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 |
192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.2 g | 14% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 12.8 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 9.6 g | 19% | |
| Vitamin D | 32.0 mcg | 160% | |
| Calcium | 240 mg | 18% | |
| 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 with cheese sauce
Cauliflower with cheese sauce is a classic comfort dish commonly associated with British and American cuisines. The dish pairs steamed or roasted cauliflower, a cruciferous vegetable, with a creamy cheese-based sauce, typically made using cheddar or other meltable cheeses. Cauliflower is nutrient-dense, offering substantial amounts of vitamin C, vitamin K, folate, and dietary fiber while being low in calories. Cheese adds calcium, protein, and vitamin B12 but can also be a source of saturated fat and sodium. This combination makes it a hearty yet nutritious dish when enjoyed in moderation.
Health Benefits
- Cauliflower is high in vitamin C, supporting immune health and promoting collagen production.
- The dietary fiber in cauliflower promotes digestive health and helps regulate blood sugar levels.
- Cheese contributes calcium and vitamin K, which are beneficial for strong bones and teeth.
Dietary Considerations
Selection and Storage
Store fresh cauliflower unwashed in a perforated bag in the refrigerator for up to a week. Use freshly grated cheese for the sauce and consume the prepared dish within 3-4 days, keeping it refrigerated in an airtight container.
Common Questions About Cauliflower with cheese sauce Nutrition
What is the nutritional content of cauliflower with cheese sauce?
Cauliflower with cheese sauce typically has around 200-300 calories per serving (1 cup) depending on the cheese and cream used. It provides 6-10 grams of protein, 15-20 grams of fat, and approximately 5-10 grams of carbohydrates. Additionally, cauliflower is rich in Vitamin C, Vitamin K, and folate, while the cheese contributes calcium.
Is cauliflower with cheese sauce compatible with a keto diet?
Yes, cauliflower with cheese sauce is suitable for a keto diet if prepared with keto-friendly ingredients like heavy cream, full-fat cheese, and avoiding starch-based thickeners. A typical serving will be low in carbs (usually under 10 grams per serving) and high in healthy fats.
What are the health benefits and concerns of cauliflower with cheese sauce?
Cauliflower is a nutrient-dense vegetable that supports digestive health due to its fiber content and is packed with antioxidants. However, cheese sauce can be high in saturated fats and sodium, which may be a concern for heart health if consumed in large amounts. Opt for moderation and use lower-sodium cheese to minimize these concerns.
What is the recommended portion size for cauliflower with cheese sauce?
The recommended portion size for cauliflower with cheese sauce is around 1 cup (approximately 200-250 grams) to maintain a balanced meal. This amount typically provides a good mix of macronutrients and fits well into most dietary plans.
How does cauliflower with cheese sauce compare to mashed potatoes with gravy?
Cauliflower with cheese sauce is generally lower in calories and carbohydrates compared to mashed potatoes with gravy. While mashed potatoes provide more carbs and less fat, cauliflower with cheese sauce is higher in fat due to the cheese but lower in carbs, making it more suitable for low-carb and keto 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.
