⏱ 35 min total

Indian-Spiced Cauliflower “Rice”

Name: Indian-Spiced Cauliflower “Rice”
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ head medium Cauliflower; ¼ tbsp Butter; ¼ tbsp Olive oil; ⅛ tsp, ground Cumin seed; ¹⁄₁₆ tsp Turmeric; ¹⁄₁₆ tsp Ginger root; ¹⁄₁₆ tsp, ground Cardamom; ¹⁄₁₆ tsp Cinnamon; ¹⁄₁₆ tsp Cloves; ⅛ tsp Salt

Per 1 serving · 156 g · 10 ingredients

Calories

5%
of a 2,000 cal day

Protein
2.9g
11% of calories
Carbs
7.7g
30% of calories
Fat
6.7g
59% of calories

Portion

At a glance

One serving of Indian-Spiced Cauliflower “Rice” (156 g) has 95 calories, with 2.9 g of protein, 7.7 g of carbohydrates and 6.7 g of fat. Most of its energy comes from fat (59% of calories). It is high in Vitamin C (79% DV), Vitamin K (21% DV) and Vitamin B6 (20% DV).

Per 100 g

61cal

low energy density

Protein per 100 cal

3.1g

Net carbs

carbs minus fiber

Fiber

3.1g

2.8 g sugar

High in

20%+ of the daily value

Vitamin C79%
Vitamin K21%
Vitamin B620%
Folate (B9)21%
Pantothenic acid20%

Good source of

10–19% of the daily value

Dietary fiber11%
Choline12%
Iron12%
Potassium10%
Phosphorus10%
Manganese16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 25 min

1
Rinse the cauliflower and slice it in half down the middle, then slice each half again along the stem. Hold a quarter of the cauliflower upright and slice off the stem to separate the florets. Chop them roughly into 1 or 2-inch pieces.
2
Place half or a third of the cauliflower into a food processor with the blade attachment. Pulse in one-second intervals until the cauliflower pieces are about the size of grains of rice. Repeat with the remaining cauliflower.
3
In a large saucepan, heat the butter and olive oil over medium heat. When hot, add all the cauliflower and stir occasionally for 5-8 minutes, or until tender.
4
While it cooks, season with cumin, turmeric, ginger, cardamom, cinnamon, cloves, and salt. Adjust the spices to taste.
5
Remove from heat and add chopped cilantro to taste.
6
Serve with your favorite curry, grilled chicken, lamb, beef, or pork.

Vitamins & minerals

Amounts for 1 serving (156 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	25 μg	3%
Vitamin C	71 mg	79%
Vitamin D	0 μg	0%
Vitamin E	1 mg	5%
Vitamin K	25 μg	21%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0.1 mg	7%
Niacin	1 mg	5%
Vitamin B6	0.3 mg	20%
Folate (B9)	84 μg	21%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	20%
Choline	66 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	39 mg	4%
Iron	1 mg	12%
Potassium	452 mg	10%
Magnesium	24 mg	6%
Phosphorus	68 mg	10%
Zinc	0.4 mg	4%
Copper	0.1 mg	7%
Manganese	0.4 mg	16%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.1 g	—
Aspartic acid	0.3 g	—
Beta carotene	9 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 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	3 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	24 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	0.1 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 95 calories

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

18min
Walking (3.5 mph)
11min
Cycling (moderate)
8min
Running (6 mph)
13min
Swimming laps

Common questions

How many calories are in Indian-Spiced Cauliflower “Rice”?

One serving of Indian-Spiced Cauliflower “Rice” (1 serving) has 95 calories, which works out to 61 calories per 100 g. That is about 4.7% of a 2,000-calorie day.

Is Indian-Spiced Cauliflower “Rice” high in protein?

Not especially. It has 2.9 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Indian-Spiced Cauliflower “Rice” keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Indian-Spiced Cauliflower “Rice”?

336 mg per serving.

How much sugar is in Indian-Spiced Cauliflower “Rice”?

2.8 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 (156 g)

Calories95

% Daily Value*

Total fat 6.7g	9%
Saturated fat 2.5g	12%
Trans fat 0.1g
Cholesterol 7.6mg	3%
Sodium 336mg	15%
Total carbohydrate 7.7g	3%
Dietary fiber 3.1g	11%
Total sugars 2.8g
Protein 2.9g

* 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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