Is white rice keto?
White rice
Nearly pure starch: one cup of cooked rice has about 44 g net carbs — double a strict daily limit.
Nutrition per serving
1 cup cooked · 158 g- Net carbs
- 44g
- Calories
- 205kcal
- Protein
- 4.3g
- Fat
- 0.4g
- Total carbs
- 45 g
- Fiber
- 0.6 g
About 18 g of white rice adds up to 5 g net carbs — about 11% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 205 kcal | 130 kcal |
| Total carbohydrate | 45 g | 28 g |
| Dietary fiber | 0.6 g | 0.4 g |
| Net carbs | 44 g | 28 g |
| Sugars | 0.1 g | 0.1 g |
| Protein | 4.3 g | 2.7 g |
| Fat | 0.4 g | 0.3 g |
Portion calculator
Open carb counter →- Net carbs
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0% of your 20 g daily net-carb limit. Personalize
If you do eat white rice
-
Cauliflower rice is the classic swap: about 3 g net carbs per cup. - Konjac (shirataki) rice has almost no carbs at all.
- For fried rice, stir-fry cauliflower rice in a very hot pan so it browns instead of steaming.
Better keto swaps for white rice
Keto substitutes for rice 6 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace white rice
Frequently asked questions
Is white rice keto?
No — white rice is not keto-friendly. Nearly pure starch: one cup of cooked rice has about 44 g net carbs — double a strict daily limit.
How many net carbs are in white rice?
1 cup cooked (158 g) of white rice has about 44 g net carbs (45 g total carbs minus 0.6 g fiber). Per 100 g, that's 28 g net carbs.
How much white rice can I eat on keto?
About 18 g of white rice adds up to 5 g net carbs — about 11% of a typical serving. On a typical 20 g daily limit, one serving uses about 219% of your carbs.
What is a good keto substitute for white rice?
Try cauliflower, shirataki noodles, hearts of palm, cabbage. See our full guide: keto substitutes for rice.
