1 serving (150 grams) contains 120 calories, 6.0 grams of protein, 7.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
189.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.0 g | 14% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 31.5 mg | 10% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 12.6 g | 4% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 4.7 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 78.9 mcg | 394% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 473.2 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 with cheese
Cauliflower with cheese is a popular dish often found in British and American cuisine, where tender, cooked cauliflower is coated in a creamy cheese sauce. Cauliflower, from the Brassica family, is native to the Mediterranean and is a nutrient-dense vegetable rich in vitamins and minerals. Combined with cheese, this dish offers a balance of vegetable fiber and protein. Cauliflower is low in calories, containing only about 25 calories per cup, and is an excellent source of vitamin C, vitamin K, and folate. Cheese contributes protein, calcium, and phosphorus, making this dish both flavorful and nutritionally beneficial when consumed in moderation. It can be part of a hearty meal or served as a comforting side dish.
Health Benefits
- Promotes bone health due to calcium from cheese (200-300 mg per serving depending on cheese type).
- Boosts immunity through cauliflower's high vitamin C content (77% of the daily recommended intake per cup).
- Supports digestion as cauliflower is a good source of dietary fiber (around 2 grams per cup).
Dietary Considerations
Selection and Storage
Store raw cauliflower in the fridge for up to 1 week in a perforated bag. Refrigerate prepared cauliflower with cheese in an airtight container for up to 3 days and reheat thoroughly before consuming.
Common Questions About Cauliflower with cheese Nutrition
How many calories and nutrients are in cauliflower with cheese?
Cauliflower with cheese contains approximately 150-200 calories per 1-cup serving, depending on the type and amount of cheese used. It provides around 4-6 grams of protein, 8-10 grams of carbohydrates, and is rich in vitamins C and K as well as fiber from the cauliflower.
Is cauliflower with cheese suitable for a keto diet?
Yes, cauliflower with cheese is typically keto-friendly as it is low in carbohydrates, with around 8-10 grams of carbs per serving. To make it fully keto-compatible, ensure the cheese is high-fat and avoid adding breadcrumbs or other carb-heavy toppings.
What are the health benefits of cauliflower with cheese?
Cauliflower is a nutrient-dense vegetable high in fiber, antioxidants, and vitamins C and K, which support immune function and bone health. Paired with cheese, the dish also provides a good source of calcium and protein, but watch out for added fats and sodium in the cheese if consumed frequently.
How much cauliflower with cheese should I eat per serving?
A recommended portion size of cauliflower with cheese is about 1 cup (roughly 150-200 grams). This provides a balanced amount of nutrients while keeping calories and fat intake moderate, especially for those monitoring their diet.
How does cauliflower with cheese compare to similar side dishes like mashed potatoes with cheese?
Cauliflower with cheese is significantly lower in calories and carbohydrates than mashed potatoes with cheese, containing around 8-10 grams of carbs versus 30-35 grams per similar serving. This makes it a healthier, low-carb alternative for those on keto, low-carb, or diabetic-friendly diets.
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.
