1 cup (medium) of Air-fried cauliflower (90 g) has 34 calories. That works out to 38 calories per 100 g. It contains 4.7 g of carbs, 2 g of protein, 1.1 g of fat and 2.2 g of fiber. Its 39.6 mg of Vitamin C covers 44% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Air-fried cauliflower Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

2.2g

· 4% DV

Fat

1.2g

· 2% DV

Fiber

2.4g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 51% · Protein 22% · Fat 27%

Air-fried cauliflower Vitamins & Minerals

Vitamins

Vitamin C

44mg · 49% DV

Folate

60µg · 15% DV

0.7mg · 14% DV

Vitamin K

16µg · 13% DV

Minerals

Potassium ⭐

290mg · 9% DV

Iron

1mg · 6% DV

Phosphorus

44mg · 6% DV

Magnesium

15mg · 4% DV

How Nutritious Is Air-fried cauliflower?

Nutrient density

Very high

80/ 100

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

52/ 100

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.

Air-fried cauliflower Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Air-fried cauliflower

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Air-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 Air-fried cauliflower Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Air-fried 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

Air-fried cauliflower Fat Profile

SATURATED

0.12g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.11g

⚖️

Omega 6:3 ratio 2.7:1

Below the ideal 4:1 — a good omega balance.

Compare Air-fried cauliflower

🥦vs🍅

Air-fried cauliflower vs Tomato20 kcal more per 100 g

→🥦vs🥗

Air-fried cauliflower vs Mixed Green Salad20 kcal more per 100 g

→🥦vs🫑

Air-fried cauliflower vs Red Pepper7 kcal more per 100 g

→🥦vs🥄

Air-fried cauliflower vs Boiled Beetroot6 kcal fewer per 100 g

→

Foods Similar to Air-fried cauliflower

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Air-fried cauliflower

How many calories are in air-fried cauliflower?

Air-fried cauliflower contains 38 calories per 100 g. The same serving provides 2.2 g of protein, 5.2 g of carbohydrates, and 1.2 g of fat.

Is air-fried cauliflower good for a low-glycemic diet?

Air-fried cauliflower has a glycemic index of 15, which is low. It also provides 2.4 g of fiber per 100 g and fits vegan, vegetarian, paleo, Mediterranean, gluten-free, and flexitarian diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026