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Shirataki rice Calories
Low-calorie, low-carb konjac-based rice alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Shirataki rice (150 g) has 15 calories. That works out to 10 calories per 100 g. It contains 3.8 g of carbs, 0.3 g of protein, 0.2 g of fat and 3.5 g of fiber. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Shirataki rice Nutrition Facts
Selected: 1 cup (medium) · 150 g
15
KCAL / 150G
Carbs
3.8g
· 1% DV
Protein
0.3g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 7% · Fat 9%
Shirataki rice nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 3.5 g | 13% |
| Protein | 0.3 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Shirataki rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 15 kcal |
| 1 tablespoon (small) | 15 g | 2 kcal |
| 1 serving (small) | 85 g | 9 kcal |
| 100 g | 100 g | 10 kcal |
| 1 cup (small) | 100 g | 10 kcal |
| 1 serving (medium) | 150 g | 15 kcal |
| 1 cup (large) | 200 g | 20 kcal |
| 1 pack (whole) | 200 g | 20 kcal |
| 1 serving (large) | 250 g | 25 kcal |
Calculated from 10 calories per 100 g.
Frequently Asked Questions About Shirataki rice
What is Shirataki rice made from?
Shirataki rice is made from konjac root, not from rice grain. Its main component is glucomannan, a soluble fiber, and the rice-shaped pieces are usually packed in water, giving them a softer, more slippery texture than cooked rice.
How do you cook Shirataki rice so it tastes better?
Drain Shirataki rice, rinse it under cold water, then dry-fry it in a pan for a few minutes before adding sauce. This removes excess moisture and helps the pieces absorb flavor; boiling them for a long time can make them rubbery.
Why does Shirataki rice smell fishy when I open the packet?
A mild fishy or earthy smell usually comes from the packing liquid, rather than spoiled rice. Drain and rinse Shirataki rice thoroughly, then heat it in a dry pan; discard it if the smell is strong or sour and persists.
Do you need to rinse Shirataki rice before eating it?
Yes, rinse Shirataki rice after draining it to wash away the packing liquid and reduce its distinctive smell. If you plan to eat it warm, dry-fry it briefly afterward so it is less watery and can take up sauces.
Can you eat Shirataki rice straight from the packet?
Yes, Shirataki rice is generally ready to eat once drained and rinsed, though warming it improves its texture and flavor. Follow the package directions, especially if the product is sold with instructions to cook it before serving.
Does Shirataki rice taste like regular rice?
No, Shirataki rice does not taste or feel exactly like regular rice. It has a mild flavor and a slippery, slightly chewy texture, so it works best when rinsed, dried in a pan, and served with a well-seasoned sauce.
What dishes work well with Shirataki rice?
Shirataki rice works well in saucy dishes such as curries, stir-fries, and rice bowls, where it can absorb other flavors. Add it near the end of cooking rather than simmering it for a long time, which can make the texture rubbery.
How should you store leftover Shirataki rice?
Keep leftover Shirataki rice refrigerated in a clean, covered container, preferably with its packing liquid if available. Use it within a few days, and throw it away if it develops a sour smell, unusual discoloration, or a slippery film.
Can you freeze Shirataki rice?
You can freeze Shirataki rice, but freezing often changes its texture, making it tougher or chewier after thawing. Refrigerating opened rice and using it within a few days is usually a better choice for keeping its original texture.
Can Shirataki rice help with weight loss?
Shirataki rice can replace regular rice in a meal with a lower-energy alternative, which may help some people manage their overall intake. It does not cause weight loss on its own, and a balanced meal still needs satisfying protein and other nutritious foods.
Shirataki rice Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
B2
0.02mg · 2% DV
B3
0.15mg · 1% DV
B6
0.02mg · 1% DV
Minerals
Calcium
27mg · 3% DV
Iron
0.3mg · 2% DV
Copper
0.02mg · 2% DV
Manganese
0.03mg · 1% DV
Potassium ⭐
18mg · 1% DV
Sodium
7.5mg · 0% DV
Shirataki rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shirataki rice
To burn the 15 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Shirataki rice?
Shirataki rice is a rice-shaped alternative made from glucomannan, a soluble fibre extracted from the konjac root. It originated in Japan and is usually sold in liquid; drain and rinse it before adding it to a meal.
Its flavour is mild and neutral, with a slightly springy, chewy texture that readily takes on sauces. In Japan it can stand in for rice in everyday bowls and hot-pot-style dishes; elsewhere, it works in stir-fries, curries and grain bowls when you want a lighter base. It is very low in calories and carbohydrates—about 10 calories per 100 g—so pair it with vegetables and a source of protein for a more satisfying plate. Briefly heating it in a dry pan can help remove excess moisture.
How Nutritious Is Shirataki rice?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Shirataki rice Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Shirataki rice Contain Allergens?
No known major allergens
Which Diets Is Shirataki rice Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Shirataki rice Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.