key Advantage
Shirataki Rice	~2-5	~0	2-5	Near-zero calories and net carbs, gluten-free
Cauliflower Rice	~5	~3	2	Very low calorie, packed with vitamins
Wild Rice	~35	~32	3	Lower carb whole grain with high protein and antioxidants
Black Rice	~34	~32	2	Nutrient-dense whole grain, rich in antioxidants
Brown Rice	~52	~48	4	Whole grain source of fiber, vitamins, and minerals
White Rice	~53	~53	<1	Most refined, lowest fiber, highest glycemic index

*Net carbs are calculated by subtracting fiber from total carbohydrates, as fiber is not digested.

Choosing the Right Option for Your Diet

The best rice choice depends on your dietary goals.

For Strict Keto Dieters: Shirataki rice is ideal for its near-zero net carbs. Cauliflower rice is also an excellent option.
For General Low-Carb Diets: Wild rice and black rice are good whole-grain alternatives, offering fewer carbs and more nutrients than white rice.
For Balanced Diets: Brown rice is a healthier whole-grain upgrade from white rice due to its higher fiber content.

Portion control is vital even with lower-carb options. Consider your total daily carb intake when including any rice.

How to Prepare Low-Carb Alternatives

Cooking these alternatives differs slightly from traditional rice.

Shirataki Rice: Drain and rinse thoroughly. Pan-frying can improve texture by removing excess water before adding sauces.
Cauliflower Rice: Cook via microwave, stovetop, or roasting. Avoid overcooking to prevent mushiness; roasting can add a nutty flavor.

Properly incorporated, these alternatives can help maintain a satisfying, healthy diet while managing carb intake. Experiment with different preparations.

Conclusion: Making Smarter Rice Choices

For strict low-carb diets, shirataki and cauliflower rice are the top choices with minimal digestible carbohydrates. Wild rice and black rice are better whole-grain options for moderate low-carb plans due to their lower carb content compared to brown and white rice. Making informed choices based on nutritional facts and dietary goals is key to successful diet management. Selecting the right options allows you to enjoy meals while controlling carb intake.

For more information on low-carb grains, you can consult resources like Healthline. Healthline

Frequently Asked Questions

Among traditional cereal grains commonly called rice, black rice and wild rice contain the fewest carbohydrates. A cup of cooked black rice has about 34 grams of total carbs, while wild rice has about 35 grams, compared to 52-53 grams in brown and white rice.

Yes, wild rice is a good choice for a low-carb diet compared to other grains. While it's not carb-free, its total carb count is lower than brown or white rice, and it provides protein and antioxidants. It's technically a grass seed, not a true rice.

Net carbs are calculated by subtracting the grams of fiber from the total carbohydrates. For many low-carb rice alternatives like cauliflower rice or shirataki rice, a high fiber content means the net carb count is very low, sometimes even zero.

Shirataki rice is made from the konjac plant, a root vegetable grown in Asia. It's composed primarily of water and a soluble dietary fiber called glucomannan, which accounts for its extremely low calorie and carb content.

Cauliflower rice is not zero-carb, but it's very low-carb. A cooked cup typically contains about 5 grams of total carbohydrates, with 2 grams of that being fiber, leaving a very low net carb count of about 3 grams. It's a great option for minimizing carb intake.

Cooking method does not change the total carb content of the rice, but it can influence the glycemic index. For instance, cooking with coconut oil and then cooling rice can increase its resistant starch, which digests more slowly. However, the foundational carb count per serving remains the same.

If you are following a strict low-carb diet like keto, traditional grain rice is typically too high in carbohydrates for daily consumption. It's best to use low-carb alternatives like cauliflower or shirataki rice instead. For a moderate low-carb approach, small, portion-controlled servings of whole-grain options like wild rice can be included.