Carbs in White Rice: The Quick Answer
White Rice contains 20.0g of net carbs per 100g, calculated by subtracting 1.0g of dietary fiber from 21.0g of total carbohydrates. With 96.0 calories, 2.0g protein, and 0.2g fat per 100g, it is classified as Moderate Carbs for carbohydrate content.
Net carbs — not total carbs — are what matter for keto and low-carb diets. Only net carbs raise blood sugar and affect insulin, which is why tracking them accurately is key to staying in ketosis. Use our Keto Macro Calculator to find your daily net carb limit based on your body and goals.
Is White Rice Keto Friendly?
White Rice has 20.0g net carbs per 100g, which is moderate. It can be included occasionally on keto if portions are controlled and the rest of your day's carbs are kept very low.
Best Low-Carb Swaps for White Rice
White Rice is high in carbs. If you're eating low-carb or keto, these swaps deliver the same satisfaction with a fraction of the net carbs.
| Instead of | Try this | Why it helps |
|---|---|---|
| White rice (1 cup cooked, ~45g net carbs) | Cauliflower rice | Pulse cauliflower in a food processor — ~5g net carbs per cup |
| White rice in a stir-fry | Broccoli rice | Riced broccoli works in any stir-fry, adds fiber and nutrients |
| Rice bowl base | Mixed greens with protein on top | Keeps the bowl filling without the carb hit |
| Sushi rice | Cucumber-wrapped hand rolls (temaki) | Same flavors, none of the rice — ~2g net carbs per roll |
How Net Carbs Are Calculated
Net carbs are calculated by subtracting dietary fiber (and sugar alcohols, if present) from total carbohydrates: Net Carbs = Total Carbs − Fiber. For White Rice: 21.0g − 1.0g = 20.0g net carbs per 100g.
Dietary fiber is subtracted because it passes through the digestive system without being absorbed as glucose. It does not raise blood sugar or trigger an insulin response, making it irrelevant for carb counting on keto and low-carb diets.