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What is a good low carb rice?

Low carb diets have gained significant popularity in recent years due to their numerous health benefits and potential for weight management. As people become more conscious of their food choices, the role of rice, a staple in many diets, has come under scrutiny. This has led to the introduction of the concept of low carb rice as an alternative for individuals looking to reduce their carbohydrate intake.

When it comes to following a low carb diet, traditional rice can be a major obstacle due to its high carbohydrate content. This is where low carb rice comes into play, offering a lower carb alternative without compromising on taste or texture. It allows individuals to enjoy their favourite rice-based dishes while keeping their carb consumption in check. Low carb rice options like cauliflower rice, shirataki rice, and konjac rice have become popular choices among health-conscious consumers. These alternatives provide a versatile and carb-friendly base for a wide range of recipes, from stir-fries to sushi.

Nutritional Comparison

Nutrient proximates

Brown rice

White rice


82 calories

68 calories


1.83 g

1.42 g

total lipid (fat)

0.65 g

0.15 g


17.05 g

14.84 g

fibre, total dietary

1.1 g

0.2 g

sugars, total

0.16 g

0.03 g


2 milligrams (mg)

5 mg


0.37 mg

0.63 mg


3 mg

1 mg

fatty acids, total saturated

0.17 g

0.04 g

fatty acids, total trans

0 g

0 g


0 mg

0 mg


Best Low Carb Rice

  1. Cauliflower Rice:

    • Low in carbohydrates and calories.

    • High in vitamins C and K, as well as fibre.

    • Versatile and can be used in various rice-based dishes.

  2. Broccoli Rice:

    • Another low-carb, nutrient-dense option.

    • Rich in vitamins C and K, as well as folate and fibre.

    • Adds a unique flavor and texture to dishes.

  3. Shirataki Rice:

    • Virtually zero carbohydrates and calories.

    • Made from konjac yam, offering a gelatinous texture.

    • Ideal for those following low-carb or calorie-restricted diets.

  4. Zucchini Rice:

    • Low in carbs and calories.

    • High in vitamins A and C, as well as potassium.

    • Light and refreshing, perfect for summer dishes.

  5. Quinoa:

    • Higher in protein and fibre compared to traditional rice.

    • Contains all nine essential amino acids, making it a complete protein source.

    • Provides a nutty flavour and chewy texture.

  6. Konjac Rice:

    • Extremely low in carbohydrates and calories.

    • Made from the konjac plant, offering a gel-like texture.

    • Gluten-free and suitable for various dietary restrictions.

  7. Brown Rice:

    • Although higher in carbohydrates compared to the previous options, brown rice offers more nutrients and fibre than white rice.

    • Rich in vitamins and minerals such as B vitamins, manganese, and magnesium.

    • Provides sustained energy due to its complex carbohydrate content.

  8. Wild Rice:

    • Another nutritious option with a distinct flavour and texture.

    • Higher in protein and fibre compared to white rice.

    • Contains essential nutrients like potassium, phosphorus, and zinc.

  9. Barley:

    • While not technically a rice alternative, barley offers a chewy texture and nutty flavour similar to rice.

    • High in fibre, vitamins, and minerals.

    • Provides a slower release of energy, helping to regulate blood sugar levels.

  10. Millet:

    • A gluten-free grain with a slightly sweet flavour.

    • Rich in protein, fibre, and essential nutrients like magnesium and phosphorus.

    • Offers a light and fluffy texture, suitable for various dishes.


Smart Swaps: Low Carb Rice Picks for a Balanced Diet

There exists a diverse landscape of low carbohydrate rice alternatives in the market, from cauliflower rice to shirataki rice and konjac rice. These options provide a healthier choice for individuals aiming to reduce their carbohydrate intake while still enjoying rice-like meals. When considering the nutritional aspect, the comparison between low carb rice and traditional rice revealed significant variations in carbohydrate content and overall nutrients. Opting for low carb rice can be beneficial for those following a low-carb diet or looking to manage their blood sugar levels effectively.

To select a good low carb rice, prioritise your preferences regarding taste and texture while also considering the carbohydrate content. Experiment with different brands to find the one that suits your palate and dietary requirements best. Make an informed choice to enhance your low-carb journey without sacrificing your love for rice.


  1. Is cauliflower rice a good low carb alternative to traditional rice?

    Yes, cauliflower rice is a popular low carb option that can be used in place of traditional rice.

  2. Are Shirataki noodles a good low carb rice substitute?

    Shirataki noodles are another low carb option that can be used as a rice substitute.

  3. Can quinoa be considered a good low carb rice alternative?

    Quinoa is a high-protein grain that is not necessarily low carb, so it might not be the best choice for a low carb rice alternative.

  4. Is wild rice a good low carb option compared to other types of rice?

    Wild rice is a better low carb option compared to many other types of rice, but it still contains more carbs than some other rice substitutes.

  5. What other low carb options can be used in place of rice?

    Other low carb options besides cauliflower rice and Shirataki noodles include konjac rice, broccoli rice, and spiralized zucchini.