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Baked Cauliflower with Yogurt Calories
Healthy baked cauliflower dish with yogurt and spices
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Cauliflower with Yogurt (180 g) has 112 calories. That works out to 62 calories per 100 g. It contains 12.8 g of carbs, 6.3 g of protein, 3.8 g of fat and 4 g of fiber. Its 100.8 µg of Vitamin K covers 84% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Baked Cauliflower with Yogurt Nutrition Facts
Selected: 1 piece (medium) · 180 g
112
KCAL / 180G
Carbs
12.8g
· 5% DV
Protein
6.3g
· 13% DV
Fat
3.8g
· 5% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 23% · Fat 31%
Baked Cauliflower with Yogurt nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 158 mg | 7% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 4 g | 14% |
| Protein | 6.3 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked Cauliflower with Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 112 kcal |
| 1 slice (thick) | 60 g | 37 kcal |
| 100 g | 100 g | 62 kcal |
| 1 piece (small) | 120 g | 74 kcal |
| 1 cup (medium) | 130 g | 81 kcal |
| 1 serving (medium) | 150 g | 93 kcal |
| 1 cup (large) | 200 g | 124 kcal |
| 1 serving (large) | 220 g | 136 kcal |
| 1 piece (large) | 250 g | 155 kcal |
Calculated from 62 calories per 100 g.
Frequently Asked Questions About Baked Cauliflower with Yogurt
How do you make baked cauliflower with yogurt?
To make baked cauliflower with yogurt, toss cauliflower florets with yogurt, oil, and seasonings, then bake until tender and browned. Cut the florets to a similar size so they cook evenly, and spread them out rather than crowding the tray.
Should you boil cauliflower before making baked cauliflower with yogurt?
No, you do not need to boil cauliflower first. Baking the florets raw helps them brown, while briefly boiling them makes the finished dish softer; avoid cooking them until very tender beforehand, or they may turn watery in the oven.
How do you get baked cauliflower with yogurt crispy?
For crispier baked cauliflower with yogurt, dry the florets well, coat them lightly, and arrange them in a single layer with space between pieces. Too much yogurt sauce or a crowded pan traps steam and keeps the cauliflower from browning.
Does yogurt sauce split when baking cauliflower with yogurt?
It can, especially if the oven is very hot or the dish is baked for too long. Use a moderately thick yogurt, coat the cauliflower lightly, and avoid overbaking; a little separation is harmless, though the sauce may look less smooth.
What spices go well in baked cauliflower with yogurt?
Cumin, paprika, black pepper, and garlic work well in baked cauliflower with yogurt. Add chopped parsley or dill after baking for freshness. Mixing the spices into the yogurt helps coat the cauliflower evenly and gives each bite a balanced flavor.
What should you serve with baked cauliflower with yogurt?
Serve baked cauliflower with yogurt alongside a grain such as rice or bulgur, a crisp salad, or grilled chicken. For a lighter meal, pair it with salad and whole-grain bread; the creamy yogurt coating already adds richness.
How long does baked cauliflower with yogurt keep in the fridge?
Baked cauliflower with yogurt keeps for about three days in a covered container in the refrigerator. Let it cool before storing, and discard it if it has been left out for an extended time or develops an unusual smell or appearance.
Can you make baked cauliflower with yogurt using frozen cauliflower?
Yes, frozen cauliflower works for baked cauliflower with yogurt. Thaw it first, drain away the released liquid, and pat the florets dry; otherwise, excess moisture can make the dish soggy and thin the yogurt coating.
Can you reheat baked cauliflower with yogurt?
Yes, reheat baked cauliflower with yogurt in the oven, loosely covered, until hot throughout. A microwave is also convenient, but it softens the browned edges. Avoid reheating the dish repeatedly, since the cauliflower will become increasingly soft.
Is baked cauliflower with yogurt a healthy meal?
Yes, baked cauliflower with yogurt combines a vegetable with a protein-containing dairy food, and baking makes it easy to control added oil. It can be part of a balanced meal; serve it with a grain or another protein if you want a more substantial plate.
Baked Cauliflower with Yogurt Vitamins & Minerals
Vitamins
Vitamin K
100.8µg · 84% DV
Vitamin C
63mg · 70% DV
B5
1.26mg · 25% DV
Folate
88.2µg · 22% DV
Minerals
Phosphorus
112mg · 16% DV
Potassium ⭐
522mg · 15% DV
Calcium
112mg · 11% DV
Manganese
0.25mg · 11% DV
Sodium
158mg · 7% DV
Baked Cauliflower with Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Cauliflower with Yogurt
To burn the 112 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Cauliflower with Yogurt?
Baked cauliflower with yogurt is a home-style dish of cauliflower florets baked with yogurt and seasonings. The yogurt may coat the florets before baking or be added as a topping, and recipes vary from kitchen to kitchen. The oven brings out a mild sweetness and gives the edges a little colour, while the yogurt adds a tangy, creamy contrast.
In Turkey, it can be served as a vegetable side or as part of a simple meat-free meal; elsewhere, it works just as well alongside grains, roasted vegetables or a salad. At 62 calories per 100 g, it makes a relatively light dish, with some fibre from the cauliflower. Use a modest amount of oil if you want to keep it lighter.
How Nutritious Is Baked Cauliflower with Yogurt?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Cauliflower with Yogurt Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Cauliflower with Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Baked Cauliflower with Yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Cauliflower with Yogurt Fat Profile
SATURATED
1.98g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.