Also called: steamed riced cauliflower, steamed cauliflower crumbles, ye'ababa gomen rice, የአበባ ጎመን ሩዝ, aruz al-qarnabit, أرز القرنبيط, fulkopi rice, ফুলকপি রাইস, Blumenkohlreis, ryzi kounoupidiou, ρύζι κουνουπιδιού, arroz de coliflor, berenj-e gol-e kalam, برنج گل کلم, riz de chou-fleur, fulavar rice, ફુલાવર રાઈસ, phool gobhi rice, फूलगोभी राइस, nasi kembang kol, riso di cavolfiore, karifurawa raisu, カリフラワーライス, hoogosu anna, ಹೂಕೋಸು ಅನ್ನ, kolliphulraeu raiseu, 콜리플라워 라이스, cauliflower choru, കോളിഫ്ലവർ ചോറ്, nasi bunga kubis, ਫੁੱਲ ਗੋਭੀ ਰਾਈਸ, ryż z kalafiora, arroz de couve-flor, tsvetnaya kapusta ris, цветная капуста рис, cauliflower sadam, கோலிபிளவர் சாதம், cauliflower annam, కోలిఫ్లవర్ అన్నం, khao dok kalam pli, ข้าวดอกกะหล่ำ, cauliflower rice, karnabahar pirinci, tsvitna kapusta rys, цвітна капуста рис, پھول گوبھی رائس, cơm súp lơ, huaye cai fan, 花椰菜饭, riced cauliflower, cauliflower grains, karnabit, phool gobhi ka chawal, kolliphulra u raiseu, ryz z kalafiora, ris iz tsvetnoy kapusty, khao dok kalam, rys iz tsvitnoyi kapusty, com sup lo, huacai fan, ኮሊፍላወር ሩዝ, arz al-qarnabit, ফুলকপির রাইস, berenj-e gol kalam, flower no rice, ફુલેવર રાઈસ, gobhi rice, गोभी राइस, huvukoosu anna, kollipeul-leowo raiseu, കോളിഫ്ലവർ റൈസ്, fulkobi bhat, फुलकोबी भात, phul gobhi rice, koli-flower sadam, காலிபிளவர் சாதம், govvapurv annam, కాలిఫ్లవర్ రైస్, گوبھی رائس, hua cai fan, 花菜饭, aruz al-qarnabit al-mutabakhar, أرز القرنبيط المتبخر, ryzi kounoupidiou atmos, ρύζι κουνουπιδιού ατμού, berenj-e gol-e kalam-e bokhpaz, برنج گل کلم بخارپز, steamed phool gobhi ka chawal, स्टीम्ड फूलगोभी का चावल, mushi karifurawa raisu, 蒸しカリフラワーライス, jjin kolliphul-lawo ra-i-seu, 찐 콜리플라워 라이스, tsvetnaya kapusta ris na paru, цветная капуста рис на пару, khao dok kram neung, ข้าว ดอกกะหล่ำนึ่ง, tsvitna kapusta rys na paru, цвітна капуста рис на пару, zheng huacai fan, 蒸花菜饭
One serving (150 g) is high in vitamin C and folate.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Cauliflower rice (steamed)
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