Is Brown Rice Keto (Carbs in Brown Rice)
on Mar 21, 2023, Updated Nov 21, 2023
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It’s well known that brown rice is more nutritious than white rice, but is it keto-friendly? In this post, we’ll cover everything you need to know about the carb content of brown rice, its nutritional profile, plus an easy way to fit “rice” into a ketogenic diet.
From rice pudding to risotto to biryani, rice is definitely one of the most versatile ingredients in your pantry. It’s great as a side dish, or it can be combined with other ingredients to make a filling and delicious meal. But if you’re on a keto diet, you may be wondering if you should avoid it altogether. Keep reading to find out.
What is Brown Rice?
Brown rice is produced by removing the hull (outer layer) from whole grain rice. Unlike white rice, brown rice isn’t polished or processed, so it still retains its nutritious bran and germ layers. Because of this, brown rice has a chewier texture, slightly nutty flavor, and is nutritionally superior in comparison to white rice.
Is Brown Rice Keto-Friendly?
Due to its high carbohydrate content, brown rice is unsuitable for a keto diet. Even one serving could be enough to kick you out of ketosis. If you’re trying to limit your carb intake, you’re better off substituting with cauliflower rice.
How Many Net Carbs In Brown Rice?
Based on nutrition information from the USDA, one cup (195 grams) of cooked brown rice contains 46 grams of carbohydrates and 3.5 grams of fiber. This works out to nearly 43 grams of net carbs.
On a typical diet, the daily carb limit is 20-50 grams of carbs, so it’s pretty much impossible to have brown rice without jeopardizing your dietary goals.
Low-Carb Keto Substitutes for Brown Rice
Cauliflower Rice
With only 6 grams of carbs per cup, cauliflower rice is an ideal option for people on the ketogenic diet.
In addition to it being low-carb, cauliflower rice is a great way to get an extra serving of veggies in your day.
Cauliflower rice is also low in calories and high in vitamin C, while aiding digestion and gut health.
Broccoli Rice
Just like cauliflower, broccoli can be used to make a low-carb substitute for rice. One cup of cooked broccoli rice contains just 6 grams of net carbs. What’s more, you’ll get all the nutritional benefits of broccoli, such as high levels of vitamin C and a decent amount of vitamin B6 and calcium.
Broccoli rice is easy to make. Just pulse the broccoli in a food processor or blender until it’s as fine as rice grains.
Shirataki Rice
Also known as miracle rice, shirataki rice contains just 1 gram of net carbs per serving. This gluten-free rice substitute is made from the root of the konjac or konnyaku plant. With its rice-like texture and neutral taste, shirataki is versatile enough to incorporate into a variety of dishes.
Shredded Cabbage
Shredded cabbage isn’t as rice-like as the other substitutes we’ve suggested, but it’s still a great keto-friendly ingredient. One cup provides just over 5 grams of net carbs and about 20 calories. Cabbage is a highly nutritious ingredient, rich in fiber, as well as vitamins C and K.
To make it, you can use a grater, food processor or knife.
Brown Rice Nutrition (Macros)
How Many Carbs In Brown Rice?
One cup (195 grams) of cooked brown rice has 46 grams of carbohydrates. This makes it virtually impossible to fit into a keto diet.
Fats
Brown rice is very low in fat, with only 1.6 grams in a 1-cup serving. The fat in rice is both monounsaturated and polyunsaturated.
Protein
You’ll get 4.5 grams of protein in a 1-cup serving of cooked brown rice. The protein in rice is considered incomplete, since it doesn’t contain all nine essential amino acids.
Calories
One cup (195 grams) of cooked brown rice contains 218 calories. In terms of composition, 86% of the calories come from carbs, 8% from protein and 6% from fat.
FAQ
What Rice Is Keto-Friendly?
All types of “real” rice are too high in carbs for a ketogenic diet. The rice grain is naturally carbohydrate dense, though some varieties are lower than others. White rice has the highest carb content and is the least nutritious. Although brown rice and black rice offer more nutritional value than white rice, they have too many carbs for keto.
Keto-friendly alternatives to regular rice include cauliflower rice, broccoli rice and shirataki rice.
What Is the Lowest Carb Rice?
According to the USDA, black rice contains 34 grams of carbs per ¼ cup, which makes it the lowest-carb rice. Regardless of this, black rice is still too high in carbs for a ketogenic diet, though it could be consumed on a regular low-carb diet.
Is Brown Rice Considered Low Carb?
Although brown rice provides fewer carbs than white rice, its carb content is still relatively high. Although there’s no strict definition, most people on a low-carb diet try to consume less than 130 grams of net carbs per day. Cooked brown rice provides 46 grams of carbohydrates per cup, so you can definitely fit it into a low-carb diet. Just be sure to have it in moderation.
Is Quinoa Keto-Friendly?
Quinoa is quite high in carbs, which makes it unsuitable for a keto diet. A 3.5-ounce serving of quinoa (100 grams) contains over 20 grams of carbs, with 18.6 grams of net carbs.
Is Basmati Rice Keto-Friendly?
If you’re doing keto, avoid basmati rice like the plague. Just one serving can easily take up your entire carb budget for the day. One cup of cooked basmati rice contains 46 grams of carbs and very little fiber.
For most people on a ketogenic diet, the goal is to consume 20-50 grams of carbs per day. When you consistently limit your carb intake, your body enters a state of ketosis and starts to burn fat. If you exceed a certain amount of carbs, you’ll kick yourself out of ketosis. Basmati rice is definitely not an option if you want to be successful with keto.
Are Lentils Keto?
With nearly 37 grams of net carbs per cup, lentils can hardly be considered keto-friendly. If you’re on a ketogenic or other low-carb diet, you’ll definitely want to steer clear of lentils.
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Keto Brown Rice Substitute (Cauliflower Rice Recipe)
Ingredients
- 16 ounces cauliflower rice
- 2 tablespoon unsalted grass-fed butter
- 1 tablespoon minced garlic
- salt and pepper, to taste
- 1/2 teaspoon chili
- 2 teaspoons chopped parsley
- 1 teaspoon lemon juice
Instructions
- Heat a large skillet over medium-high heat.
- Add butter to the skillet. Once it’s melted, add the minced garlic, stirring for 3-4 minutes.
- Add the cauliflower rice, salt, pepper and chili, stirring occasionally.
- Once the rice has turned a light brown color, remove from the skillet and add lemon juice.
- Garnish with parsley and serve immediately.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
