KETO VERDICTAVOID
*White rice should be avoided on keto. With ~27–28g net carbs per 100g cooked*, it will quickly exceed typical daily carb limits and can spike blood glucose.
Is White Rice Keto?
Rice
*White rice should be avoided on keto. With ~27–28g net carbs per 100g cooked*, it will quickly exceed typical daily carb limits and can spike blood glucose.
- Net carbs (100g)27.6g
- Protein (100g)2.4g
- Fat (100g)0.3g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
27.6g
Total Carbs
28.0g
Fiber
0.4g
Protein
2.4g
Fat
0.3g
Calories
130
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- High net carbs: ~27–28g per 100g cooked—not keto-compatible
- Low fiber and high glycemic load can disrupt ketosis
- Minimal fat and limited micronutrients compared with low-carb sides
- If craving a rice texture, choose riced cauliflower or konjac rice instead
HEALTH BENEFITS
- Provides some *B vitamins* and small amounts of minerals
- Easy-to-digest carbohydrate source for non-keto diets
- Naturally *gluten-free* whole-food grain product
- Fortified varieties may add folate and iron (brand dependent)
PREPARATION SUGGESTIONS
KETO SWAP: CAULIFLOWER RICE
Pulse cauliflower into rice-sized pieces; sauté in *butter or olive oil with garlic and salt for 5–7 minutes. Similar texture, a fraction of the carbs*.
KETO SWAP: KONJAC RICE
Rinse well, then dry-sauté to remove moisture. Finish with sesame oil or herb butter. Works as a low-carb base for curries and stir-fries.