1 serving (150 grams) contains 70 calories, 3.0 grams of protein, 2.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
112.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 320.0 mg | 13% | |
| Total Carbohydrates | 16.0 g | 5% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 48 mg | 3% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 480 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cauliflower puree
Cauliflower puree is a smooth, creamy dish made by blending cooked cauliflower into a puree, often seasoned with herbs and spices. Cauliflower, a cruciferous vegetable dating back to the Mediterranean and widely used in European and Indian cuisines, is celebrated for its versatility and mild flavor. Nutritionally, cauliflower is low in calories (about 25 calories per 100 grams) yet high in fiber, vitamins C and K, and various antioxidants. It is also a source of folate and small amounts of minerals like calcium and potassium, making it a nutrient-dense food suitable for a range of dietary preferences.
Health Benefits
- Supports immune function due to its high Vitamin C content (48 mg per 100g, which is about 54% of the daily recommended intake).
- Promotes healthy digestion thanks to its fiber content (2 grams per 100g), aiding in gut health and regularity.
- Contains antioxidants, such as glucosinolates and isothiocyanates, which may reduce inflammation and lower the risk of chronic diseases.
- Vitamin K (15.5 mcg per 100g, 13% of daily value) supports bone health and proper blood clotting.
- Provides folate (57 mcg per 100g), essential for cell growth and energy metabolism, particularly important during pregnancy.
Dietary Considerations
Selection and Storage
Store whole cauliflower in a plastic bag in the crisper drawer of the refrigerator for up to one week. Once pureed, refrigerate in an airtight container and consume within 3-4 days.
Common Questions About Cauliflower puree Nutrition
What is the nutritional content of cauliflower puree?
Cauliflower puree is low in calories, with approximately 50-60 calories per one-cup serving (about 200 grams). It contains around 2 grams of protein, 3-4 grams of fiber, and is a rich source of vitamins C and K, along with small amounts of vitamin B6, folate, and potassium.
Can I eat cauliflower puree on a keto diet?
Yes, cauliflower puree is keto-friendly, as it is low in carbohydrates with only about 5 grams of net carbs per one-cup serving. It serves as a great low-carb alternative to mashed potatoes while keeping you within your keto carb limits.
What are the health benefits of eating cauliflower puree?
Cauliflower puree is high in fiber, which supports healthy digestion, and is packed with antioxidants like vitamin C, which helps boost immunity and combat inflammation. It is also low in calories and carbs, making it a heart-healthy option for weight management and blood sugar control.
What is the recommended portion size for cauliflower puree?
A typical serving size for cauliflower puree is about one cup (200 grams), which makes for a satisfying and nutrient-rich side dish. Depending on your dietary needs, you can adjust the portion size to suit your meal, but sticking to this serving size provides balanced nutrition without excess calories.
How does cauliflower puree compare to mashed potatoes?
Cauliflower puree is a lower-calorie, low-carb alternative to mashed potatoes. While a one-cup serving of mashed potatoes contains roughly 200 calories and 30-35 grams of carbs, the same amount of cauliflower puree has only about 50-60 calories and 5 grams of carbs. Additionally, cauliflower is higher in fiber and provides more vitamins like C and K.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
