Brown Rice Or Cauliflower Rice: Which Is Healthier?

Published on:
Cauliflower rice and brown rice with a text "brown rice vs cauliflower rice"

Brown rice has been grown for centuries and comes in many different varieties. Cauliflower rice is increasing in popularity for low-carb diets. Which rice is healthier?

A bowl of brown rice with a logo of fooducopia in the lower right side of the image.

The healthier option comes down to the type of rice you prefer, or that fits your dietary needs. Brown rice offers filling carbs, which help nourish your body. Cauliflower rice fits perfectly into high-fiber, low-carb diet plans. Since they both offer numerous health benefits, choose the best type of rice for your body.

Is Brown Rice Or Cauliflower Rice Healthier?

Both brown rice and cauliflower rice offer many health benefits. Brown rice is a whole grain, rich in fiber, minerals, and vitamins. Brown rice is a good source of selenium, phosphorus, and magnesium. 

Selenium helps support your thyroid and protect your body from free-radical damage. Your body needs phosphorus to help balance other vitamins and minerals. Magnesium is crucial for healthy bones, nerves, and muscles. Whole grains like brown rice provide nourishing sources for these minerals.  

Cauliflower rice has a high amount of vitamin C. Vitamin C helps support your immune system and enhances iron absorption. Cauliflower rice is low in calories, which may help you balance your nutrition. 

Healthy cauliflower rice in blue bowl, a DSLR pic, royalty-free, as an ingredient, not rice, on white backdrop.

Both brown rice and cauliflower rice are healthy choices. Brown rice offers satisfying fiber and carbohydrates, while cauliflower rice offers a great low-carb option. 

Is Cauliflower Rice The Healthiest Rice?

Cauliflower rice is lower in calories and carbohydrates, making it a healthy option. Cauliflower rice is high in fiber and vitamins B, C, and K. 

Cauliflower rice is a healthy choice but not the only healthy rice. Brown rice also has beneficial nutrients that make it a healthy food. 

How Many Carbs Are In Brown Rice Vs. Cauliflower Rice?

One cup of cooked brown rice contains 45 grams of carbohydrates. One cup of cauliflower rice contains 5 grams of carbs. 

Close up image of brown rice in a basket with a logo of fooducopia in the lower right side of the image.

Carbohydrates are essential for our bodies. Carbs provide our bodies with glucose. Our bodies then turn that glucose into energy to support bodily functions and activity. The best carbs for our bodies are carbs that digest slowly, keeping blood sugar levels as steady as possible. 

Is Cauliflower Rice Good For A Low-Carb Diet?

Yes, cauliflower rice is suitable for a low-carb diet. It has few carbs but fills you up. It’s also packed with nutrients that help your body feel its best. If you follow a low-carb diet like Keto, cauliflower rice fits easily into your meal plan.

Cauli rice, keto and paleo grub. Big serving in blue dish on yellow napkin. Zoomed in, horizontal view.

Is Brown Rice Better Than Cauliflower Rice For Weight Loss?

Cauliflower rice can be beneficial for weight loss. Cauliflower rice is low in calories and carbs, which can help you lose weight. 

But brown rice is more filling than cauliflower rice because it has more carbs and fiber. It provides long-lasting energy and protein. When you nourish your body, you will be more successful at losing weight. 

Is Cauliflower Rice Good For Losing Fat?

Cauliflower rice is high in fiber, which helps keep you full longer. It’s also low-fat, so it may help you lose body fat. 

Fat is essential for a healthy body. Fats help your body absorb Vitamins A, D, and E. They are also an energy source for your body. If you consume too little fat, your metabolism will slow, making it harder to lose fat.  

Can I Substitute Cauliflower Rice For Brown Rice?

Yes, you can substitute brown rice for cauliflower rice or vice-versa. Both brown rice and cauliflower rice have a similar texture, making it easy to replace one with the other. 

Cauliflower rice and brown rice easily take on your dish’s flavors. Since neither has a strong taste, they are versatile additions to any meal. 

I love using a half-and-half mixture of brown and cauliflower rice. I make fried rice with half brown rice and half cauliflower rice. Mixing them is the best of both worlds because I still get healthy carbs from brown rice, plus veggies and vitamins from cauliflower rice. 

Why Replace Brown Rice With Cauliflower Rice?

If you’re on a low-carb diet or have health reasons for eating fewer carbs, replacing brown rice with cauliflower rice is an excellent way to start. Cauliflower rice:

  • Is low carb
  • Is full of vitamins and minerals
  • Counts as a serving of veggies
  • Absorbs the flavors of your dish

Start gradually if you’d like to replace brown rice with cauliflower rice. When I started using cauliflower rice, I began with a mixture of brown and cauliflower rice until I got used to the texture and taste. 

If you want to transition to only cauliflower rice, gradually replace more and more of your brown rice with cauliflower rice. Over time, you can easily change to a low-carb rice option. 

Final Thoughts 

Brown rice is full of vitamins, fiber, and healthy carbs. It’s a great choice as a side or as part of your main dish. But if you’re looking for a low-carb option, cauliflower rice makes the perfect substitute.

Sarah Pearce Avatar


Leave a Comment