Is cauliflower rice healthy?

Yes, it is low in calories and high in nutrients.

How do I make cauliflower rice?

Pulse cauliflower florets in a food processor until grain-sized.

Yes, frozen cauliflower works well for convenience.

Grains

A low-carb, flavorful alternative to rice, made with cauliflower and curry spices.

Per 100 g

70 kcal

1 cup

105 kcal

(150 g)

Protein	Carbs	Fat
3 g / 100g	13 g / 100g	1.5 g / 100g

Where the calories come from

Protein 15% · Carbs 68% · Fat 17%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup (150 g, 105 kcal) is 5% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup takes about 26 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Curry Cauliflower Rice is number 1 of 6 by calories per 100 g, lowest first. The similar foods average 137 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Curry Cauliflower Rice	70	3 g
Nutty Barley Salad	120	4 g
Turmeric Rice Salad	130	3 g
Wild Rice Pilaf with Cranberries	140	4 g
Apple Cinnamon Quinoa	143	4.1 g
Bulgur and Roasted Veggie Bowl	150	5 g

Nutrition data updated June 13, 2026.

9/10

Great for low-calorie diets while providing a punch of flavor.

Is cauliflower rice healthy?: Yes, it is low in calories and high in nutrients.
How do I make cauliflower rice?: Pulse cauliflower florets in a food processor until grain-sized.
Can I use frozen cauliflower for this recipe?: Yes, frozen cauliflower works well for convenience.

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