Is brown rice keto?
Brown rice
Not keto No — brown rice is not keto-friendly.
More fiber than white rice but still very high in starch — a cup has over 45 g net carbs.
Nutrition per serving
1 cup cooked · 202 g- Net carbs
- 48g
- Calories
- 248kcal
- Protein
- 5.5g
- Fat
- 2g
- Total carbs
- 52 g
- Fiber
- 3.2 g
One serving vs. a 20 g daily net-carb limit 242%
2.4× the daily limit
About 20.8 g of brown rice adds up to 5 g net carbs — about 10% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 248 kcal | 123 kcal |
| Total carbohydrate | 52 g | 26 g |
| Dietary fiber | 3.2 g | 1.6 g |
| Net carbs | 48 g | 24 g |
| Sugars | 0.5 g | 0.2 g |
| Protein | 5.5 g | 2.7 g |
| Fat | 2 g | 1 g |
Portion calculator
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Better keto swaps for brown rice
Keto substitutes for rice 6 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace brown rice
Frequently asked questions
Is brown rice keto?
No — brown rice is not keto-friendly. More fiber than white rice but still very high in starch — a cup has over 45 g net carbs.
How many net carbs are in brown rice?
1 cup cooked (202 g) of brown rice has about 48 g net carbs (52 g total carbs minus 3.2 g fiber). Per 100 g, that's 24 g net carbs.
How much brown rice can I eat on keto?
About 20.8 g of brown rice adds up to 5 g net carbs — about 10% of a typical serving. On a typical 20 g daily limit, one serving uses about 242% of your carbs.
What is a good keto substitute for brown rice?
Try cauliflower, shirataki noodles. See our full guide: keto substitutes for rice.
