Curried cauliflower

Vegetable

Item Rating: 80/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		11.1 g	14%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	6.3 g	22%
	Sugars	4.8 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.9 mg	10%
Potassium		507.9 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

Fat: 99 cal (54.7%)

Protein: 19 cal (10.5%)

Carbs: 63 cal (34.8%)

About Curried cauliflower

Curried cauliflower is a dish rooted in South Asian cuisine, where aromatic spices like turmeric, cumin, and coriander are commonly combined with vegetables for bold flavors and health benefits. Cauliflower, the primary ingredient, is a cruciferous vegetable belonging to the Brassica family. It's low in calories, providing approximately 25 calories per 100 grams, while being rich in dietary fiber, vitamin C, and several B vitamins like folate. Spices used in curry often contain bioactive compounds, such as curcumin in turmeric, which have anti-inflammatory properties. This dish offers a nutrient-dense, plant-based option for meals while appealing to a range of dietary preferences.

Health Benefits

• High in vitamin C (77% of the Recommended Daily Intake per 100 grams), supporting immune function and skin health.
• Contains fiber (2 grams per 100 grams), promoting healthy digestion and aiding in weight management.
• Rich in antioxidants, like sulforaphane in cauliflower and curcumin in turmeric, which help reduce oxidative stress and may lower risks of chronic diseases.
• Vitamin K and folate support bone health and are essential for cell division and repair.
• Low in carbohydrates and calories, making it suitable for weight management and blood sugar control.

Dietary Considerations

Allergens: Contains Ingredients in curry powder may include mustard or traces of nuts in some blends, so these should be checked.

Suitable for: Vegan, vegetarian, gluten-free, paleo, low-carb diets

Not suitable for: Individuals with brassica vegetable intolerance, low-fodmap during symptom flares as cauliflower can be high in fermentable carbs (fodmaps)

Selection and Storage

Store fresh cauliflower heads in the refrigerator for up to one week. For curried cauliflower, refrigerate leftovers in an airtight container for 3-4 days.

Common Questions About Curried cauliflower Nutrition

Is curried cauliflower high in protein or calories?

Curried cauliflower typically contains minimal protein, around 2-3 grams per serving (1 cup cooked), as cauliflower itself is not a protein-rich vegetable. It is low in calories, with a typical serving containing approximately 50-100 calories depending on the ingredients like oils or coconut milk.

Can I eat curried cauliflower on a keto or low-carb diet?

Yes, curried cauliflower is suitable for a keto or low-carb diet as cauliflower is naturally low in carbohydrates. A 1-cup serving of cooked cauliflower contains just 5 grams of carbs, and as long as you avoid adding high-carb ingredients (like sugar), it can fit well into these diets.

What are the health benefits of curried cauliflower?

Curried cauliflower is highly nutritious as it is rich in vitamin C, providing over 50% of the daily recommended intake per cup, and is also a good source of fiber, promoting digestion. The curry spices, especially turmeric, add anti-inflammatory properties and antioxidants, contributing to overall health.

How much curried cauliflower should I serve per person?

A typical portion of curried cauliflower is around 1 to 1.5 cups per person, which fits well as a side dish. As a main course, especially for plant-based diets, you might serve closer to 2 cups to ensure adequate sustenance.

How does curried cauliflower compare to roasted or raw cauliflower?

Curried cauliflower is generally more flavorful than roasted or raw cauliflower due to the addition of spices like turmeric and cumin. While raw cauliflower retains maximum vitamin C content, cooking enhances its digestibility and makes the spices' anti-inflammatory benefits more accessible. Roasting provides a caramelized flavor, while curry adds a deep, spiced profile.

Data Sources & Scientific References