Cauliflower rice is keto: it has ~3 g of net carbs per 1 cup, within the keto diet's 5 g-per-serving limit.
Net carbs
3 g
per 1 cup
These are the carbs that count on keto: total carbs minus fiber.
With about 3.2 g net carbs per cup, cauliflower rice is an excellent keto-friendly substitute for white rice.
Nutrition facts for cauliflower rice
0.3 g
Fat
2.1 g
Protein
2.1 g
Fiber
Why cauliflower rice is keto?
On keto the goal is to stay under ~5 g of net carbs per serving; cauliflower rice has 3 g per 1 cup (5 g total − 2 g of fiber).
How much cauliflower rice can I eat on keto?
To stay under 5 g of net carbs, the limit is ~167 g of cauliflower rice.
Related
Yes
Kimchi
1 g net
/ 1/2 cup
Yes
Sauerkraut
1 g net
/ 1/2 cup
In moderation
Pumpkin
9 g net
/ 1 cup cooked, mashed
Yes
Seaweed
0 g net
/ 1/4 cup dried (10 g)
No
Butternut squash
13 g net
/ 1 cup, cubed
Yes
Green bean
4 g net
/ 1 cup
See all: Keto vegetables
Source: nutritional estimate (USDA-style reference) · Confidence: high
Reviewed by the Ketorai team · Last updated: July 2, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Reviewed by the Ketorai team · Last updated: July 2, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Something off? Let us know.
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