KETO VERDICTYES
Konjac rice is excellent for keto: ~0g net carbs per 100g (glucomannan fiber), ultra-low calories, and a perfect stand-in for rice—just add flavorful, high-fat sauces for satiation.
Is Konjac Rice (Shirataki) Keto?
Rice
Konjac rice is excellent for keto: ~0g net carbs per 100g (glucomannan fiber), ultra-low calories, and a perfect stand-in for rice—just add flavorful, high-fat sauces for satiation.
- Net carbs (100g)0g
- Protein (100g)0g
- Fat (100g)0g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
3g
Fiber
3g
Protein
0g
Fat
0g
Calories
10
Source: Nutritional databases and food labels
WHY IT'S KETO-FRIENDLY
- Near-zero net carbs: most carbs are non-digestible glucomannan fiber
- Ultra-low calories—lets you add fats/protein to hit keto macros
- Absorbs sauces well, delivering flavor with minimal carb impact
- Great rice substitute to keep meals satisfying and carb-light
HEALTH BENEFITS
- Glucomannan fiber may improve satiety and support weight management
- Prebiotic effects can promote a healthier gut microbiome
- Replacing high-carb rice can blunt post-meal glucose spikes
- Very low energy density helps control total calorie intake
PREPARATION SUGGESTIONS
STANDARD PREPARATION
Rinse thoroughly, parboil 1–2 minutes, then dry-fry in a pan to remove excess moisture before saucing.
PORTION CONTROL
Use generous rice portions but pair with butter, pesto, curry, or cream-based sauces plus protein for keto balance.