Is wild rice keto?
Wild rice
Not keto No — wild rice is not keto-friendly.
Technically a grass seed, but still starchy: about 32 g net carbs per cooked cup.
Nutrition per serving
1 cup cooked · 164 g- Net carbs
- 32g
- Calories
- 166kcal
- Protein
- 6.5g
- Fat
- 0.6g
- Total carbs
- 35 g
- Fiber
- 3 g
One serving vs. a 20 g daily net-carb limit 160%
1.6× the daily limit
About 25.6 g of wild rice adds up to 5 g net carbs — about 16% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 166 kcal | 101 kcal |
| Total carbohydrate | 35 g | 21 g |
| Dietary fiber | 3 g | 1.8 g |
| Net carbs | 32 g | 20 g |
| Sugars | 1.2 g | 0.7 g |
| Protein | 6.5 g | 4 g |
| Fat | 0.6 g | 0.3 g |
Portion calculator
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Better keto swaps for wild rice
Keto substitutes for rice 6 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace wild rice
Frequently asked questions
Is wild rice keto?
No — wild rice is not keto-friendly. Technically a grass seed, but still starchy: about 32 g net carbs per cooked cup.
How many net carbs are in wild rice?
1 cup cooked (164 g) of wild rice has about 32 g net carbs (35 g total carbs minus 3 g fiber). Per 100 g, that's 20 g net carbs.
How much wild rice can I eat on keto?
About 25.6 g of wild rice adds up to 5 g net carbs — about 16% of a typical serving. On a typical 20 g daily limit, one serving uses about 160% of your carbs.
What is a good keto substitute for wild rice?
Try cauliflower, mushrooms, hemp hearts. See our full guide: keto substitutes for rice.
