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?
Per 100 g (as listed by source). USDA FoodData Central.
Scales this reference to your portion, with no extra deductions. Calculation and units.
3gnet carbs in your portion
- Total carbs
- 5g
- Fiber
- 2g
- Protein
- 1.9g
- Fat
- 0.3g
- Calories
- 25
The 100 g reference amount provides 3g net carbs and can fit common keto portions.
- 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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