How much protein is in cauliflower rice?

One cup of cauliflower rice (132 g) has 2.6 g of protein (32 kcal); 100 g has 2 g.

Feast Factsper 100 g

PER 100 GProtein

Calories24

Carbohydrate4.7g

Fiber2.3g

Sugars2.2g

Fat0.3g

Saturated0g

Sodium24 mg

8.3 g protein per 100 kcal · USDA FoodData Central

Protein verdictSome protein, but bulky

8.3 g of protein per 100 kcal (33% of its calories), but only 2 g per 100 g, so it takes a lot of it.

25 g of protein from cauliflower rice alone takes 1250 g (about 9½ cups) and 300 kcal.

#8 of 8 in Frozen for protein per 100 g, #3 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in cauliflower rice per portion
Portion	Protein	kcal	Carbs	Fat
100 g	2 g	24	4.7 g	0.3 g
1 oz (28 g)	0.6 g	7	1.3 g	0.1 g
1 cup (132 g)	2.6 g	32	6.2 g	0.4 g

One cup of cauliflower rice (132 g) is 2% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Most of its calories come from carbohydrate: about 78%.

One cup of cauliflower rice (132 g) also has 3 g of fiber.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than frozen peas, frozen peas & carrots and frozen hash browns and less than frozen spinach.

cauliflower rice compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Frozen spinach	3.6 g	29	12.4 g
Cauliflower rice	2 g	24	8.3 g
Frozen peas	5.2 g	77	6.8 g
Frozen peas & carrots	3.4 g	53	6.4 g
Frozen hash browns	2.1 g	82	2.6 g

All 200 foods →

Recipes with cauliflower rice

1 recipe in the Feast Mode library uses cauliflower rice, macros computed the same way.

In the one library recipe that uses it, Chocolate Protein Smoothie Bowl, a serving has 66 g of cauliflower rice, which brings 1.3 g of protein: 3% of the dish’s protein.

43G
PROTEIN

Chocolate Protein Smoothie Bowl

5 min · 481 kcal

Questions

How much protein is in a cup of cauliflower rice?

One cup of cauliflower rice (132 g) has 2.6 g of protein and 32 kcal, with 6.2 g of carbohydrate and 0.4 g of fat.

How much protein is in 100 g of cauliflower rice?

100 g of cauliflower rice has 2 g of protein, 24 kcal, 4.7 g of carbohydrate and 0.3 g of fat (USDA FoodData Central 170398).

Is cauliflower rice a good source of protein?

Some protein, but bulky: 8.3 g of protein per 100 kcal (33% of its calories), but only 2 g per 100 g, so it takes a lot of it. Getting 25 g of protein from cauliflower rice alone takes 1250 g (about 9½ cups) and 300 kcal.

Which has more protein, cauliflower rice or frozen spinach?

Frozen spinach, with 3.6 g of protein per 100 g against 2 g for cauliflower rice. Per 100 kcal: cauliflower rice 8.3 g, frozen spinach 12.4 g.

Source: USDA FoodData Central, SR Legacy 170398: “Cauliflower, frozen, unprepared”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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