⏱ 20 min totalQuick Cauliflower Fried Rice
Per 1 serving · 497 g · 15 ingredients
of a 2,000 cal day
- Protein14g16% of calories
- Carbs36g43% of calories
- Fat15g41% of calories
At a glance
One serving of Quick Cauliflower Fried Rice (497 g) has 309 calories, with 14 g of protein, 36 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (27% DV), dietary fiber (36% DV) and Vitamin A (38% DV). Keep an eye on sodium and cholesterol, which provide 34% and 35% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Dietary fiber36%
- Vitamin A38%
- Vitamin C180%
- Vitamin E20%
- Vitamin K158%
Good source of
10–19% of the daily value
- Thiamine17%
- Niacin19%
- Vitamin B1210%
- Calcium15%
- Magnesium19%
- Zinc16%
Watch
20%+ of the daily value
- Sodium34%
- Cholesterol35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ head large Cauliflower
½ tbsp Tamari soy sauce
¼ tbsp Sesame oil
¼ tbsp Ginger root
¹⁄₁₆ tsp, ground White pepper
½ tbsp Canola oil
½ extra large Egg
½ cloves, minced Garlic
¼ medium Onion
½ cup chopped Broccoli
½ medium Carrots
¼ can (10.5 oz) Sweet corn
⅛ cup, whole Snow peas
½ cup, chopped Scallions
¼ tsp Sesame seeds
Directions
- 1
Pulse the cauliflower in a food processor until it resembles rice, about 2-3 minutes. Set aside.
- 2
In a small bowl, whisk together the soy sauce, sesame oil, ginger, and white pepper. Set aside.
- 3
Heat half of the vegetable oil in a medium skillet over low heat. Add the eggs and cook until set, about 2-3 minutes per side, flipping once. Let cool, then dice into small pieces. Set aside.
- 4
In a large skillet or wok, heat the remaining vegetable oil over medium-high heat. Add the garlic and onion, cooking until the onion is translucent, about 3-4 minutes.
- 5
Add the broccoli, carrots, corn, and peas, stirring constantly until the vegetables are tender, about 3-4 minutes.
- 6
Stir in the cauliflower, eggs, scallions, and soy sauce mixture. Cook, stirring constantly, until heated through and the cauliflower is tender, about 3-4 minutes.
- 7
Serve immediately, garnished with sesame seeds.
Vitamins & minerals
Amounts for 1 serving (497 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 344 μg | 38% |
| Vitamin C | 162 mg | 180% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 189 μg | 158% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 1 mg | 57% |
| Folate (B9) | 237 μg | 59% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 3 mg | 53% |
| Choline | 209 mg | 38% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 154 mg | 15% |
| Iron | 3 mg | 42% |
| Potassium | 1,243 mg | 26% |
| Magnesium | 80 mg | 19% |
| Phosphorus | 273 mg | 39% |
| Zinc | 2 mg | 16% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 35% |
| Selenium | 12 μg | 23% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 1,075 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,057 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.2 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 45 μg | — |
| Serine | 1 g | — |
| Starch | 10 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 309 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Quick Cauliflower Fried Rice?
One serving of Quick Cauliflower Fried Rice (1 serving) has 309 calories, which works out to 62 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Quick Cauliflower Fried Rice high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quick Cauliflower Fried Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quick Cauliflower Fried Rice?
789 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quick Cauliflower Fried Rice?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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