The cauliflower rice vs. white rice debate continues to flood the internet with opinions. If you’ve wondered whether one is healthier than the other, you’re in the right place.

Ultimately, both offer benefits, and the better-for-you option will depend on your personal nutritional needs. Read on to determine.

top photo shows bowl of cauliflower rice, bottom photo shows bowl of white rice

Does Cauliflower Rice Taste Like White Rice?

Whether you’re trying to cut down on carbs or add more vegetables to your meals, cauliflower rice is a great substitute for traditional white rice.

Cauliflower rice can taste like white rice in most recipes and take on the recipe’s flavor and seasoning, making it a great option.

Cauliflower Rice vs. White Rice Texture

Cauliflower rice has a similar texture to white rice and performs well in recipes, so you won’t feel like you’re missing out on food volume.

Store-bought cauliflower rice is nearly identical in texture. That said, you can make cauliflower rice at home just as well with one of these methods:

Blender | Food processor | By hand

Is White Rice or Cauliflower Rice Healthier?

Cauliflower rice is considered healthier than rice because it’s lower in calories and carbohydrates, is a good source of fiber, higher in B vitamins, higher in vitamin C, higher in vitamin K1, and some minerals.

For these reasons, cauliflower rice can be a healthier option than rice when served by itself or with minimal added ingredients; otherwise, it’s easy to load up the calories with things like cheese.

If calories aren’t the reason for wanting to eat cauliflower rice and lower carbs are your target, check out these cauliflower rice recipes.

Nutrition Information Cauliflower vs White Rice

Nutritionally, cauliflower rice is often considered superior to white rice in macros and some nutrition.

Here is the side-by-side nutritional comparison:

Per 1 cup	Cauliflower Rice	White Rice
Calories	29	205
Fat	1g	1g
Total Carbs	5g	44g
Fiber	3g	1g
Net Carbs	2g	43g
Protein	2g	4g
Sugars	2.6g	0g
Calcium	19.8mg / 2%	13.2mg / 1%
Iron	0.4mg / 2%	2.9mg / 16%
Magnesium	11.2mg / 3%	8.3mg / 3%
Phosphorus	39.7mg / 6%	61.1mg / 9%
Zinc	0.2mg / 3%	0.8mg / 10%
Selenium	0.7mcg / 1%	7.9mcg / 14%
Folate	54.6mcg / 14%	115.5mcg / 29%
Vitamin C	54.9mg / 73%	0
Vitamin K	17.1mcg / 19%	0
Choline	48.5mg / 11%	3.5mg / 1%

By looking at this chart, it’s clear that there are nutritional advantages to both cauliflower rice and white rice, and the better-for-you option is the one that fits your eating style and nutritional needs.

Simple Seasoned Cauliflower Rice

Print Recipe

This simple seasoned cauliflower rice pairs great with everything and is made in a jiffy and it’s a step up from the traditionally plain side dish!

Author: Laura Fuentes
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Yield: 4 1x
Category: Side Disehes
Method: stovetop

Ingredients

Scale

2 tablespoons olive oil
2 cloves garlic, minced
4 cups priced cauliflower or
16 ounces store-bought cauliflower rice
¼ teaspoon fine sea salt
Freshly ground black pepper, to taste
½ lemon, optional

Instructions

Heat a large pan over medium-high heat. Once hot, add the olive oil to the pan and sauté the garlic for a minute. Add the riced cauliflower to the pan, salt, and pepper, and stir to combine.
Continue to cook the cauliflower for 3 to 5 minutes, stirring frequently, until it’s softened and cooked through.
Right before serving, squeeze half a lemon and stir to combine.