On a low-carb diet but still crave grains? Good news: you don’t have to cut them out entirely. While many grains are naturally high in carbohydrates, several options offer a balance of nutrition and lower carb content that can fit into moderate low-carb or high-fiber diets. Below, we rank the best grains based on total carbs per cooked cup—along with net carbs, which subtract fiber—to help you make informed choices.
The Top 10 Low-Carb Grains (Ranked by Total Carbs)
Each of the grains below is listed with its total and net carbohydrate content per cooked cup. Net carbs are calculated by subtracting dietary fiber from total carbs, which is helpful for many low-carb and keto-style diets.
- 1. Oatmeal: 21 g carbs (18 g net).
- 2. Wild Rice: 35 g carbs (32 g net).
- 3. Bulgur: 34 g carbs (26 g net).
- 4. Couscous: 36 g carbs (34 g net).
- 5. Quinoa: 39 g carbs (34 g net).
- 6. Millet: 41 g carbs (39 g net).
- 7. Barley: 44 g carbs (38 g net).
- 8. Brown Rice (Medium Grain): 46 g carbs (42 g net).
- 9. Teff: 50 g carbs (43 g net).
- 10. Brown Rice (Long Grain): 52 g carbs (49 g net).
Want Even Fewer Carbs? Try These Grain Substitutes
If even the lowest-carb grains feel too heavy for your daily targets, there are excellent vegetable-based alternatives to try. These faux grains and noodles provide satisfying texture with dramatically fewer carbs.
Cauliflower Rice
Cauliflower rice is a favorite low-carb swap for traditional rice. A cup of florets has just 5 g carbs (2 g net). Steam and pulse it in a food processor or buy pre-riced frozen packs for convenience.
Zucchini Noodles (a.k.a. “Zoodles”)
A cup of raw zucchini has 5 g carbs (3 g net), making it ideal for spiralizing into pasta stand-ins. Just sauté lightly to avoid mushiness. Other veggie noodles (like carrot or squash) contain more carbs but are still good options in moderation.
- Butternut Squash: 21 g carbs (14 g net) per cup.
- Carrots: 11 g carbs (6 g net) per cup.
Spaghetti Squash
At 7 g carbs (5.5 g net) per cup, this naturally stringy squash makes a great substitute for pasta. Roast it whole, then shred with a fork for easy prep.
Hack Your Rice for Fewer Carbs (Maybe)
Some food scientists suggest you may be able to reduce the digestible carbs in rice with a simple cooking trick:
- Add 1 tsp coconut oil to boiling water.
- Add ½ cup rice and cook for 40 minutes.
- Refrigerate for 12 hours before eating.
This method may convert some of the rice’s starches into resistant starch, which isn’t absorbed as glucose. Though the results are preliminary (and not peer-reviewed), researchers reported a potential 6–7 g carb reduction per cup in Sri Lankan rice. It might be worth trying—especially if you’re meal prepping in advance.
Low-carb doesn’t have to mean grain-free. By choosing wisely, you can enjoy the flavor and texture of grains while staying within your macro goals. Whether you’re reaching for oats, wild rice, or cauliflower rice, the key is understanding what fits your diet—and how to get creative in the kitchen.
