How many carbs are in a Cauliflower Rice?
A 1 cup cooked (155g) serving of Cauliflower Rice contains 5.5g of total carbs (2.7g net carbs), 2.4g sugar, 28 calories, 2.2g protein, 0.6g fat and 2.8g fiber.
- Calories
- 28 cal
- Carbohydrates
- 5.5 g
- of which Sugars
- 2.4 g
- Fiber
- 2.8 g
- Net carbs
- 2.7 g
- Protein
- 2.2 g
- Fat
- 0.6 g
Cauliflower Rice nutrition at a glance
Per 1 cup cooked (155g), Cauliflower Rice delivers about 1% of a 2,000-calorie daily reference, 2% of the 275g daily carbohydrate reference and 10% of the 28g daily fiber reference. Sugar sits at 5% of the 50g added-sugar reference and protein contributes 4% of the 50g protein reference.
- Calories
- 18
- Carbs
- 3.5 g
- Sugar
- 1.5 g
- Protein
- 1.4 g
- Fat
- 0.4 g
- Fiber
- 1.8 g
Blood-sugar impact of Cauliflower Rice
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
With 5.5g total carbs and 2.8g fiber, the net-carb figure for a 1 cup cooked (155g) serving works out to roughly 2.7g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Cauliflower Rice
- Great fit for low-carb, keto or diabetic-friendly meals — build around cauliflower rice without worrying about a big glucose spike.
- Use cauliflower rice as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine cauliflower rice with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Cauliflower Rice keto-friendly?
In moderation. At 2.7g net carbs per 1 cup cooked (155g), Cauliflower Rice can fit a keto plan but you'll want to watch total-day carbs.
How many carbs in Cauliflower Rice per 100 grams?
About 3.5g of carbs, 1.5g sugar and 18 calories per 100g of Cauliflower Rice.
How does Cauliflower Rice affect blood sugar?
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
Is Cauliflower Rice good for weight loss?
A serving delivers 28 calories with 2.2g protein and 2.8g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 18% combined protein-plus-fiber-to-calorie ratio, Cauliflower Rice is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 cup cooked (155g) serving of Cauliflower Rice. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.