Is Konjac Rice Good for You? The Honest Rundown

Updated 21 October 2026 · OmniCart Malaysia

Konjac rice (also called shirataki) keeps showing up as a low-calorie swap for white rice. Here's what it actually is, what the label says, and how to cook it — without the hype.

What is konjac rice?

Konjac rice is made from the fibre (glucomannan) of the konjac plant, shaped into rice-like grains. It has a neutral taste and takes on whatever you serve it with, which is why people use it as a stand-in for white rice.

What the label says

For the SKINNYUMS Konjac Dry Rice, the pack lists about 29 kcal per 25 g cooked, with 0 g fat, 0 g sugar and 5 g of fibre, gluten-free and no MSG. The seller compares that to 60.5 kcal for the same amount of white rice (Malaysian MOH food-composition data) — roughly 90% fewer calories per serving.

One honest caveat

Konjac is a fibre food — its protein content is essentially zero. So treat it as a rice swap, not a protein source, and build the rest of your plate (protein, vegetables) around it. Whether it's "good for you" depends on what you want from it: fewer calories per bowl and more fibre, yes; a complete meal on its own, no.

How to cook it

1. Open the pack and tip the rice into a bowl.
2. Pour over hot water, cover, and leave about 10 minutes.
3. Drain and serve as you would white rice — or stir it through soup, salad or a sauce.

Store it cool and dry, out of sunlight, and don't freeze it.