Crispy cauliflower

Appetizer

Item Rating: 80/100

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	2.4 g	12%
	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		64.0 mg	4%
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 Crispy cauliflower

Crispy cauliflower is a popular dish made by roasting, frying, or air-frying cauliflower florets, often seasoned with spices or coated in batter. Originating from global cuisines such as Indian, Mediterranean, and American, it has gained widespread popularity due to its versatility and health benefits. Cauliflower is low in calories (approximately 25 calories per 100g), high in fiber, and rich in vitamins C and K. It also contains small amounts of folate, potassium, and phytonutrients, such as glucosinolates, which have been linked to health benefits. As a cruciferous vegetable, cauliflower is considered a nutrient-dense food and is an excellent choice for those seeking plant-based, nutrient-rich meals.

Health Benefits

• Supports immune health due to high vitamin C content (52% of the Daily Value per 100g).
• Promotes bone health thanks to its vitamin K content, which assists in calcium metabolism.
• Aids digestion and promotes gut health with 2g of dietary fiber per 100g.
• Supports detoxification processes with glucosinolates and sulfur-containing compounds.
• May contribute to heart health with minimal cholesterol and a low glycemic index.

Dietary Considerations

Allergens: Contains none for raw cauliflower, but watch for coating ingredients like wheat (gluten) or dairy if prepared traditionally.

Suitable for: Vegan, vegetarian, gluten-free (if uncoated), low-carb, paleo

Not suitable for: Gluten-free (if battered with wheat), keto (if prepared with high-carb ingredients)

Selection and Storage

Store raw cauliflower in the refrigerator in a perforated bag or container for up to one week. Cooked crispy cauliflower is best enjoyed fresh, but it can be stored in an airtight container in the refrigerator for 2-3 days and reheated in the oven for crispiness.

Common Questions About Crispy cauliflower Nutrition

Is crispy cauliflower high in protein?

Crispy cauliflower is not particularly high in protein, as cauliflower itself has about 2-3 grams of protein per cup (100 grams) when raw. Depending on the preparation, such as added breading or sauces, the protein content may slightly increase, but it remains relatively low compared to high-protein foods.

Can I eat crispy cauliflower on a keto diet?

Yes, you can eat crispy cauliflower on a keto diet if it is prepared without high-carb ingredients like flour-based breading or sugary sauces. Cauliflower is a low-carb vegetable with about 5 grams of carbs per cup, making it keto-compatible when baked or air-fried with low-carb coatings like almond flour or parmesan.

What are the health benefits of eating crispy cauliflower?

Crispy cauliflower retains many of cauliflower's nutrients, including vitamin C, vitamin K, and fiber, which support immune health, bone health, and digestion. However, if it's deep-fried or covered in high-calorie sauces, it may lose some of its nutritional benefits and become higher in fat and calories.

What is the recommended serving size for crispy cauliflower?

A standard serving size for crispy cauliflower is about 1 cup, which equals approximately 25-30 calories for plain roasted cauliflower. If coated or fried, the calorie count can significantly increase, so portion control is important depending on your nutritional goals.

How does crispy cauliflower compare to crispy potatoes?

Crispy cauliflower is a lower-calorie, lower-carb alternative to crispy potatoes. For example, 1 cup of baked cauliflower has about 25-30 calories and 5 grams of carbs, whereas 1 cup of roasted potatoes contains roughly 130 calories and 30 grams of carbs. Cauliflower is also a better source of vitamin C and fiber.

Data Sources & Scientific References