Not Keto
Brown Rice
46.80g net carbs per 1 cup cooked
Chewy and nutty, one cooked cup packs 46.8 g net carbs, which blows past a full day of keto eating in a single side dish. Swap it for cauliflower rice or shirataki when you want that bowl-of-grains feel without the carb load.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 100% of your 20g daily budget.
Plan the rest of your day
Good to Know
The 3.1 g of fiber per cup sounds healthy, but it barely dents the 49.9 g of total carbs, so the net stays high. Watch portion creep at restaurants, since a typical sushi or burrito bowl base often runs closer to 1.5 cups. If you want that nutty, chewy texture without the starch, riced cauliflower (about 3 g net carbs per cup) is the swap most people reach for.
Is Brown Rice Keto? The Full Answer
Brown Rice contains 46.80g net carbs per 1 cup cooked (49.90g total carbs minus 3.10g fiber). Chewy and nutty, one cooked cup packs 46.8 g net carbs, which blows past a full day of keto eating in a single side dish. Swap it for cauliflower rice or shirataki when you want that bowl-of-grains feel without the carb load.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 234% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Cauliflower rice is the easy stand-in here. Pulse a head into rice-sized bits, saute in a little oil, and you land around 3 g net carbs per cooked cup instead of the 46.8 g you get from a cup of the brown stuff. Shirataki rice (the konjac-based kind, sold under brands like Miracle Noodle) is another option, sitting near 1 g net carbs per serving. Rinse it well, dry-fry it in a hot pan, and the texture firms up nicely. If you want something with a bit more chew and a nutty flavor, try riced broccoli at roughly 4 g net carbs per cup. All three soak up sauce the way you would expect from a grain side, without the carb load.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.