Cauliflower Rice: Benefits, Uses and Nutritional Value


Cauliflower rice is famous low-carb rice made by grinding fresh cauliflower. The resulting product incorporates vitamins and minerals and has the appearance and feel of rice in calories and carbs. It can be eaten raw or cooked.

Cauliflower Rice Calorie and Carbohydrate Content:

Per 100gm serving contains 24 calories – raw and cooked rice – cauliflower provides only 10-15% of the calories you can expect from the same amount of cooked rice.
It is also particularly hydrating, as water covers more than 90% of its weight. Studies link low-calorie, high-water foods such as cauliflower and weight loss, reducing hunger and increasing feelings of fullness. Both of these factors can reduce your calorie intake.

Also, cauliflower is low in carbs. It offers only 5 grams of net carbs per cup (100 grams) – a few carbs 18 times the same amount of rice. The term net carbs measure the number of carbs your body eventually digests. It is calculated by removing a gram of dietary fibre from its total carbs. While carbs are one of the primary sources of energy for your body, many people follow a low-carb diet as a ketogenic diet in an attempt to lose weight. Therefore, cauliflower can be beneficial for people who want to reduce their diet.


Benefits Of Cauliflower Rice:

Cauliflower rice fibre helps nourish healthy bacteria in your stomach, reduce inflammation and promote digestive health. Studies link fibre-rich vegetables such as cauliflower with a lower risk of diseases, such as type 2 diabetes, cancer and heart disease. Fibre also promotes feelings of fullness, which can help in weight loss. Also, cauliflower is one of the plant’s leading sources of choline – a vital nutrient for your heart, brain, liver and nervous system.

Like other cruciferous vegetables, Cauliflower rice rich in antioxidants of glucosinolate and isothiocyanate, which fight inflammation and can even reduce cancer cell growth.
Other antioxidants, including vitamin C and carotenoids, can reduce the risk of diseases such as heart disease.

How To Make It?


Start by washing and drying the cauliflower’s head thoroughly before removing the vegetables. Then cut the head into four large pieces and fold them one by one with a box grater.
The medium holes often used to add cheese produce slices that better mimic the texture of cooked rice.

Alternatively, you can use a grater attachment to a food processor or a pulse setting in a quick blender to extract your cauliflower as quickly as possible. Just keep in mind that these methods can make the final product a little more comfortable.

Once peeled, remove excess moisture from the rice by pressing a suction towel or large paper towel. This helps prevent ageing.
Cauliflower rice is best eaten fresh. It may have an unpleasant sulfur odour.
Cooking and freezing it quickly can reduce this odour. Cauliflower rice can be safely cold for up to 12 months.

Nutritional Value:

100 Grams Of Cauliflower Rice Contents:

Fat0.3 gm
Carbs5 gm
Protein1.9 gm
Fibre2.0 gm
Vitamin C48.2 mg
Folate57 μg
Vitamin K15.5 μg
Pantothenic acid0.667 mg
Calcium22 mg
Vitamin B60.184 mg
Potassium299 mg
Manganese15 mg


Cauliflower rice is a nutritious alternative to traditional rice that is low in calories and carbs.

It can provide many benefits such as losing weight, fighting inflammation and protecting against certain diseases. What’s more, it is easy and can be eaten raw or cooked.

Next time you think about cooking rice, consider grinding the whole cauliflower.

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