KETO VERDICTYES
Konjac rice is excellent for keto: ~0g net carbs per 100g (and ~0g in a typical 85g serving)—it's 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 (and ~0g in a typical 85g serving)—it's 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
3.5g
Fiber
3.5g
Protein
0g
Fat
0g
Calories
12
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.
WHERE TO BUY
As an Amazon Associate, KetoLens earns from qualifying purchases. We only recommend products we've researched — recommendations never affect our keto verdicts.
Well Lean USDA Organic Konjac Shirataki Rice, 6 Pack (12 Servings)
This USDA Organic konjac rice is ranked the top shirataki rice brand for keto by SureKeto's 16-brand comparison (0g net carbs per 100g) and is praised by keto food bloggers for avoiding the rubbery texture and fishy odor common to cheaper shirataki rice competitors.
Hethstia Shirataki Rice, 10 Packs (Oat Fiber, Gluten-Free Konjac Rice)
Hethstia offers a lower-cost-per-serving option with 10 individual ready-to-eat pouches (vs. Well Lean's 6), made with oat fiber to reduce the rubbery texture and odor typical of cheaper shirataki rice, per its own product literature and Amazon customer reviews praising it as odorless and good value for a keto staple used daily.