How many calories are in 80g of riced cauliflower?

January 4, 2026 •

3 min read

According to nutrition data, a one-cup serving (approximately 107 grams) of raw riced cauliflower contains about 25 calories, making it a very low-energy food. So, how many calories are in 80g of riced cauliflower, and what other nutritional benefits does this popular rice alternative offer?

Quick Summary

The precise calorie count for 80g of riced cauliflower is approximately 27-28 calories, depending on the source. It is also an excellent source of fiber and vitamins, serving as a low-carb, low-calorie alternative to traditional rice.

Key Points

Low Calorie: 80g of riced cauliflower contains approximately 27-28 calories, a fraction of the calories in traditional rice.
Rich in Nutrients: This low-carb rice alternative is packed with essential vitamins C and K, folate, choline, and beneficial antioxidants.
High in Fiber: With around 1.4-2.2 grams of fiber per 80g, riced cauliflower promotes satiety and digestive health.
Aids Weight Management: The low calorie and high fiber content make it an excellent tool for weight loss by helping you feel full on fewer calories.
Versatile Ingredient: It can be used in a wide variety of dishes, from stir-fries and burrito bowls to pizza crusts and risotto, offering a healthy, low-carb base.
Easy to Prepare: Riced cauliflower can be easily made at home with a food processor and cooks quickly, especially if excess moisture is squeezed out before cooking.

The Calorie Count: 80g of Riced Cauliflower

The direct answer to how many calories are in 80g of riced cauliflower is straightforward: approximately 27 to 28 calories. This makes it an exceptionally low-energy food choice. The exact number can vary slightly depending on whether the cauliflower is raw, cooked, or comes from a specific brand, but the figure remains remarkably low compared to traditional grains. The process of "ricing," which involves chopping or grating cauliflower florets into small, rice-like pieces, does not add any calories; it simply changes the texture, allowing it to be used in different dishes.

Full Nutritional Breakdown of 80g Riced Cauliflower

Beyond just the calories, 80g of riced cauliflower provides a host of other valuable nutrients, making it a powerful addition to any diet.

Carbohydrates: Approximately 3.5 to 5 grams, with a significant portion coming from dietary fiber, making it a low-net-carb option.
Protein: Around 1.5 to 2 grams.
Fat: Less than 1 gram, making it virtually fat-free.
Fiber: About 1.4 to 2.2 grams, which aids digestion and promotes feelings of fullness.
Vitamins: A powerful source of Vitamin C (providing a large percentage of the Daily Value), as well as Vitamin K, Vitamin B6, and Folate.
Minerals: Contains potassium and manganese.
Antioxidants: Packed with free-radical-fighting antioxidants, including sulforaphane, which has been linked to anti-inflammatory effects and a reduced risk of certain diseases.
Choline: An excellent plant-based source of choline, an essential nutrient important for brain health, metabolism, and nerve function.

Cauliflower Rice vs. Traditional Rice: A Comparative Look

To truly appreciate the low-calorie and low-carb nature of riced cauliflower, it's helpful to compare it directly with traditional white rice. Below is a comparison based on an 80g serving size.


Nutrient	80g Riced Cauliflower (approx)	80g Cooked White Rice (approx)	Key Difference
Calories	27 kcal	~104 kcal*	Riced cauliflower has significantly fewer calories.
Carbohydrates	3.5 g	~25.5 g*	Riced cauliflower is dramatically lower in carbs.
Fiber	1.4 g	<1 g*	Riced cauliflower offers more dietary fiber.
Protein	2.0 g	~2.5 g*	Protein content is fairly comparable, with rice slightly higher.
Saturated Fat	<0.1 g	<0.1 g*	Both are very low in saturated fat.

*Note: Calorie and carb values for white rice are estimations based on nutritional information per 100g.

Versatile Ways to Enjoy Riced Cauliflower

Using riced cauliflower instead of traditional rice offers a blank canvas for culinary creativity. Here are a few ways to incorporate it into your meals:

As a side dish: Sauté with a little olive oil, garlic, and herbs for a simple and flavorful accompaniment to any meal.
In stir-fries: Use it as a base for low-carb stir-fries, absorbing the flavors of sauces and vegetables.
In burrito bowls: Replace the rice in a burrito bowl with riced cauliflower for a lighter, healthier version.
As a pizza crust: With some binding agents, riced cauliflower can be transformed into a delicious gluten-free pizza crust.
In soups: Add it to soups and stews to add bulk and nutrients without extra carbs.
As a creamy risotto base: Cook riced cauliflower slowly with broth and seasoning for a low-carb take on risotto.

Preparing Perfect Riced Cauliflower

To get the best texture and avoid mushiness, follow these tips:

Start with a fresh head of cauliflower. Wash and thoroughly dry the florets.
Use a food processor or box grater. A food processor is fastest; pulse the florets until they have a rice-like consistency. Be careful not to over-process into a paste.
Squeeze out moisture. Place the riced cauliflower in a clean dish towel or paper towels and squeeze to remove excess water. This step is crucial for preventing a soggy result.
Cook quickly. Sauté the riced cauliflower for 5-7 minutes in a hot skillet with a small amount of oil. This helps it achieve a tender-crisp texture.

Conclusion

Ultimately, the number of calories in 80g of riced cauliflower is a very low 27-28 kcal. This fact, combined with its high fiber content and rich supply of vitamins and antioxidants, solidifies its position as a superior alternative to traditional rice for anyone focused on weight management, low-carb dieting, or simply increasing their vegetable intake. Its versatility in cooking, from simple side dishes to complex recipes, makes it an easy and practical food to incorporate into a healthy lifestyle. Whether you're making a stir-fry, a burrito bowl, or a pizza crust, riced cauliflower is a nutritional superstar that can help you feel full and satisfied while keeping your calorie count in check.

Outbound link recommendation for further reading: Healthline: Cauliflower Rice: Calories and Nutrition Facts

Frequently Asked Questions

Yes, riced cauliflower is a healthy and nutritious alternative to traditional rice. It is significantly lower in calories and carbohydrates while being higher in fiber and important vitamins like C, K, and folate.

The calorie count of riced cauliflower does not change significantly when cooked. However, adding oils, fats, or other ingredients during preparation will increase the final calorie content of the dish.

One cup of riced cauliflower is typically about 107 grams. An 80g serving would be slightly less than a cup, depending on how tightly packed it is.

Yes, riced cauliflower is a staple in keto diets because of its very low carbohydrate content. It provides a filling, rice-like texture without the high carb load of grains.

Yes, riced cauliflower is very easy to make at home. Simply pulse cauliflower florets in a food processor until they reach a rice-like consistency, or grate them with a box grater.

Freshly made riced cauliflower can be stored in the refrigerator for four to seven days. For longer storage, it can be frozen. Pre-packaged versions should be stored according to package instructions.

The most important step is to squeeze as much excess moisture as possible from the grated cauliflower before cooking. Use a clean kitchen towel or paper towels to press out the water.

Because it is low in carbohydrates and has a low glycemic index, riced cauliflower has a minimal impact on blood sugar levels, making it an excellent choice for managing blood glucose.