Grains
How many calories in Cauliflower Rice Pilaf?
A nutritious alternative to traditional rice, cauliflower rice pilaf is light yet filling.
Per 100 g
45 kcal
1 cup
68 kcal
(150 g)
| Protein | Carbs | Fat |
|---|---|---|
| 3 g / 100g | 9 g / 100g | 1 g / 100g |
In numbers
Where the calories come from
Protein 21% · Carbs 63% · Fat 16%
Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.
- 1 cup (150 g, 68 kcal) is 3% 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 17 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).
Compared with similar foods
Cauliflower Rice Pilaf 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 |
|---|---|---|
| Cauliflower Rice Pilaf | 45 | 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 15, 2026.
Health score
7/10
Frequently asked questions
- Is cauliflower rice good for weight loss?
- Yes, it's low in calories and high in fiber, ideal for weight loss.
- Can I add proteins to this dish?
- Absolutely! It pairs well with chicken or tofu.
- How do I cook cauliflower rice?
- Sauté it for 5-7 minutes until tender.
Related foods
- Wild Rice Pilaf with Cranberries140 kcal / 100g
- Apple Cinnamon Quinoa143 kcal / 100g
- Bulgur and Roasted Veggie Bowl150 kcal / 100g
- Turmeric Rice Salad130 kcal / 100g
- Nutty Barley Salad120 kcal / 100g
- Saffron Rice with Almonds140 kcal / 100g
Compare Cauliflower Rice Pilaf vs Wild Rice Pilaf with Cranberries
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