1 serving (150 grams) contains 50 calories, 2.0 grams of protein, 2.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
80.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 320.0 mg | 13% | |
| Total Carbohydrates | 16.0 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32.0 mg | 2% | |
| 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 Mashed cauliflower
Mashed cauliflower is a versatile dish, often serving as a low-carbohydrate alternative to mashed potatoes. Originating from cuisines that prioritize healthy or plant-based eating, such as Mediterranean or modern American diets, it has gained global popularity for its simplicity and nutritional benefits. Made by steaming or boiling cauliflower florets until tender and then pureeing or mashing them, this dish retains the vegetable's natural creamy texture when enhanced with optional seasonings like garlic, herbs, or olive oil. Cauliflower is a cruciferous vegetable, low in calories, with 1 cup (107g) providing approximately 25 calories, 5g of carbohydrates, 2g of dietary fiber, and nearly 3g of protein. It’s also rich in vitamins C and K, folate, and antioxidants while being naturally low in fat, sodium, and sugar, making it a healthy, nutrient-dense choice for many diets.
Health Benefits
- Supports immune function due to high vitamin C content (77% of the daily recommended intake per cup).
- Promotes strong bones and blood clotting functions, thanks to vitamin K.
- Aids digestion and supports gut health with 2g of dietary fiber per cup.
- High antioxidant content, such as glucosinolates and isothiocyanates, helps reduce inflammation and protect against chronic diseases.
- Low glycemic index and calorie count make it suitable for weight management and blood sugar control.
Dietary Considerations
Selection and Storage
Store raw cauliflower in the refrigerator, unwashed, in a breathable produce bag for up to 7 days. For leftovers, keep mashed cauliflower in an airtight container in the fridge and consume within 3-4 days.
Common Questions About Mashed cauliflower Nutrition
What is the nutritional content of mashed cauliflower?
Mashed cauliflower is low in calories, containing approximately 25 calories per 100 grams. It is also very low in protein with around 2 grams per serving, while offering a good source of vitamin C and potassium. It is rich in antioxidants and has negligible fat content.
Is mashed cauliflower suitable for a keto diet?
Yes, mashed cauliflower is an excellent choice for a keto diet as it is low in carbohydrates, containing just 3-5 grams of net carbs per serving. It is often used as a substitute for higher-carb mashed potatoes in keto-friendly meals.
What are the health benefits of mashed cauliflower?
Mashed cauliflower is rich in fiber, promoting healthy digestion, and is packed with antioxidants that can help reduce inflammation. Its low calorie and carb content make it beneficial for weight management, and the high levels of vitamin C support immune function and skin health.
What is the recommended portion size for mashed cauliflower?
A typical serving of mashed cauliflower is around 1 cup, which provides approximately 50 calories and 6-10 grams of carbs, depending on preparation. For balanced meals, pair it with a protein source and healthy fats.
How does mashed cauliflower compare to mashed potatoes?
Mashed cauliflower is significantly lower in calories and carbs than mashed potatoes, making it an excellent choice for low-carb or keto diets. While mashed potatoes offer more potassium, mashed cauliflower provides comparable fiber and fewer calories overall, serving as a lighter alternative.
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.
- Vitamin C - Fact Sheet for ConsumersNIH Office of Dietary SupplementsExplains the health benefits of vitamin C, a key nutrient in cauliflower used in mashed recipes.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesHighlights the role of vegetables like cauliflower in a healthy dietary pattern, relevant to mashed cauliflower consumption.
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.
