A Simple Guide to Counting Carbs in Rice & Grains

Carbs in white rice

White rice is the most popular type of rice, which is derived from brown rice. The process required to turn brown rice into white rice requires the rice to undergo further milling, which removes the bran. However, this additional processing causes a loss of fibre and other nutrients that are found in brown rice. Some types of white rice are enriched to replace some of the lost nutritional value with added B vitamins.

Whether you are having short grain, basmati, or long grain white rice, the carb content will be similar. The glycaemic index may differ, with basmati rice typically having a lower glycaemic index.

In the examples below, you can see a medium portion of 3 different types of white rice that all have a similar carb content. However, the fibre content will be significantly lower than in brown rice.

Carbs in brown rice

Brown rice is the go-to choice of rice for those maintaining a healthy diet, as it is considered to have more nutritional value than white rice. Brown rice is a whole grain and, as it still contains the bran, has a higher fibre content than white rice, helping you meet your recommended daily values of fibre. In addition, it is also a great source of magnesium and selenium.

Brown rice also has a lower glycaemic index, meaning the effect on blood sugar levels after a meal will be lower than white rice, helping to protect against heart disease. However, portion size is still the most important factor determining this.

A small portion of brown rice will typically contain around 30g of carbohydrates, while a medium to large portion will contain 45g to 70g of carbohydrates.

Low carb rice options

There are a number of low carb rice alternatives for those looking to reduce their total carb intake with low carb foods, to help with weight loss or other health benefits. While you can find low carb rice substitutes at health food stores and grocery stores, it is possible to make your own with a food processor.

Cauliflower rice, for example, is simple to make. It contains almost no carbs and is also very low in calories. However, this does mean you will have to adequately replace the calories with protein or other veggies to maintain fullness. Broccoli can be used in the same way as cauliflower and is an excellent source of vitamin C.

Puy lentils are a low carb alternative for rice that is high in fibre and works well with fish dishes. Butternut squash makes a great rice substitute for risotto rice in risottos. There is also shirataki rice, a rice substitute that is made out of konjac, an Asian root vegetable.

Carbs in risotto rice

Risotto is a short grain Italian rice. The most common types available in the UK are Arborio and Carnaroli, both of which have a similar carb content. Risotto can be made with a wide range of ingredients and can be a starter or main course.

Below are 3 portion sizes for a mushroom risotto, showing a starter size with 28g carbs up to a large portion containing 71g carbohydrates.

Carbs in rice side dishes

There are a variety of rice side dishes available from different restaurants and takeaways. If ordering Chinese or Indian food, a typical serving size of rice will be around 70g to 100g of carbohydrates. This includes egg fried rice, special fried rice, boiled rice and pilau.

Other rice side dish options include rice & peas, a popular Caribbean side dish. Although it contains kidney beans, generally the dish is predominantly rice, so it shares a similar carb content to fried rice and pilau dishes.

Jollof rice is an African rice side dish that contains palm oil. It has a slightly lower amount of carbs, but it does have a high calorie content due to the amount of fat it contains.

Carbs in rice main dishes

Rice often forms the main part of a dish in many cuisines, such as risotto, sushi, paella, biryani and nasi goreng, to name a few. When eating a main dish that is predominantly rice, it is likely that the carb content will be relatively high. Therefore, if you are looking to limit carbs, you may wish to choose a different option, or have a half portion.

Below are 3 examples of main meal dishes showing a large restaurant or takeaway size portion.

Carbs in couscous

Couscous is one of the most popular grains. It is derived from wheat and can be a small grain, but also available as giant couscous. Couscous is a great accompaniment to a tagine or served cold in a salad, such as couscous with feta and harissa.

Whole wheat couscous, just like wholemeal bread, is a healthier option as it contains more fibre and has a lower glycemic index, meaning it will have a lower impact on blood glucose levels. Below are 3 examples of the different types of couscous. You can see that a medium portion contains around 50g of carbs.

Carbs in grains

There is a wide range of other grains that can make a good alternative to rice if you are trying to increase the variety of foods you eat. Different grains will work best with different dishes. For example, bulgur wheat is a higher fibre, lower carb alternative to couscous that can be used as an alternative to rice in a risotto, such as beetroot risotto, or used in salad.

Quinoa is gluten-free and lower in carbs than couscous and contains a relatively high amount of protein. It also contains good quantities of all the essential amino acids, meaning that it is a useful addition to a vegetarian or vegan diet. Pearl barley is a whole grain wheat that is excellent in soups or stews and can be used in place of rice in a risotto.