"1c" of cauliflower weighs 3. 5oz. I put a measuring cup on my kitchen scale, zeroed it out, and added riced cauliflower. 3. 5oz of riced cauliflower measured out as 3/4c. Raw or frozen then, 3. 4c measured rice cauli would equate to one cup of your Select Veggies for the day. (Try it yourself to be certain. ) Personally, I liked about 1. 5c of frozen riced cauli in my shakes. But remember, unlike raw spinach, the cauli must be counted. It's a great way to get your Select Veggies in if that's difficult for you.