Cauliflower wings

Appetizer

Item Rating: 75/100

1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		16.0 g	20%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		640.0 mg	27%
Total Carbohydrates		32.0 g	11%
	Dietary Fiber	6.4 g	22%
	Sugars	4.8 g
protein		8.0 g	16%
Vitamin D		0 mcg	0%
Calcium		48 mg	3%
Iron		1.6 mg	8%
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

🍯 Low sugar

Source of Calories

Fat: 144 cal (47.4%)

Protein: 32 cal (10.5%)

Carbs: 128 cal (42.1%)

About Cauliflower wings

Cauliflower wings are a popular plant-based alternative to traditional chicken wings, often featuring cauliflower florets coated in a seasoned batter and baked or fried until crispy. Originating from Western cuisines, this dish caters to vegetarians, vegans, and health-conscious eaters. Cauliflower is low in calories and high in nutrients like vitamin C, vitamin K, and fiber, making it an excellent choice for supporting overall health. The dish typically takes on bold flavors through sauces and seasonings, without relying on heavy fats found in traditional wings. It can fit into various diets as a source of vitamins and minerals, while also being naturally gluten-free (depending on batter ingredients).

Health Benefits

• Rich in vitamin C, which supports immune function and skin health.
• Contains fiber, aiding digestion and promoting gut health.
• Vitamin K contributes to healthy bones and supports proper blood clotting.
• Low calorie content makes it suitable for weight management during balanced diets.
• Provides antioxidants like sulforaphane, linked to anti-inflammatory and anti-cancer properties.

Dietary Considerations

Allergens: Contains gluten (if batter contains wheat flour), soy (possibly in sauce), nuts (if added to coating or breading)

Suitable for: Vegetarian, vegan, gluten-free (when using gluten-free batter), low-calorie diets

Not suitable for: Individuals with cruciferous vegetable intolerance, gluten-free diets (if batter is made with wheat flour)

Selection and Storage

Store raw cauliflower florets in the refrigerator for up to one week. Cooked cauliflower wings should be stored in an airtight container in the refrigerator and consumed within 3-4 days.

Common Questions About Cauliflower wings Nutrition

Are cauliflower wings high in calories?

Cauliflower wings are relatively low in calories compared to traditional chicken wings. A typical serving (about 1 cup of prepared cauliflower wings) contains around 100-150 calories, depending on the batter and sauces used. Baking instead of frying and using lighter sauces can further reduce calorie content.

Can I eat cauliflower wings on a keto diet?

Cauliflower wings can be keto-friendly if they are prepared without high-carb batters or sugary sauces. Cauliflower itself is low in carbs at around 5 grams per cup, but breading or coatings made with flour can increase the carb count, so it's best to use almond flour or other keto-approved ingredients.

Are cauliflower wings healthier than chicken wings?

Cauliflower wings are often considered healthier than chicken wings because they are lower in calories, fat, and cholesterol. They are also rich in dietary fiber, vitamin C, and antioxidants. However, the healthiness depends on the preparation method; frying cauliflower wings or using heavy sauces can negate some of the health benefits.

How many cauliflower wings should I eat as a serving?

A standard serving size of cauliflower wings is about 5-8 pieces, which typically equals 1 to 1.5 cups. This portion provides roughly 100-150 calories and a variety of vitamins, including vitamin C and K. Adjust your portion size based on your calorie and nutritional needs.

What are the main differences between cauliflower wings and chicken wings?

Cauliflower wings are plant-based and much lower in calories, fat, and protein compared to chicken wings. They are an excellent option for those following vegetarian or vegan diets. While their texture differs from chicken, they can still deliver a satisfying crunch and flavor when prepared with the right seasonings or sauces.

Data Sources & Scientific References