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Cauliflower (Airfried) Calories
Low calorie, high fiber, rich in vitamin C
CALORIES
GI
POTASSIUM
FIBER
Cauliflower (Airfried) Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
6.1g
· 66%
Protein
2.3g
· 25%
Fat
0.4g
· 9%
Fiber
2.4g
Cauliflower (Airfried) Vitamins & Minerals
Vitamins
Vitamin C
48mg · 53% DV
Folate
60µg · 15% DV
B5
0.7mg · 14% DV
Vitamin K
16µg · 13% DV
Minerals
Potassium ⭐
300mg · 9% DV
Iron
1mg · 6% DV
Phosphorus
44mg · 6% DV
Magnesium
15mg · 4% DV
Cauliflower (Airfried) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cauliflower (Airfried) 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 Cauliflower (Airfried) Contain Allergens?
No known major allergens
Which Diets Is Cauliflower (Airfried) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cauliflower (Airfried) Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cauliflower (Airfried)
Cauliflower (Airfried) — Frequently Asked Questions
How do you make air-fried cauliflower crispy?
Dry the florets thoroughly and arrange them in a single layer without overcrowding the basket. Tossing them with a small amount of oil and shaking the basket once during cooking helps them brown more evenly.
Why does air-fried cauliflower taste bitter or burnt?
Very high heat, tiny florets, or spices that scorch easily can create bitterness. Add delicate seasonings such as garlic powder, paprika, or fresh herbs later in cooking to reduce the risk.
How long does cooked air-fried cauliflower keep in the fridge?
Store it in an airtight container in the refrigerator for about 3 to 4 days. Reheating it in the air fryer usually restores a better texture than microwaving.
Can you freeze air-fried cauliflower?
Yes. Let it cool completely, freeze the pieces in a single layer first, then transfer them to a freezer-safe container. It may become softer after freezing, so reheat it straight from frozen in an air fryer or oven rather than thawing it first.
Is air-fried cauliflower healthier than boiled cauliflower?
Both can be nutritious choices, and air frying uses little water, which may help retain some water-soluble compounds compared with boiling. The overall result depends largely on how much oil, salt, and sauce you add.
How can you reduce the smell of cauliflower in an air fryer?
Avoid overcooking it, since prolonged cooking makes sulfur-like odors more noticeable. Lemon juice, black pepper, cumin, or a yogurt-based dip can help balance both the aroma and flavor.
What goes well with air-fried cauliflower?
It pairs well with lemon, garlic, tahini, yogurt sauces, chickpeas, lentils, and eggs. Combining it with a protein-rich main dish or legumes makes the meal more filling.
Is air-fried cauliflower better before or after a workout?
It can be a light option before exercise, but its fiber may cause bloating for some people when eaten right before training. After a workout, pair it with a protein source and other carbohydrate-containing foods for a more balanced recovery meal.
Is cauliflower harmful for people with thyroid conditions?
The claim that cauliflower damages the thyroid is overstated for most people. Cooked cauliflower in normal portions is generally fine, but people with iodine deficiency, unusually high intakes of raw cruciferous vegetables, or specific medical treatment should seek individualized medical advice.
Can air-fried cauliflower cause gas?
It can cause gas or bloating in some people because it contains fermentable carbohydrates. Starting with a smaller serving, cooking it well, and eating slowly may help; people with irritable bowel syndrome may be particularly sensitive.
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Nutrition data compiled from USDA FoodData Central and scientific sources.