KETO VERDICTAVOID
Brown rice is not keto-friendly. At ~23g net carbs per 100g cooked, even modest servings can exceed daily keto carb limits.
Is Brown Rice Keto?
Rice
Brown rice is not keto-friendly. At ~23g net carbs per 100g cooked, even modest servings can exceed daily keto carb limits.
- Net carbs (100g)23g
- Protein (100g)2.6g
- Fat (100g)0.9g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
23g
Total Carbs
24.8g
Fiber
1.8g
Protein
2.6g
Fat
0.9g
Calories
111
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- High net carbs (~23g/100g cooked) are incompatible with ketosis
- Low fat:carb ratio works against keto macro targets
- Likely to spike blood glucose and insulin
- Choose low-carb swaps like riced-cauliflower or konjac-rice instead
- If used at all, reserve for non-keto days or targeted carb refeeds
- Whole grain benefits don’t offset carb load for keto
HEALTH BENEFITS
- Provides manganese, magnesium, and B vitamins (non-keto context)
- Contains fiber compared to white rice
- Whole-food, minimally processed grain option outside of keto
- May support endurance refueling on higher-carb plans
PREPARATION SUGGESTIONS
LOW-CARB MIX-IN
If not strict keto, mix 1 part brown rice with 3–4 parts riced-cauliflower to reduce carbs and boost volume.
PROTEIN & FAT BUFFER
Pair with chicken-breast, avocado, and olive-oil to slow glucose rise (still not keto).
SWAP COMPLETELY
Replace with riced-broccoli or konjac-rice for near-zero-carb bowls and stir-fries.