Not Keto
White Rice
44.00g net carbs per 1 cup cooked
Soft and starchy, one cup cooked packs 44 g net carbs, which can eat up an entire day's keto budget in a single side dish. Swap it for riced cauliflower when you want that fluffy base without the carb hit.
By MeKeto Editorial · 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 carbs here are nearly all starch, so swapping white for brown or jasmine does almost nothing for the count. Watch sushi rice especially, since it's often seasoned with added sugar and rice vinegar, pushing it even higher. If you want the texture without the hit, riced cauliflower runs about 3 g net carbs per cup and works under stir-fries or curries.
Is White Rice Keto? The Full Answer
White Rice contains 44.00g net carbs per 1 cup cooked (44.60g total carbs minus 0.60g fiber). Soft and starchy, one cup cooked packs 44 g net carbs, which can eat up an entire day's keto budget in a single side dish. Swap it for riced cauliflower when you want that fluffy base without the carb hit.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 220% 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 closest match. Pulse a head of cauliflower or grab a bag of Green Giant riced cauliflower, then sauté it for a few minutes. One cup cooked runs about 3 g net carbs, so you trade 44 g for a fraction of that while keeping the fluffy, spoonable texture. Shirataki rice (the Miracle Noodle style made from konjac) is another option at roughly 1 g net carbs per serving. Rinse it well, dry-pan it to drive off moisture, and it soaks up sauces nicely. For something with more chew, try riced broccoli at around 4 g net carbs per cup. It holds up better under stir-fries and adds a little bite that plain cauliflower lacks.
Measure Your Ketone Levels
A blood ketone meter reads beta-hydroxybutyrate from a finger prick, the marker that defines nutritional ketosis at 0.5 to 3.0 mmol/L. Urine strips measure acetoacetate instead, which drops off once you are fat-adapted. Keto-Mojo makes a blood meter.
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