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Boiled Orange Cauliflower Calories
Boiled orange cauliflower is a low-calorie vegetable providing fiber and vitamin C.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled Orange Cauliflower (124 g) has 29 calories. That works out to 23 calories per 100 g. It contains 5.1 g of carbs, 2.2 g of protein, 0.5 g of fat and 2.9 g of fiber. Its 54.9 mg of Vitamin C covers 61% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled Orange Cauliflower Nutrition Facts
Selected: 1 cup (medium) · 124 g
29
KCAL / 124G
Carbs
5.1g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 26% · Fat 13%
Boiled Orange Cauliflower nutrition facts table · 1 cup (medium) (124 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 19 mg | 1% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 2.2 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 Cup of Boiled Orange Cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 124 g | 29 kcal |
| 1 piece (small) | 15 g | 3 kcal |
| 1 piece (medium) | 40 g | 9 kcal |
| ½ cup (small) | 62 g | 14 kcal |
| 100 g | 100 g | 23 kcal |
| 1 serving (medium) | 100 g | 23 kcal |
| 1 serving (large) | 150 g | 35 kcal |
| 1.5 cup (large) | 186 g | 43 kcal |
| 1 serving (extra large) | 200 g | 46 kcal |
Calculated from 23 calories per 100 g.
Frequently Asked Questions About Boiled Orange Cauliflower
Why is boiled orange cauliflower orange?
Boiled orange cauliflower gets its color from naturally occurring beta-carotene in certain cauliflower varieties. The orange color does not by itself mean that the vegetable has been dyed or has spoiled.
Does boiled orange cauliflower taste different from white cauliflower?
Boiled orange cauliflower tastes much like white cauliflower: mild and slightly sweet. Its main difference is its color, so it can usually be used in the same soups, salads, and side dishes as white cauliflower.
Is orange cauliflower naturally orange or dyed?
Orange cauliflower is naturally orange because some varieties contain more beta-carotene in their florets. You do not need to treat the color as a sign of artificial dye; boiling can make it look paler.
Does boiling orange cauliflower destroy its nutrients?
Boiling orange cauliflower can cause some water-soluble vitamin C to move into the cooking water. Keep boiling brief and use the florets soon after cooking; adding the cooking liquid to soup can retain some of what has leached out.
How do you boil orange cauliflower without making it mushy?
Cut orange cauliflower into evenly sized florets and cook them just until a fork passes through easily. Drain them promptly; leaving the florets in hot water continues cooking and can make them soft and watery.
Can you eat orange cauliflower raw instead of boiled?
Yes, orange cauliflower can be eaten raw as well as boiled. Separate it into florets and rinse them thoroughly under running water before serving in salads or with a dip.
Can you freeze boiled orange cauliflower?
Yes, boiled orange cauliflower can be frozen, although thawed florets may be softer than freshly cooked ones. Cool and drain them first, then pack in an airtight freezer-safe container; use them in soups or purées after thawing.
How long does boiled orange cauliflower last in the fridge?
Boiled orange cauliflower keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly, and discard it if it develops an unpleasant smell, a slimy surface, or mold.
Why does boiled orange cauliflower turn pale?
Boiled orange cauliflower can lose some of its vivid color during cooking as heat and water affect its pigments. A short cooking time and prompt draining help the florets retain more color and a firmer texture.
What can you serve with boiled orange cauliflower?
Boiled orange cauliflower works well with lemon, herbs, olive oil, or a creamy dip, and it can be served alongside grains or roasted vegetables. Its mild flavor also makes it easy to add to soups and warm salads.
Boiled Orange Cauliflower Vitamins & Minerals
Vitamins
Vitamin C
54.93mg · 61% DV
B5
0.83mg · 17% DV
Vitamin K
17.11µg · 14% DV
Folate
54.56µg · 14% DV
Minerals
Manganese
0.15mg · 7% DV
Phosphorus
40mg · 6% DV
Copper
0.05mg · 6% DV
Potassium ⭐
176mg · 5% DV
Sodium
19mg · 1% DV
Boiled Orange Cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Orange Cauliflower
To burn the 29 calories in 1 cup (medium) (124 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 Boiled Orange Cauliflower?
Boiled orange cauliflower is made by cooking an orange variety of cauliflower in water until tender. Its unusual colour sets it apart from the familiar white heads, while the mild flavour and compact florets make it just as easy to use in everyday meals. It can be served warm or cooled for a salad.
In the places where cauliflower is commonly eaten, it often appears as a simple side, dressed with olive oil, lemon, herbs or a light sauce, or folded into soups and mixed vegetables. It is a low-calorie choice with some fibre; pair it with beans, grains or another substantial main for a more filling meal. Stop cooking when the florets are tender but still hold their shape.
How Nutritious Is Boiled Orange 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 Boiled Orange 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 Boiled Orange Cauliflower Contain Allergens?
No known major allergens
Which Diets Is Boiled Orange 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
Boiled Orange Cauliflower Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.