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.
Is Cauliflower Rice Keto?
Rice
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
3gnet carbs in your portion
- Total carbs
- 5g
- Fiber
- 2g
- Protein
- 1.9g
- Fat
- 0.3g
- Calories
- 25
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 (100 g)3g
- Protein (100 g)1.9g
- Fat (100 g)0.3g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
3g
Total Carbs
5g
Fiber
2g
Protein
1.9g
Fat
0.3g
Calories
25
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA reference record is shared by related entries; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
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
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, Low Sodium Soy Sauce 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.
OPTIONAL BUYING OPTIONS
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