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Cajun-spiced cauliflower Calories
Fiber-rich, low-calorie, Cajun-spiced vegetable dish
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cajun-spiced cauliflower (110 g) has 42 calories. That works out to 38 calories per 100 g. It contains 6.7 g of carbs, 2.5 g of protein, 1.3 g of fat and 2.8 g of fiber. Its 41.8 mg of Vitamin C covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cajun-spiced cauliflower Nutrition Facts
Selected: 1 cup (chopped) · 110 g
42
KCAL / 110G
Carbs
6.7g
· 2% DV
Protein
2.5g
· 5% DV
Fat
1.3g
· 2% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 21% · Fat 24%
Cajun-spiced cauliflower nutrition facts table · 1 cup (chopped) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 231 mg | 10% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 2.5 g | 5% |
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 Chopped Cajun-spiced cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 110 g | 42 kcal |
| 1 piece (small) | 18 g | 7 kcal |
| 1 piece (medium) | 35 g | 13 kcal |
| ½ cup (chopped) | 55 g | 21 kcal |
| 1 piece (large) | 60 g | 23 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (medium) | 150 g | 57 kcal |
| 1 serving (large) | 220 g | 84 kcal |
| 2 cup (chopped) | 220 g | 84 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Cajun-spiced cauliflower
How do you make Cajun-spiced cauliflower?
To make Cajun-spiced cauliflower, toss cauliflower florets with Cajun seasoning and a little oil, then roast until browned and tender. Using fresh cauliflower and a simple spice blend keeps the dish straightforward and minimally processed, without needing a packaged coating or sauce.
What is in Cajun-spiced cauliflower?
Cajun-spiced cauliflower is cauliflower seasoned with a Cajun-style blend, commonly including paprika, garlic, onion, black pepper, and herbs such as oregano or thyme. Recipes and store-bought blends vary, so the exact flavor and saltiness depend on the seasoning used.
Is Cajun-spiced cauliflower spicy?
Cajun-spiced cauliflower can be mildly warm or quite hot, depending on how much cayenne or other hot pepper is in the seasoning. For a milder batch, reduce the cayenne and lean on paprika, garlic, and herbs for flavor.
Is Cajun-spiced cauliflower good for weight loss?
Cajun-spiced cauliflower can fit into a weight-loss meal because it is a filling vegetable dish with fiber and relatively few calories. The amount of oil and any rich dips or toppings can raise the meal’s overall energy substantially.
What is the difference between Cajun and Creole cauliflower?
Cajun-spiced cauliflower uses a Cajun-style seasoning, while Creole-style cauliflower uses a different, often more herb-forward blend. There is no single fixed recipe for either, but Cajun seasoning commonly has a peppery, earthy profile associated with Louisiana cooking.
What goes well with Cajun-spiced cauliflower?
Cajun-spiced cauliflower pairs well with rice, beans, grilled chicken, or a crisp salad. A cool yogurt-based dip or dressing also balances the peppery seasoning, while serving it with beans makes it a more substantial plant-based meal.
How do you roast Cajun-spiced cauliflower so it gets crispy?
For browned Cajun-spiced cauliflower, cut the florets to a similar size, dry them well, and spread them in a single layer on the pan. Crowding traps steam and makes the cauliflower soft; turn the florets partway through roasting.
Can you make Cajun-spiced cauliflower in an air fryer?
Yes, Cajun-spiced cauliflower cooks well in an air fryer. Toss the florets with seasoning and a little oil, arrange them in a single layer, and shake the basket during cooking so the edges brown evenly rather than steaming.
How long does Cajun-spiced cauliflower last in the fridge?
Cooked Cajun-spiced cauliflower keeps in a covered container in the refrigerator for about 3–4 days. Reheat it in an oven or air fryer to revive the browned edges; microwaving is convenient but usually leaves the florets softer.
Can you make Cajun-spiced cauliflower with frozen cauliflower?
Yes, frozen cauliflower works for Cajun-spiced cauliflower. Thaw it and drain away excess moisture before seasoning, because wet florets tend to soften instead of brown. Frozen pieces may cook differently from fresh ones, so check them as they roast.
Cajun-spiced cauliflower Vitamins & Minerals
Vitamins
Vitamin C
41.8mg · 46% DV
Folate
63.8µg · 16% DV
B5
0.72mg · 14% DV
Vitamin K
17.05µg · 14% DV
Minerals
Sodium
231mg · 10% DV
Potassium ⭐
314mg · 9% DV
Manganese
0.18mg · 8% DV
Phosphorus
51mg · 7% DV
Cajun-spiced cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cajun-spiced cauliflower
To burn the 42 calories in 1 cup (chopped) (110 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 Cajun-spiced cauliflower?
Cajun-spiced cauliflower takes its cue from Louisiana Cajun cooking: cauliflower florets are coated with a Cajun-style spice blend and commonly roasted until tender with browned edges. The seasoning varies, but often brings a savoury, peppery warmth that contrasts with the vegetable’s mild, slightly sweet flavour. It can also be cooked in a pan, though roasting gives the florets a pleasantly firm bite.
In Louisiana it makes an easy side for dishes such as rice and beans or grilled food; elsewhere, serve it alongside fish, meat, or a plant-based main, or tuck it into a grain bowl. It offers fibre while staying light, at 38 calories per 100 g. Use just enough oil to coat the florets, and add a cooling dip if you prefer a gentler heat.
How Nutritious Is Cajun-spiced cauliflower?
Nutrient density
Very 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 Cajun-spiced 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 Cajun-spiced cauliflower Contain Allergens?
No known major allergens
Which Diets Is Cajun-spiced cauliflower Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cajun-spiced cauliflower Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.