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Baked Fried Cauliflower Calories
Oven-baked, lightly fried cauliflower, source of fiber and vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Fried Cauliflower (80 g) has 52 calories. That works out to 65 calories per 100 g. It contains 6.8 g of carbs, 2.1 g of protein, 2 g of fat and 2.2 g of fiber. Its 38.4 mg of Vitamin C covers 43% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Baked Fried Cauliflower Nutrition Facts
Selected: 1 piece (medium) · 80 g
52
KCAL / 80G
Carbs
6.8g
· 2% DV
Protein
2.1g
· 4% DV
Fat
2g
· 3% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 16% · Fat 33%
Baked Fried Cauliflower nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 88 mg | 4% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 2.1 g | 4% |
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 Fried Cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 52 kcal |
| 1 piece (small) | 50 g | 33 kcal |
| 1 cup (medium) | 90 g | 59 kcal |
| 100 g | 100 g | 65 kcal |
| 1 piece (large) | 120 g | 78 kcal |
| 1 cup (large) | 140 g | 91 kcal |
| 1 serving (medium) | 150 g | 98 kcal |
| 1 serving (large) | 250 g | 163 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Baked Fried Cauliflower
How do you make baked fried cauliflower?
Baked fried cauliflower is made by coating cauliflower florets and cooking them in the oven until tender and browned. A simple version uses a light coating of oil and seasonings; for a breaded version, dip the florets in egg and crumbs before baking.
How do you get baked fried cauliflower crispy?
Dry the cauliflower thoroughly and spread the pieces in a single layer to make baked fried cauliflower crispier. A thin coating browns better than a thick one, while crowded florets trap steam and tend to turn soft.
What is baked fried cauliflower coated with?
Baked fried cauliflower can have a simple oil-and-seasoning coating or a breaded coating made with egg and breadcrumbs. Recipes vary, so there is no single required coating; the pieces should be coated lightly to avoid a soggy finish.
Why does the coating fall off baked fried cauliflower?
The coating on baked fried cauliflower often falls off when the florets are wet or the coating is applied unevenly. Pat the cauliflower dry, coat each piece lightly, and arrange it without crowding so the coating can brown rather than steam.
Can you make baked fried cauliflower without breadcrumbs?
Yes, baked fried cauliflower can be made without breadcrumbs. Toss the dry florets with a little oil and seasonings for a lighter coating, or use another suitable dry coating if you want a more breaded texture.
Can you make baked fried cauliflower with frozen cauliflower?
Yes, frozen cauliflower works for baked fried cauliflower, but it can release extra moisture as it cooks. Thaw and drain it well, then pat the florets dry before coating; the finished texture may be softer than when using fresh cauliflower.
What sauce goes well with baked fried cauliflower?
Garlic yogurt, tahini sauce, and lemony dips all pair well with baked fried cauliflower. Serve the sauce on the side rather than pouring it over the florets, so the coating stays crisp for longer.
How do you store and reheat baked fried cauliflower?
Store leftover baked fried cauliflower in a covered container in the refrigerator and eat it within a few days. Reheat it in an oven or air fryer to revive some crispness; a microwave warms it but tends to soften the coating.
Can baked fried cauliflower be made in an air fryer?
Yes, baked fried cauliflower can be cooked in an air fryer, working in batches so the florets have room for hot air to circulate. Check for browning as it cooks, since air fryers and piece sizes vary.
Is baked fried cauliflower good for you?
Baked fried cauliflower can be a nutritious way to eat cauliflower, which provides fiber and vitamin C. Baking with a light coating uses less added oil than deep-frying, though breading and rich dips can change the overall nutritional profile.
Baked Fried Cauliflower Vitamins & Minerals
Vitamins
Vitamin C
38.4mg · 43% DV
Vitamin K
14.4µg · 12% DV
B5
0.56mg · 11% DV
Folate
44µg · 11% DV
Minerals
Potassium ⭐
216mg · 6% DV
Phosphorus
35mg · 5% DV
Manganese
0.11mg · 5% DV
Sodium
88mg · 4% DV
Baked Fried Cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Fried Cauliflower
To burn the 52 calories in 1 piece (medium) (80 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 Fried Cauliflower?
Baked Fried Cauliflower is a home-style vegetable dish made by separating cauliflower into florets, coating them lightly with oil and seasoning, then baking until tender with browned edges. Some recipes briefly boil the florets first, while others bake them from raw; the result is usually soft inside with a lightly crisp exterior.
It works as a side dish or a snack, served warm with a dipping sauce, alongside a main meal, or as part of a shared spread. Its flavour is mild and takes well to herbs and spices. It provides fibre and is relatively light, at 65 calories per 100 g. Use just enough oil to coat the florets, and spread them out on the tray so they brown rather than steam.
How Nutritious Is Baked Fried Cauliflower?
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 Fried Cauliflower 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 Fried Cauliflower Contain Allergens?
No known major allergens
Which Diets Is Baked Fried Cauliflower Good For?
Vegan
✓ 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 Fried Cauliflower Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.