KETO VERDICTLIMIT
Unsweetened rice milk is not practical for keto. At roughly ~9g net carbs per 100ml and very low protein/fat, even small servings eat up your daily carb budget. Choose lower-carb alternatives like almond, macadamia, or pea milks.
Is Rice Milk (Unsweetened) Keto?
Milk & Cream
Unsweetened rice milk is not practical for keto. At roughly ~9g net carbs per 100ml and very low protein/fat, even small servings eat up your daily carb budget. Choose lower-carb alternatives like almond, macadamia, or pea milks.
- Net carbs (100g)9g
- Protein (100g)0.4g
- Fat (100g)1g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
9g
Total Carbs
9g
Fiber
0g
Protein
0.4g
Fat
1g
Calories
54
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- Not recommended on keto due to high net carbs (~9g/100ml)
- Even unsweetened versions are starch-based and rapidly digested
- Can spike blood glucose and insulin compared with nut/seed milks
- Consumes a significant share of strict daily carb limits
- Superior alternatives exist with ≤0.5g net carbs per 100ml
- Best avoided for daily use on standard ketogenic diets
HEALTH BENEFITS
- Often fortified with calcium and vitamin D to support bone health
- Naturally dairy-free for those with lactose intolerance
- Provides small amounts of B vitamins (brand-dependent)
- Easy to digest for many compared with some other grain milks
- Useful carbohydrate source for non-keto athletes needing quick energy
- May contain antioxidants if made from whole-grain rice
PREPARATION SUGGESTIONS
NOT RECOMMENDED FOR KETO
Reserve for off-plan days; the carb load makes it unsuitable for regular keto intake.
ALTERNATIVE BEVERAGES
Swap to almond-milk-unsweetened, macadamia-milk, or pea-milk-unsweetened for a similar use with far fewer carbs.
OCCASIONAL COOKING USE
If absolutely needed, use a very small amount in savory recipes and track carefully.
SMOOTHIE BASE (LIMITED)
Only if you have spare carbs; prefer pea-milk-unsweetened or almond-milk-unsweetened instead.
DESSERT APPLICATIONS
If used at all, keep portions tiny and account fully in macros for special-occasion desserts.