Shirataki rice is a near-zero-calorie rice substitute made from the root of the konjac plant, a perennial herb in the Araceae family native to East and Southeast Asia. A full cup contains roughly 10 calories and just 1 gram of net carbs, compared to 205 calories and 45 grams of carbs in a cup of cooked white rice. It’s made almost entirely of water and a soluble fiber called glucomannan, which gives it a gel-like texture that mimics the shape and size of rice grains.
How Shirataki Rice Is Made
The konjac plant produces a starchy root, or corm, that’s rich in glucomannan. To make shirataki rice, manufacturers extract this fiber, mix it with water and a small amount of lime water (calcium hydroxide) to hold the shape, then form the mixture into small rice-sized pieces. The result is a translucent, slightly chewy grain that absorbs the flavor of whatever you cook it with. It comes packaged in liquid and has an indefinite shelf life before opening.
Nutritional Profile
Per 100 grams, shirataki rice contains about 12 calories, 5 grams of carbohydrates, and 5 grams of fiber. Because the carbs come entirely from fiber, the net carb count is essentially zero. There’s no fat, no protein, and no sugar to speak of. It’s not a source of vitamins or minerals in any meaningful amount.
That makes it less of a nutritional food and more of a volume food: something that fills space on your plate and in your stomach without adding calories. If you’re using it as a full rice replacement, you’ll want the rest of your meal to carry the nutritional weight through protein, vegetables, and healthy fats.
Why It Helps With Fullness
Glucomannan is one of the most absorbent dietary fibers known. It soaks up water and expands in your stomach, increasing the volume and weight of what you’ve eaten. That physical stretching of the stomach wall triggers nerve signals that tell your brain you’re full. The fiber also thickens the contents of your digestive tract, which slows the rate at which your stomach empties. Food stays in your system longer, and you feel satisfied between meals rather than hungry again an hour later.
In the small intestine, this same thickening effect slows nutrient absorption and prompts the release of several hormones linked to appetite suppression. The net result is that a meal built around shirataki rice can feel more filling than its calorie count would suggest.
Effects on Blood Sugar
Because shirataki rice contains almost no digestible carbohydrate, it produces very little blood sugar response after eating. For people managing type 2 diabetes, regular consumption of konjac-based foods has shown measurable benefits. In one study, participants who actively consumed konjac products saw their fasting blood sugar drop from an average of 173 mg/dL to about 153 mg/dL, and their HbA1c (a marker of long-term blood sugar control) decreased from 8.3% to 8.0%. The researchers also observed improved insulin secretion and higher levels of adiponectin, a protein involved in regulating glucose.
Even if you don’t have diabetes, swapping shirataki rice for white rice at a high-carb meal can blunt the blood sugar spike that typically follows. The glucomannan fiber slows how quickly other foods in the same meal are digested and absorbed.
Dietary Compatibility
Shirataki rice fits neatly into several restrictive diets. It’s naturally gluten-free, vegan, and plant-based. With only about 1 gram of net carbs per cup, it’s one of the most keto-friendly rice alternatives available. It’s also commonly marketed as kosher. Because it contains no major allergens (no wheat, dairy, soy, eggs, or nuts), it works for most people with food sensitivities.
How to Prepare It
Shirataki rice arrives packed in water and has a distinct smell when you first open the bag. That odor comes from trimethylamine, the same compound responsible for fishy smells. It’s harmless but off-putting if you skip the prep work.
Start by draining the liquid and rinsing the rice thoroughly under running water for at least 30 seconds. Squeezing a bit of lemon juice over the rice during rinsing neutralizes the trimethylamine through a simple acid-base reaction, which eliminates most of the smell. Some people also boil the rice for two to three minutes after rinsing for extra insurance.
The next step makes the biggest difference in texture. Transfer the rinsed rice to a dry, non-stick skillet over medium heat and cook it without oil for several minutes, stirring occasionally, until the moisture evaporates and the grains start to look slightly opaque. This dry-roasting step reduces the rubbery, bouncy quality that puts many first-timers off. It also helps sauces and seasonings cling to the surface instead of sliding off. Some cooks continue until the edges just begin to brown, which gets the closest to a conventional rice texture.
After dry-roasting, shirataki rice works well in stir-fries, curries, fried rice dishes, and grain bowls. It absorbs surrounding flavors readily, so pair it with bold sauces and well-seasoned proteins.
Potential Digestive Side Effects
The same fiber that makes shirataki rice so low in calories can cause gas, bloating, and diarrhea, especially if you eat a large portion without building up to it. The Cleveland Clinic recommends starting with small amounts to see how your digestive system responds, and drinking plenty of water alongside it. Glucomannan absorbs many times its weight in water, so staying hydrated helps it move through your system smoothly rather than sitting in your gut.
People with irritable bowel syndrome or those taking medications that slow digestion may notice more pronounced discomfort. If you’re new to high-fiber foods in general, a quarter-cup serving mixed into regular rice is a reasonable starting point before going all-in on a full swap.
How It Compares to Regular Rice
The calorie gap is enormous. One cup of cooked white rice delivers 205 calories and 45 grams of carbs. One cup of shirataki rice delivers about 10 calories and 3 grams of total carbs, with only 1 gram of net carbs. That’s a 95% calorie reduction.
The tradeoff is nutritional density. White rice provides B vitamins, iron (especially if enriched), and a meaningful amount of energy from starch. Brown rice adds magnesium and additional fiber. Shirataki rice provides almost nothing beyond the glucomannan fiber itself. It’s a tool for reducing calorie intake at a specific meal, not a complete replacement for grains as a food group. Mixing it 50/50 with regular rice is a practical middle ground that cuts calories in half while keeping some of the texture, flavor, and nutrition of real rice.