NEW ORLEANS (WGNO) — Rice swaps are more and more common, with recipes for cauliflower rice popping up everywhere, and restaurants serving rice-free versions of traditional favorites, like quinoa “risotto” and farro jambalaya. But are these healthy-sounding rice alternatives really any better for us?
We’re Getting the Skinny with Molly on the nutritional rundown of each, and if it’s worth the swap or not!
- Nutrition Facts below are for one cup cooked.
- Rice swaps can be used in place of rice in dishes like jambalaya, shrimp Creole, broccoli & rice casseroles, saffron rice, stir-fry dishes – any and everything you’d typically use rice for!
- Compare to Brown Rice: 216 calories – 45 grams carb – 4 grams fiber – 1 gram sugar – 5 grams protein
WORTH IT!
Cauliflower “Rice”
- 37 calories – 37 mg sodium – 6 grams carb – 3 grams fiber – 3 grams sugar – 3 grams protein
- Cup-for-cup, riced cauliflower has about 80% fewer carbs than cooked rice => WORTH IT!
Lentils
- 240 calories – 0 sodium – 43 grams carb – 25 grams fiber – 1 gram sugar – 15 grams protein
- Slightly more calories than rice, but 6x more fiber and 3x more protein than brown rice => WORTH IT!
Freekeh
- 226 calories – 0 sodium – 44 grams carb – 10.5 grams fiber – 1 gram sugar – 9 grams protein
- Calories about the same as brown rice, with >2x fiber and nearly 2x protein
NOT WORTH IT!
Quinoa
- 215 calories – 0 sodium – 37 grams carb – 4 gram fiber – 0 sugar – 8 grams protein
- Approximately same fiber as brown rice; 60% more protein than brown rice
Farro
- 400 calories – 0 sodium – 74 grams carb – 14 grams fiber – 0 sugar – 14 grams protein
- Wheat-based | Not gluten-free
- 2x calories of rice!
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