Is Cauliflower Rice Keto?

Rice

KETO VERDICTYES

Cauliflower rice is excellent for keto: ~3g net carbs per 100g, very low calories, and super versatile—an easy swap for regular rice in bowls, stir-fries, and sides without spiking carbs.

Net carbs (100g)3g
Protein (100g)1.9g
Fat (100g)0.3g
Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
3g

Total Carbs

Fiber

Protein

1.9g

Fat

0.3g

Calories

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

Very low net carbs: ~3g per 100g supports generous portions
Big carb savings vs. white rice—great for macro control
Neutral flavor: absorbs sauces and seasonings easily
Light, satisfying bulk adds volume with minimal calories
Pairs well with fats/protein to hit keto ratios
Widely available fresh or frozen for quick meals

HEALTH BENEFITS

Provides vitamin C to support immune function
Contains sulforaphane and other cruciferous phytonutrients
Offers vitamin K and choline for metabolic and bone health
Lower glycemic impact than grain-based rice
Adds gentle fiber for digestive support
Naturally gluten-free and minimally processed

PREPARATION SUGGESTIONS

BASIC SAUTÉ

Sauté in olive-oil or butter 5–7 minutes; season with salt, pepper, and garlic for a simple side.

FRIED “RICE”

Stir-fry with eggs-whole, sesame-oil, soy-sauce-low-sodium or tamari, peas-substitutes (like diced zucchini), and green-onion.

CILANTRO-LIME RICE

Toss cooked cauliflower rice with lime juice, zest, and chopped cilantro; finish with a touch of clarified-butter.

GARLIC-PARMESAN PILAF

Sauté with garlic, then fold in parmesan-cheese and herbs for a rich, keto-friendly pilaf.

CREAMY “RISOTTO”

Simmer gently with heavy-cream and broth, stirring in parmesan-cheese until glossy.

BOWL BASE

Use as a base for protein + veggies (e.g., salmon with olive-oil and lemon) to build macro-friendly bowls.

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