Shirataki Rice
A low-calorie, carb-free rice alternative made from konjac root.
What is Shirataki Rice?
Shirataki rice, also known as miracle rice, is made from the konjac root, a plant native to Southeast Asia. The root is rich in glucomannan, a soluble fiber known for its health benefits. Shirataki rice is translucent, gelatinous, and almost calorie-free, making it a popular alternative to grain-based rice.
Its texture is slightly chewy, resembling a mix between rice and noodles, while its flavor is neutral, absorbing the taste of the sauces or seasonings it's cooked with. It’s commonly used in stir-fries, soups, or as a rice substitute in keto and low-calorie diets.
Shirataki rice has a unique nutritional profile, providing less than 10 calories per 100 grams and no net carbohydrates due to its high fiber content. This makes it ideal for weight-loss diets and for supporting digestive health.
Nutrition Highlights
These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.
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Health Benefits of Shirataki Rice
Supports Weight Management
Shirataki rice is extremely low in calories and high in water content, helping you feel full while consuming fewer calories. Its fiber content also aids in appetite control.
- Rich in Fiber
- Rich in Water
Improves Digestive Health
The glucomannan fiber in shirataki rice promotes gut health by acting as a prebiotic to nourish healthy gut bacteria, improving overall digestion and regularity.
- Rich in Fiber
Regulates Blood Sugar Levels
The fiber content in shirataki rice slows the absorption of sugars, which may help stabilize blood glucose levels and prevent spikes.
- Rich in Fiber
Diet Compatibility
Is Shirataki Rice suitable for your diet? Here's what you need to know:
Compare Shirataki Rice to Similar Foods
See how Shirataki Rice stacks up against other popular foods:
🍽️ How to Enjoy Shirataki Rice
Breakfast
Mix with scrambled eggs and veggies for a low-carb bowl
Tip: Season with turmeric or paprika for added flavor
Lunch
Use as a base for stir-fry with tofu and broccoli
Tip: Cook in sesame oil for a nutty, rich taste
Dinner
Serve under chicken curry or stewed beans
Tip: Let it soak in sauces to enhance flavor absorption
Snack
Form into rice cakes with avocado and smoked salmon
Tip: Add lemon juice for freshness
✅ The Bottom Line
Shirataki rice is an excellent low-calorie, zero-carb alternative to traditional rice. Its high fiber content offers numerous digestive and weight-loss benefits, making it perfect for keto, vegan, and gluten-free diets.
This versatile ingredient can be enjoyed in stir-fries, soups, or as a base for meals. Incorporating shirataki rice into your diet is simple and can support a balanced lifestyle while helping you achieve health goals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability.
- USDA FoodData Central - Comprehensive nutrient composition data
- FDA Nutrition Facts Label - Daily value percentages and guidelines
- NIH Office of Dietary Supplements - Nutrient recommendations and health information
- Dietary Guidelines for Americans - Evidence-based nutritional guidance
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
