Healthy substitutes for white rice
White rice is mild and quick but low in fiber. The alternatives either slash the carbs or add fiber and protein — all work as a base under the same dishes.
The 3 best swaps for white rice
Cauliflower rice
1:1A fraction of the carbs and calories; cooks in minutes.
vs White riceper 100 g, cooked- Calories
- 130 kcal25 kcal
- Carbs
- 28 g5 g
- Fibre
- 0.4 g2 g
Edge · A quarter of the calories, plus a hit of vitamin C.
Quinoa
1:1 cookedAdds complete protein and fiber.
vs White riceper 100 g, cooked- Protein
- 2.7 g4.4 g
- Fibre
- 0.4 g2.8 g
- Magnesium
- 12 mg64 mg
Edge · A complete protein with all nine essential amino acids.
Brown or wild rice
1:1More fiber and a chewier bite.
vs White riceper 100 g, cooked- Fibre
- 0.4 g1.8 g
- Magnesium
- 12 mg39 mg
- Calories
- 130 kcal123 kcal
Edge · Whole grain, so it digests slower for steadier energy.
Good to know: Half cauliflower, half rice keeps a familiar texture while cutting the carbs.
One swap is just the start
Don't swap one thing — rework the whole dish.
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