Is cauliflower keto?
Cauliflower
Keto-friendly Yes — cauliflower is keto-friendly.
The ultimate keto chameleon. Cauliflower stands in for rice, potatoes, pizza crust and even mac and cheese.
Nutrition per serving
1 cup chopped · 107 g- Net carbs
- 3.2g
- Calories
- 27kcal
- Protein
- 2.1g
- Fat
- 0.3g
- Total carbs
- 5.3 g
- Fiber
- 2.1 g
One serving vs. a 20 g daily net-carb limit 16%
0.2× the daily limit
About 167 g of cauliflower adds up to 5 g net carbs — roughly 1.6 typical servings.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 27 kcal | 25 kcal |
| Total carbohydrate | 5.3 g | 5 g |
| Dietary fiber | 2.1 g | 2 g |
| Net carbs | 3.2 g | 3 g |
| Sugars | 2 g | 1.9 g |
| Protein | 2.1 g | 1.9 g |
| Fat | 0.3 g | 0.3 g |
Portion calculator
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How to eat cauliflower on keto
-
Pulse florets in a food processor for "rice", then sauté 5–7 minutes. - Steam until very soft and blend with butter and cream cheese for mash.
- Squeeze riced cauliflower dry in a towel before using it for crusts or tots.
Keto recipes with cauliflower
Frequently asked questions
Is cauliflower keto?
Yes — cauliflower is keto-friendly. The ultimate keto chameleon. Cauliflower stands in for rice, potatoes, pizza crust and even mac and cheese.
How many net carbs are in cauliflower?
1 cup chopped (107 g) of cauliflower has about 3.2 g net carbs (5.3 g total carbs minus 2.1 g fiber). Per 100 g, that's 3 g net carbs.
How much cauliflower can I eat on keto?
About 167 g of cauliflower adds up to 5 g net carbs — roughly 1.6 typical servings. On a typical 20 g daily limit, one serving uses about 16% of your carbs.
What is a good keto substitute for cauliflower?
See our full guide: keto substitutes for rice.
