⏱ 30 min total

Pineapple Fried Cauliflower "Rice

Name: Pineapple Fried Cauliflower "Rice
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ small Red bell pepper; 1 medium Carrots; ¼ head small Cauliflower; ¼ large Egg; 1 tbsp Tamari soy sauce; ½ tsp Sriracha; 1 tbsp Coconut oil; ¼ cup, chunks Pineapple; ½ cloves, minced Garlic; ¼ cup, chopped Scallions; ¼ dash Salt

Per 1 serving · 260 g · 11 ingredients

Calories

226

11%
of a 2,000 cal day

Protein
6.3g
10% of calories
Carbs
20g
32% of calories
Fat
15g
57% of calories

Portion

At a glance

One serving of Pineapple Fried Cauliflower "Rice (260 g) has 226 calories, with 6.3 g of protein, 20 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (57% of calories). It is high in Vitamin A (64% DV), Vitamin C (94% DV) and Vitamin K (59% DV). Keep an eye on sodium and saturated fat, which provide 51% and 61% of the daily value.

Per 100 g

87cal

low energy density

Protein per 100 cal

2.8g

Net carbs

15g

carbs minus fiber

Fiber

4.9g

10 g sugar

High in

20%+ of the daily value

Vitamin A64%
Vitamin C94%
Vitamin K59%
Vitamin B632%
Folate (B9)23%
Pantothenic acid20%

Good source of

10–19% of the daily value

Dietary fiber17%
Thiamine11%
Riboflavin (B2)18%
Niacin14%
Choline15%
Potassium13%

Watch

20%+ of the daily value

Sodium51%
Saturated fat61%

Ingredients

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

Directions

Prep 20 minCook 10 min

1
Core and seed the bell pepper, then cut into 1/2-inch strips and pieces. Peel and thinly slice the carrots. Chop the pineapple into small chunks. Grate the cauliflower on a box grater into rice-sized pieces.
2
Lightly beat the egg in a small bowl and set aside.
3
Stir together the soy sauce and sriracha in a small bowl. Keep near the stove.
4
Heat a large skillet over medium-high. Add about one-quarter of the coconut oil and sear the pineapple, stirring occasionally, until caramelized at the edges, 2–3 minutes. Transfer to a plate.
5
Add the remaining oil to the skillet. Add bell pepper, carrots, and garlic; cook, stirring, until crisp-tender. Stir in the scallions and cauliflower and cook 1–2 minutes more to slightly soften the cauliflower.
6
Push the vegetables to the sides, pour the egg into the center, and scramble just until set, 1–2 minutes, then fold into the vegetables.
7
Pour in the soy-sriracha mixture and toss until the cauliflower rice absorbs most of the sauce, 1–2 minutes.
8
Remove from the heat. Fold in the caramelized pineapple and season with salt to taste. Serve right away.

Vitamins & minerals

Amounts for 1 serving (260 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	575 μg	64%
Vitamin C	85 mg	94%
Vitamin D	0.3 μg	2%
Vitamin E	1 mg	7%
Vitamin K	71 μg	59%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.2 mg	18%
Niacin	2 mg	14%
Vitamin B6	0.4 mg	32%
Folate (B9)	90 μg	23%
Vitamin B12	0.1 μg	4%
Pantothenic acid	1 mg	20%
Choline	83 mg	15%

Minerals

Nutrient	Amount	% Daily Value
Calcium	73 mg	7%
Iron	2 mg	22%
Potassium	616 mg	13%
Magnesium	39 mg	9%
Phosphorus	119 mg	17%
Zinc	1 mg	7%
Copper	0.2 mg	17%
Manganese	1 mg	33%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2,125 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	5,518 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	1 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	0.3 g	—
Retinol	20 μg	—
Serine	0.3 g	—
Starch	1 g	—
Sucrose	5 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 226 calories

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

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Pineapple Fried Cauliflower "Rice?

One serving of Pineapple Fried Cauliflower "Rice (1 serving) has 226 calories, which works out to 87 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Pineapple Fried Cauliflower "Rice high in protein?

Not especially. It has 6.3 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 Pineapple Fried Cauliflower "Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 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 Pineapple Fried Cauliflower "Rice?

1183 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pineapple Fried Cauliflower "Rice?

10 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 (260 g)

Calories226

% Daily Value*

Total fat 15g	20%
Saturated fat 12g	61%
Trans fat 0g
Cholesterol 47mg	15%
Sodium 1,183mg	51%
Total carbohydrate 20g	7%
Dietary fiber 4.9g	17%
Total sugars 10g
Protein 6.3g

* 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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