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Cauliflower rice Calories
Low-calorie, low-carb, fiber-rich vegetable alternative
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cauliflower rice (107 g) has 27 calories. That works out to 25 calories per 100 g. It contains 5.4 g of carbs, 2 g of protein, 0.3 g of fat and 2.1 g of fiber. Its 51.6 mg of Vitamin C covers 57% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower rice Nutrition Facts
Selected: 1 cup (chopped) · 107 g
27
KCAL / 107G
Carbs
5.4g
· 2% DV
Protein
2g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 25% · Fat 8%
Cauliflower rice nutrition facts table · 1 cup (chopped) (107 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 2 g | 4% |
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 Chopped Cauliflower rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 107 g | 27 kcal |
| 1 piece (small) | 25 g | 6 kcal |
| 1 piece (medium) | 40 g | 10 kcal |
| ½ cup (chopped) | 54 g | 14 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (small) | 100 g | 25 kcal |
| 1 serving (medium) | 150 g | 38 kcal |
| 2 cup (chopped) | 214 g | 54 kcal |
| 1 serving (large) | 220 g | 55 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Cauliflower rice
What is cauliflower rice?
Cauliflower rice is cauliflower chopped or grated into small, rice-like pieces; it contains no rice. People use it as a vegetable side or as a substitute for rice in some meals, though its flavor and texture are different.
How do you make cauliflower rice without a food processor?
You can make cauliflower rice with a box grater: wash and thoroughly dry the cauliflower, cut it into florets, then grate them using the large holes. Work over a bowl and stop before the pieces become wet or mushy.
How do you cook cauliflower rice so it does not get soggy?
Cook cauliflower rice quickly in a wide, hot skillet, and avoid crowding the pan. Drying it well before cooking matters because excess moisture and a long cooking time make the pieces soft and watery.
Does cauliflower rice taste like regular rice?
No, cauliflower rice does not taste or feel exactly like regular rice. It has a mild cauliflower flavor and a softer, more vegetable-like texture; season it with herbs, spices, garlic, or citrus to suit the dish.
Can you eat cauliflower rice raw?
Yes, you can eat cauliflower rice raw after washing and drying the cauliflower thoroughly. Its texture is crisp and its cabbage-like flavor is more noticeable than when cooked, so it works best in salads or cold bowls.
Can you freeze cauliflower rice?
Yes, cauliflower rice freezes well. Dry it, divide it into meal-sized portions, and seal it in freezer-safe bags; cook it straight from frozen rather than thawing it first to limit excess moisture in the pan.
How long does cauliflower rice last in the fridge?
Raw cauliflower rice keeps for a few days in a sealed container in the refrigerator. Refrigerate cooked cauliflower rice promptly in an airtight container and use it soon; discard it if it develops an off smell, discoloration, or a slippery texture.
How do you keep cauliflower rice from smelling while cooking?
Cook cauliflower rice briefly and ventilate the kitchen to keep its cabbage-like smell from becoming strong. Overcooking intensifies the odor, while lemon, garlic, and spices can balance the flavor in the finished dish.
Can cauliflower rice replace rice in any recipe?
No, cauliflower rice cannot replace rice seamlessly in every recipe because it releases moisture and lacks rice’s starchy texture. It works well as a quick side or in bowls, but it will not bind or absorb liquid like cooked rice.
Is cauliflower rice filling enough for a meal?
Cauliflower rice can be part of a filling meal, but by itself it may not satisfy hunger for long. Pair it with a protein-rich food, such as beans, eggs, tofu, fish, or chicken, and other vegetables.
Cauliflower rice Vitamins & Minerals
Vitamins
Vitamin C
51.57mg · 57% DV
Folate
60.99µg · 15% DV
B5
0.72mg · 14% DV
Vitamin K
16.59µg · 14% DV
Minerals
Potassium ⭐
320mg · 9% DV
Manganese
0.17mg · 7% DV
Phosphorus
47mg · 7% DV
Copper
0.04mg · 4% DV
Sodium
32mg · 1% DV
Cauliflower rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower rice
To burn the 27 calories in 1 cup (chopped) (107 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 Cauliflower rice?
Cauliflower rice is finely grated or chopped cauliflower, cut into small pieces that resemble rice; it contains no rice. It is usually made from fresh cauliflower at home, though ready-prepared versions are also available. The dish is a modern vegetable-based alternative often chosen in place of grain rice, rather than a traditional rice variety.
Across many cuisines, it works as a side, a base for bowls, or a bed for curries and stir-fries. A quick sauté with a little oil and seasoning softens it while keeping some bite. It is low in calories and carbohydrates and provides fibre, though it is less filling than a comparable portion of cooked rice. Avoid overcooking, and pair it with a protein-rich topping or vegetables for a more satisfying meal.
How Nutritious Is Cauliflower rice?
Nutrient density
Very high
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 Cauliflower rice Processed?
NOVA 2
Minimally 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 Cauliflower rice Contain Allergens?
No known major allergens
Which Diets Is Cauliflower 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
Cauliflower rice Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.