⏱ 15 min total

Easy Cauliflower Rice

Name: Easy Cauliflower Rice
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 1 serving
Ingredients: 1 cup chopped, Cauliflower; ½ tbsp Olive oil; 1 ½ clove Garlic; ¼ cup, chopped Scallions; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 143 g · 6 ingredients

Calories

101

5%
of a 2,000 cal day

Protein
2.8g
10% of calories
Carbs
8.7g
32% of calories
Fat
7.1g
58% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Easy Cauliflower Rice (143 g) has 101 calories, with 2.8 g of protein, 8.7 g of carbohydrates and 7.1 g of fat. Most of its energy comes from fat (58% of calories). It is high in Vitamin C (64% DV), Vitamin K (60% DV) and Vitamin B6 (21% DV).

Per 100 g

71cal

low energy density

Protein per 100 cal

2.8g

Net carbs

carbs minus fiber

Fiber

2.9g

2.7 g sugar

High in

20%+ of the daily value

Vitamin C64%
Vitamin K60%
Vitamin B621%

Good source of

10–19% of the daily value

Dietary fiber10%
Folate (B9)19%
Pantothenic acid15%
Iron12%
Manganese12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 5 min

1
Cut the cauliflower, including the stems, into smallish same size pieces until you have 4 generous cups of cauliflower pieces. Using the steel blade of a food processor, process 2 cups of cauliflower pieces at a time, pulsing it in short bursts until it's finely chopped enough to resemble rice, but slightly larger.
2
Peel garlic cloves and slice in half lengthwise. Chop enough green onions for the amount of cauliflower you're using.
3
Heat the oil in a non-stick frying pan over medium-high heat until it feels hot when you hold to hover over top, then add the garlic cloves and stir-fry until fragrant, about 30 seconds.
4
Add the cauliflower to the hot pan and season generously with salt and fresh-ground black pepper. Stir fry the cauliflower, turning it over often, until it's starting to soften and lose the raw taste, about 3-4 minutes. (Taste a little to see if it's done to your liking.) Turn off the heat, stir in the green onions, and serve immediately.

Vitamins & minerals

Amounts for 1 serving (143 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	13 μg	1%
Vitamin C	58 mg	64%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	73 μg	60%
Thiamine	0.1 mg	7%
Riboflavin (B2)	0.1 mg	6%
Niacin	1 mg	4%
Vitamin B6	0.3 mg	21%
Folate (B9)	77 μg	19%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	15%
Choline	50 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	50 mg	5%
Iron	1 mg	12%
Potassium	407 mg	9%
Magnesium	22 mg	5%
Phosphorus	63 mg	9%
Zinc	0.4 mg	4%
Copper	0.1 mg	8%
Manganese	0.3 mg	12%
Selenium	1 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.1 g	—
Aspartic acid	0.3 g	—
Beta carotene	150 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.4 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 101 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

19min
Walking (3.5 mph)
12min
Cycling (moderate)
8min
Running (6 mph)
14min
Swimming laps

Common questions

How many calories are in Easy Cauliflower Rice?

One serving of Easy Cauliflower Rice (1 serving) has 101 calories, which works out to 71 calories per 100 g. That is about 5.1% of a 2,000-calorie day.

Is Easy Cauliflower Rice high in protein?

Not especially. It has 2.8 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Easy Cauliflower Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Easy Cauliflower Rice?

76 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Easy Cauliflower Rice?

2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (143 g)

Calories101

% Daily Value*

Total fat 7.1g	9%
Saturated fat 1.1g	5%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 76mg	3%
Total carbohydrate 8.7g	3%
Dietary fiber 2.9g	10%
Total sugars 2.7g
Protein 2.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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