Is Rice Keto and Carbs in Rice (+ Keto Rice Substitutes)
on Apr 27, 2023
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If you’ve started following the keto diet, you’re probably wondering if you’ll have to cut out rice. This versatile grain is consumed as a staple food all over the world, but does it have a place in your low-carb meal plan? Is rice keto?
In this post, we’re covering everything there is to know about rice and the keto diet. From carb count to keto-friendly substitutes, you’ll find all the information you need to make informed decisions about incorporating rice into your diet.
Is Rice Keto-Friendly?
No, rice is not suitable for a keto diet. According to the USDA, one cup of cooked rice contains about 35-50 grams of carbs, which is probably more than your limit for the entire day. Rice can easily kick your body out of its state of ketosis, which can hinder the progress you’ve made on keto so far.
Rice is also a high glycemic food, so it causes a significant increase in your blood sugar levels. This results in the release of insulin, which encourages your body to store fat.
How Many Net Carbs In Rice?
| Different Types of Cooked Rice (1 Cup) | Total Carbs | Net Carbs |
| White Rice (158g) | 44.2 grams | 43.4 grams |
| Brown Rice (195g) | 49.5 grams | 46.3 grams |
| Wild Rice (164g) | 34.9 grams | 32 grams |
Why Cannot Rice Fit Into the Keto Diet?
With one cup of white rice weighing in at 43.4 grams of carbs, it’s easy to see why you can’t fit rice into a keto diet. Eating rice (or other high-carb foods) can kick your body out of ketosis, hindering your progress and reducing the rate at which your body burns fat.
Rice Nutrition (Macros)
How Many Carbs In Rice?
Depending on the type, one cup of cooked rice contains 35-50 grams of carbs.
Fats
White rice and wild rice are both virtually fat-free. Brown rice contains 1.8 grams of fat per serving, consisting of monounsaturated and polyunsaturated fats.
Protein
A one-cup serving of white rice contains just over 4 grams of protein, while the same amount of brown rice contains approximately 6 grams. One cup of wild rice has about 6.5 grams of protein.
Calories
There are 204 calories in a cup of cooked white rice and 238 calories in a cup of cooked brown rice. Wild rice has the least calories, with 166 calories per cup.
How Much Fiber in Rice?
Rice isn’t a good source of fiber. Brown rice has the most, with 3.1 grams of fiber per cup. Wild rice has 2.9 grams of fiber per cup, while white rice provides less than a gram of fiber in each cup.
Carbs in White Rice
According to the USDA, there are 44.2 grams of carbs in a cup of cooked white rice.
Carbs in Brown Rice
There are 49.5 grams of carbs in a cup of brown rice, according to the USDA.
Should I Avoid Rice Completely On the Keto Diet?
You’re better off avoiding rice on the keto diet as it’s scratch and high-carb food. Even one serving of rice could kick you out of ketosis and undo the progress you’ve made on your keto journey.
Keto Rice Substitutes
Cauliflower Rice – Carbs per serving (1 cup): 1.6g net carbs
When it comes to keto-friendly rice substitutes, cauliflower is king. You can purchase riced cauliflower from the produce section of your supermarket, or make it yourself using a food processor. This versatile side dish can be used to make keto rice bowls or keto fried rice.
Broccoli Rice – Carbs per serving (1 cup): 2.97g net carbs
Broccoli rice is a great way to stick to your low-carb goals and tuck an extra serving of veggies into your diet. Like cauliflower rice, this keto-friendly side dish is prepared in a food processor by pulsing the florets until they’re about the size of rice grains. Sauté in butter or olive oil before serving.
Shirataki Rice – Carbs per serving (1 cup): 1g net carbs
Made from the root of the konjac plant, shirataki are translucent noodles traditionally found in Japanese cuisine. When cut into small pieces, these noodles have a similar appearance and texture to regular rice. With only 1 gram of net carbs per serving and a healthy amount of fiber, this ‘miracle rice’ is sure to become your new keto favorite.
Shredded Cabbage – Carbs per serving (1 cup): 2.97g net carbs (4)
Shredded cabbage can be deliciously incorporated into a variety of dishes as a low-carb alternative to rice. It only takes a few minutes to prepare using a food processor or grater.
Shredded cabbage can be enjoyed raw for a crunchy and filling salad or cooked in a skillet with spices and fresh herbs for a flavorful side dish.
Healthy Foods That Are Not Allowed on Keto
- Fruits: Most fruits are high in carbs and sugars, which can kick you out of ketosis. This includes bananas, apples, grapes, oranges, mangoes, and pineapples.
- Other Grains: Besides rice, other grains such as oats and corn are high in carbs and not allowed on the keto diet. This also includes bread, pasta, and cereal.
- Legumes: Legumes such as beans, peas, and lentils are high in carbs and not allowed on the keto diet.
- Starchy vegetables: Vegetables such as potatoes, sweet potatoes, yams, and corn are high in carbs and not allowed on the keto diet.
FAQ
How Many Carbs In A Cup of Rice?
Depending on the type of rice, 1 cup of cooked rice can range from 35 to 50 grams of carbs. Wild rice is on the lower end of the spectrum, while white rice has the highest carb count.
Is Cauliflower Rice Keto?
Cauliflower rice is a great option for people on a keto diet. With only 2 grams of carbs per cup, you can even enjoy multiple servings without going over your daily carb limit. Enjoy it as a side dish with your favorite proteins or use it to make keto-friendly fried rice.
What Kind of Rice Can I Eat on Keto?
With its high carb count, rice should definitely be excluded from a keto diet. Regardless of if you choose white, brown or wild rice, a single serving is enough to kick you out of ketosis. To satisfy your rice cravings without exceeding your carb limit, opt for cauliflower rice, broccoli rice or shirataki rice.
How Much Rice Can I Eat on Keto?
Even if you aren’t taking a strict approach to keto, you’ll still have a hard time making room for rice in your daily meal plan. If your carb limit is 20-50 grams of carbs per day, you may be able to have ½ cup of rice without kicking yourself out of ketosis.
Is Brown Rice Ok for Keto?
Although brown rice is more nutritious than white rice, both are too high in carbs for a keto diet. With 46.3 grams of carbs per cup and little in the way of healthy fats, brown rice doesn’t fit the nutrient profile needed for a successful keto diet.
Can You Eat Potato On Keto?
Though they’re gluten-free, potatoes are a starchy root vegetable with lots of carbs. Most people remove potatoes from their diet after starting keto.
Is Jasmine Rice Keto-Friendly?
With its high carb count, Jasmine rice isn’t suitable for a keto diet. Just one cup of cooked Jasmine rice could exceed your carb limit for the day
Is Basmati Rice Keto?
With 70 grams of carbs per cup, basmati rice has no place in a ketogenic diet. Most keto dieters aim for 20-50 grams of carbs per day, making basmati rice a no-go.
Is Wild Rice Keto?
Although wild rice is lower in carbs than white and brown rice, its carb content is still too high for a keto diet. At 32 grams of carbs per cup, just one serving of wild rice could be enough to kick you out of ketosis.
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- Is White Rice Keto and Carbs in White Rice
- Is Brown Rice Keto and Carbs in Brown Rice
- Is Oatmeal Keto and Carbs in Oats
Is Rice Keto and How to Cook Rice
Ingredients
- 2 cups white rice, or jasmine rice or basmati rice
- 3 cups water, or broth
Instructions
- Add rice to a microwave-safe bowl or microwave rice cooker. Pour in enough water to cover easily.
- Swish the rice around with your fingertips and drain the water through a sieve. Repeat 2-3 times until the water is mostly clear.
- Add the correct amount of water for cooking and cover.
- Microwave at 100% or High Power for 10 minutes.
- When the cycle is complete, microwave at 50% or Medium Power for 2 more minutes.
- Remove the rice from the microwave and let it rest covered and undisturbed for 3 minutes.
- Fluff with a fork and serve.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
