Is rice allowed in Keto Diet?

Rice is a staple food for many countries around the world. However, NO, you can not eat rice during ketogenic diet.

Why is rice not allowed in Keto Diet?

For practical purposes, when you see the plate or bowl of rice, image it to be sugar. That’s how much sugar you’re to put inside your body (in terms of calories and carbohydrates).

Rice is very high in carbs and also calories and thus releases a lot of insulin in your body, making it a big No for ketogenic diet.

How many calories does rice have?

Approximate calories in rice are equal to 111 calories per 100 gram. Out of which almost all because of carbs.

100gm of rice has almost 23gm carbohydrates by weight. 1gm of carbs give us 4 kcal. Now multiply 23 with 4 and we end up with 96 calories. Which is the major chunk of total number of calories provided by 100 gm rice. Rest small fraction is fat in rice.

Why is rice so high in calories?

Rice are mainly made of carbohydrates and starch. The carbs in rice are very rich in calories. But that’s just one side of story. Rice releases plenty of insulin too as it’s mainly carb, and that’s where it gets bad.

Insulin released by rice intake

When we eat any carbohydrates rich food, plenty of insulin is released in our body. The aim of insulin is to remove the abundant carbohydrates from the blood and allow body to use it and then indirectly store the amount that’s in excess.

The excess carbohydrates in the body are converted to fat and saved for future consumption.

This is the main key concept around keto diet too. The aim of keto diet is to keep insulin release to minimum.

rice in keto diet

Brown rice vs white rice for ketogenic diet

Basically, brown and white rice, both are similar in calories value. Brown rice is simply a white rice with some layers of fibers etc. still on it. So what’s inside it has similar calories and insulin releasing value as white rice.

Thus both white and brown rice are prohibited in keto diet.

Is brown rice allowed in keto diet?

No, as discussed in the section above, brown rice and white rice have similar response inside body in relation to ketogenic diet. Thus both types of rice are not allowed in keto diet plan.

Keto rice substitutes

You can use various products available in the market as an alternate for rice in your keto meal if you’re on keto diet plan.

Some of those keto friendly rice alternate items include:

  • Cauliflower rice
  • Miracle rice (or shirataki rice)
  • Broccoli rice
  • Rutabaga rice
  • Spaghetti squash
  • Cabbage rice
  • Spiral zucchini

Tip: Wheat is also not allowed in Keto Diet

Just to add up, anything which is high in carbs is not allowed in keto diet, which includes wheat also besides rice. This means that anything made of wheat including chapati, roti, tortilla, bread, etc. is not allowed generally. Read more about why wheat is not allowed in ketogenic diet.


Doing a weightloss diet, especially ketogenic, can be tricky sometimes. So it’s ideal to discuss with a qualified medical professional and let him guide you and give you the best ketogenic diet plan for your weight loss. You can contact our doctors on our facebook page or by commenting here and we will get back to you.

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