Keto Rice – A New Addition To The Keto Diet?

by Al Paterson
keto rice

Keto Rice is eaten globally and is an ingredient for hundreds of dishes. There are also several varieties of rice, and they all have different characteristics.  However, rice has its pros and cons, and in this article, we will discuss different aspects of rice, its nutrition, and whether keto rice is a reality or just a myth?

Can You Eat Rice On Keto?

The burning question that most people that follow Keto diet ask is: Is rice keto-friendly? First, we must pay attention to the carb content in plain white rice. A cup of cooked white rice contains more than 44 net carbs; in other words, if you take plain white rice while you’re on Keto, your Ketosis will end immediately.

When people are on Ketosis, they have to significantly reduce their carb intake to twenty to thirty grams per day. 

keto rice

Is Brown keto Rice?

Brown rice cannot be part of the Keto diet because it is primarily carbohydrates, even though it has a higher fiber content than plain white rice. A cooked cup of brown rice contains 46 net carbohydrates, which will again kill the Ketosis. 

How Much Fiber Is In Rice?

Plain white rice and brown rice are rich in carbs and have low fiber content; Brown rice consists of wholegrain, whereas plain rice is refined. In a cup of cooked white rice, the total fiber content is 3.1 grams, whereas, in a cup of cooked plain rice, the fiber content is extremely low, only 0.6 grams.

Is Cauliflower Rice Keto Friendly?

A cooked cup of cauliflower rice contains three grams of Fiber; it has 90 % fewer carbs and ½ calories than plain rice and brown rice. This means that the Keto diet approves Cauliflower; hence it is part of most Ketogenic diets worldwide. A cooked cup of cauliflower rice only contains four net carbs.

Keto Rice Substitute

The good news is that several substitutes for rice can be a part of the Ketogenic diet, and we have discussed them below.


Barley is a type of grain popular globally; it comes in a powdered form or as flakes. Barley has several health benefits and is rich in Fiber, so people looking to consume dietary Fiber should try it.

Barley contains antioxidants such as lignans, which protect the body’s cells from damage, can help lower cholesterol levels and balance insulin and glucose in the blood. 

A hundred grams of whole Barley contains the following:

  • Calories: 354
  • Protein: More than ten grams
  • Carbohydrates: 77 grams
  • Fiber: 14.6 grams

Barley might match plain rice in calories, but it has a much higher content of Protein and Fiber. Barley is also rich in over thirty nutrients such as beta-glucan, and phytosterols. 

keto rice


Quinoa is an edible seed and is consumed as a grain. In South America, Quinoa has been a staple part of the human diet for thousands of years. People on Ketosis consume Quinoa instead of rice, as it contains all essential amino acids.

Quinoa also reduces the risk of heart illnesses and can also lower blood sugar levels.

A hundred grams of dried Quinoa contains the following:

  • Calories: 364
  • Protein: More than eleven grams
  • Carbohydrates: 68 grams
  • Fiber: 4.5 grams

Quinoa also has a high content of magnesium, which helps the body make DNA, bone, protein, and copper that are essential for the production of energy and red blood cells.

Cauliflower Keto Rice

We have already briefly discussed this rice substitute, but we will shed more light on the details. The Cauliflower belongs to a family of vegetables known as Cruciferous, which also includes Broccoli, Kale, Brussel Sprouts, and Cabbage.

Cauliflower rice is made by chopping Cauliflower raw, and you can do the chopping either by hand or with the help of a food processor. Only stop the chopping process once the Cauliflower has a rice-like appearance and texture.

Once the Cauliflower is chopped, it can be used as it is or you can cook it. This variety of rice is incredibly low in carbs and calories. The Cauliflower Rice is part of many Keto-friendly dishes.

A hundred grams of Cauliflower Rice contains the following:

  • Calories: 24
  • Protein: More than two grams
  • Carbohydrates: Five grams
  • Fiber: 2.4 grams

Broccoli Rice

Broccoli belongs to the same family of vegetables as Cauliflower, and the process of making riced Broccoli is similar to the process of riced Cauliflower. Therefore, broccoli rice is perfect for people trying to follow a diet that is low in calories and carbs.

Broccoli also has several health benefits as it contains antioxidants, cancer-fighting, and anti-inflammatory elements. 

A hundred grams of Riced Broccoli contains the following:

  • Calories: 29 
  • Protein: 3.5 grams
  • Carbohydrates: Five grams
  • Fiber: 3.5 grams

Broccoli also contains 92 ml of Vitamin C, which strengthens the immune system. 

Shredded Cabbage

Cabbage is another member of the Cruciferous vegetable family and can be consumed as an alternative to keto rice. People who consume cabbages usually shred them finely with the help of a food processor.

keto rice

Cabbage is low in carbohydrates and calories and is full of minerals and vitamins. Cabbage also contains a rich quantity of Vitamin C, Vitamin E, Calcium, and Bioactive compounds. Studies on cabbage concluded that it offers protection against heart illnesses, high cholesterol levels, pancreatitis, and liver ailments. 

A hundred grams of shredded cabbage contains the following:

  • Calories: 25 
  • Protein: 1.28 grams
  • Vitamin A: Five micrograms
  • Carbohydrates: 5.8 grams
  • Fiber: 2.5 grams

Shirataki Konjac Rice

The Shirataki Konjac rice is quite popular in Asia and is now gaining popularity worldwide. The rice is low in carbs and calories and high in glucomannan fiber. The Konjac Root, a vegetable that closely resembles potatoes, is converted into a shape that mimics rice. 

A hundred grams of Shirataki Konjac rice contains the following:

  • Calories: 10
  • Protein: 0 grams
  • Carbohydrates: Five grams
  • Rich in Dietary Fiber

The research to find out whether Shirataki Konjac rice has any health benefits or not is ongoing. Scientists speculate that keto rice can reduce glucose and insulin levels in the blood and aid the digestive system. 


Couscous closely resembles a grain; however, it is, in fact, a variety of pasta, which is made from either ground durum wheat or semolina. Middle Eastern and Mediterranean cuisines often contain dishes made from Couscous. 

Couscous has a high fiber and protein content; it keeps the stomach full for longer, aids in digestion, and helps in weight loss.

A hundred grams of Couscous contains the following:

  • Calories: 378
  • Protein: Thirteen grams
  • Carbohydrates: 78 grams
  • Fiber: 4.4 grams

Bulgur Wheat

Bulgur wheat has a similar appearance and characteristics to Couscous, but it is made from cracked durum wheat. This rice substitute is low in fat, high in minerals, and is a whole grain that is minimally processed. Bulgur wheat can help people with diabetes manage their blood sugar.

A hundred grams of Bulgur Wheat contains the following:

  • Calories: 357
  • Protein: Seven grams
  • Carbohydrates: 81 grams
  • Fiber: 11.9 grams


Orzo is also a variety of pasta, its shape and size are similar to rice, and it can also be a perfect keto rice substitute. In addition, Orzo contains a moderate quantity of protein and can help the body grow, repair itself and maintain its health. 

A hundred grams of Orzo contains the following:

  • Calories: 375
  • Protein: 12.5 grams
  • Carbohydrates: 79 grams
  • Fiber: 3.6 grams


Farro is an ancient species of wholegrain wheat. It has a nutty flavor and a chewy texture. Farro closely resembles Barley and contains a high content of protein. Farro should be part of your diet if you are a vegetarian or vegan, and it contains essential amino acids, vitamins, minerals, and phytochemicals. 

A hundred grams of Farro contains the following:

  • Calories: 311
  • Protein: Thirteen grams
  • Carbohydrates: 67 grams
  • Fiber: 6.7 grams
keto rice


Potatoes are a versatile variety of vegetables and can be eaten in many different ways. There are many healthy ways of preparing potatoes, as they can be mashed, boiled, baked, or riced. Potatoes have several health benefits as they contain antioxidants, anti-cancer, anti-inflammatory, cholesterol, and blood sugar-lowering effects. 

A hundred grams of Potatoes contain the following:

  • Calories: 74
  • Protein: Two grams
  • Carbohydrates: 17.6 grams
  • Fiber: 14.6 grams

What Are Exogenous Ketones?

Exogenous ketones are created externally and are known as BHB. This is because the human body also produces BHB (Beta-Hydroxybutyrate). The idea behind most keto pills is that they increase the ketones in the blood and help speed up Ketosis. Usually, external ketones are powered by ketone salts and ketone esters.

While ketone esters work quickly and efficiently, they have an unpleasant taste and are hard to find. Most products that contain exogenous ketones, like Keto trim, increase the level of ketones in the blood, but ketones themselves don’t burn the fat. For example, in a study where participants were given twelve grams of ketone salts, the ketone level in their blood rose by 300 %.


In this article, we answer the most troubling question, is Keto rice a reality? And the answer to that question is that no keto rice is not a reality, and rice, whether plain white or brown, cannot be part of the Ketogenic diet.

However, we have discussed several rice substitutes in this article, such as Cauliflower rice, Broccoli Rice, Shredded Cabbage, etc., that can easily fit in your Keto diet. So please go through the substitutes, choose the ones you like, and make them a part of your diet. 

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