Is White rice keto?
Not keto-friendly 43.9 g net carbs per one cup cooked (158 g) — 219% of a 20 g keto day.
Short answer: Not in normal portions. One cup cooked (158 g) of white rice: 43.9 g net carbs — 219% of a strict 20 g keto day — with 0.5 g fat and 4.3 g protein.
One cup of cooked rice holds more than two strict keto days of carbs. Riced cauliflower is the standard swap and takes about five minutes in a pan.
How white rice fits a keto carb budget
One serving is 43.9 g net carbs — 219% of a 20 g day. Even half a serving uses 110% of the budget.
Worked example. 158 g of white rice = 44.6 g total carbs − 0.6 g fibre = 43.9 g net carbs, 0.5 g fat, 4.3 g protein and 205 kcal.
If you still want some, plan it: a strict day is 20 g, and how net carbs are counted explains why the fibre here does not rescue it.
Nutrition facts
| Nutrient | Per 100 g | Per one cup cooked (158 g) |
|---|---|---|
| Calories | 130 kcal | 205 kcal |
| Fat | 0.3 g | 0.5 g |
| Protein | 2.7 g | 4.3 g |
| Total carbohydrate | 28.2 g | 44.6 g |
| Fibre | 0.4 g | 0.6 g |
| Net carbs | 27.8 g | 43.9 g |
Where the energy comes from:
How to eat white rice on keto
- Shirataki rice is another near-zero option for curries.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Cauliflower (one cup chopped) | 3.2 g | 40.7 g |
| Cabbage (one cup shredded) | 2.9 g | 41 g |
Compared with other starches
White rice ranks #5 of 8 starches in our database by net carbs per 100 g (lowest first). The foods keto removes. Here is exactly how far over the budget each one goes.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Lentils (cooked) | 12.2 g | 12.1 g |
| Black beans (cooked) | 15 g | 12.9 g |
| Quinoa (cooked) | 18.5 g | 34.2 g |
| Chickpeas (cooked) | 19.8 g | 16.2 g |
| Pasta (cooked) | 29.1 g | 40.7 g |
| Bread (white) | 46.7 g | 13.5 g |
See all starches ranked by net carbs →
Frequently asked questions
How many net carbs are in white rice?
White rice has about 27.8 g of net carbs per 100 g (28.2 g total carbohydrate minus 0.4 g fibre), and about 43.9 g per one cup cooked (158 g).
Can you eat white rice on keto?
Not in normal portions. One one cup cooked contains 43.9 g net carbs, 219% of a strict daily limit.
Values are per 100 g of the stated preparation, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.