Is Cauliflower Rice Healthier Than White Rice?

Question: Is Cauliflower Rice Healthier Than White Rice?


Recently, cauliflower rice has become a popular substitute for white rice. But is cauliflower rice a healthy alternative, or just a comparable substitute?
The answer depends on your specific dietary goals and lifestyle. Let’s explore further!

Cauliflower Rice vs White Rice Nutritional Comparison

Cauliflower rice and white rice contain different amounts of carbohydrates, calories, fiber, potassium and calcium. For a better idea of their differences, here’s a side-by-side comparison: [1]

Cauliflower Rice (1 cup) White Rice (1 cup)
20 calories 210 calories
4g carbs (2g net carbs) 46g carbs (45g net carbs)
2g protein 4g protein
2g fiber 1g fiber
164mg potassium 57mg potassium
19mg calcium 1mg calcium


With very few carbohydrates (4g total, 2g net) cauliflower rice is an excellent option for people following the keto diet or generally watching their carb intake. Also, the reduced carbs found in cauliflower rice may help people with type 2 diabetes better control their blood sugar levels.


For a well-rounded diet, calories shouldn’t be the only focus. That said, cauliflower rice contains fewer calories (20 calories) than white rice (210 calories). As such, cauliflower rice may be a better option for those watching their calories.


Cauliflower rice contains 2g of fiber, which is 8% of the daily recommended amount for women and 5% the daily recommended amount for men. Swap cauliflower rice for white rice to increase your daily fiber intake. [2]


Potassium is an electrolyte that is essential for many bodily functions, including water balance and muscle contractions. One cup of cauliflower rice contains 164mg of potassium, while one cup of white rice contains 57mg. The recommended daily potassium intake is 3,400mg for healthy adult males and 2,600mg for adult females. [3]


Calcium plays many roles in the body. Most well-known is its role in bone health, muscle contraction and blood clotting. One cup of white rice contains only 1mg of calcium, while one cup of cauliflower rice contains 19mg. For adults, the recommended daily intake is 1,000mg. [4]

Who Should Choose White Rice?

“So, is cauliflower rice healthier?” you ask. The answer isn’t black and white.
Some people may benefit from choosing white rice over cauliflower rice. Those groups include:

  • Performance Athletes: Athletes deplete their body’s carbohydrate stores (glycogen) during intense exercise and need to refuel their bodies afterward. White rice helps quickly replenish these stores.
  • People with Digestion Issues: Fiber can cause digestive distress for some people. Individuals with IBS (irritable bowel syndrome) may benefit from choosing white rice over cauliflower rice because of its lower fiber content.




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written by

James Gardikas

James Gardikas

Contributing Writer