Cauliflower tots

Appetizer

Item Rating: 70/100

1 serving (85 grams) contains 110 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		305.6
% Daily Value*
Total Fat		13.9 g	17%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		13.9 mg	4%
Sodium		833.3 mg	36%
Total Carbohydrates		41.7 g	15%
	Dietary Fiber	5.6 g	20%
	Sugars	5.6 g
protein		8.3 g	16%
Vitamin D		0 mcg	0%
Calcium		83.3 mg	6%
Iron		1.4 mg	7%
Potassium		555.6 mg	11%

* 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

🍯 Low sugar

Source of Calories

Fat: 125 cal (38.5%)

Protein: 33 cal (10.2%)

Carbs: 166 cal (51.3%)

About Cauliflower tots

Cauliflower tots are a modern twist on traditional tater tots, replacing potatoes with finely chopped or riced cauliflower to create a lower-carb, nutrient-rich alternative. Originating as part of the low-carb and keto diet trends, cauliflower tots have become popular in Western cuisine due to their versatility and nutritional benefits. Cauliflower is naturally low in calories (about 25 calories per 100g) and packed with vitamins C and K, folate, and fiber. When baked or air-fried, cauliflower tots provide a healthier option compared to traditional fried snack foods, while retaining a similar texture and flavor profile.

Health Benefits

• High in vitamin C, important for immune support and collagen synthesis.
• Rich in fiber, aiding digestion and promoting a healthy gut microbiome.
• Contains antioxidants like glucosinolates and isothiocyanates, which may help reduce inflammation and support cellular health.

Dietary Considerations

Allergens: Contains eggs, dairy (if cheese is added), gluten (if breadcrumbs are used)

Suitable for: Low-carb diets, keto diets, vegetarian diets

Not suitable for: Vegan diets (if eggs or cheese are included), dairy-free diets (if cheese is included)

Selection and Storage

Store uncooked cauliflower tots in an airtight container in the refrigerator for up to 3 days or freeze for up to 1 month. Cooked tots should be refrigerated and consumed within 2-3 days for best freshness.

Common Questions About Cauliflower tots Nutrition

Are cauliflower tots high in protein?

Cauliflower tots typically provide around 2-3 grams of protein per serving (about 6 pieces), which is relatively low compared to foods like meat or legumes. However, they can still contribute a small amount of protein to your overall intake and are often fortified with cheese or additional ingredients for flavor.

Can I eat cauliflower tots on a keto diet?

Yes, cauliflower tots can be compatible with a keto diet as they are generally low in net carbs. A single serving can contain approximately 5-8 grams of net carbs depending on the recipe or brand, making them a suitable snack or side dish for those following a ketogenic lifestyle.

What are the health benefits or concerns of eating cauliflower tots?

Cauliflower tots are a healthier alternative to traditional potato tots as they are lower in calories and carbs. They are a good source of vitamins C and K and provide beneficial antioxidants. However, store-bought versions may be high in sodium and added fats, so it’s important to check the nutrition label or opt for homemade versions.

What is the recommended serving size for cauliflower tots?

The recommended serving size for cauliflower tots is typically around 6-8 pieces, which provides about 100-150 calories depending on the brand or recipe. This portion size is a balance between enjoying their flavor while maintaining moderate calorie and carb intake.

How do cauliflower tots compare to potato tots in terms of nutrition?

Cauliflower tots are generally lower in calories and carbs compared to potato tots, with about 100-150 calories and 5-8g of net carbs per serving versus potato tots which typically contain 200-250 calories and over 20g of carbohydrates per serving. Cauliflower tots also provide vitamins like C and K, making them a nutritionally superior choice for healthier eating.

Data Sources & Scientific References