Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cauliflower and broccoli with sauce Calories
Fiber-rich, low-calorie vegetables; sauce can raise fat and sodium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower and broccoli with sauce (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 13 g of carbs, 5 g of protein, 4.7 g of fat and 5.6 g of fiber. Its 82.8 mg of Vitamin C covers 92% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower and broccoli with sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
104
KCAL / 180G
Carbs
13g
· 5% DV
Protein
5g
· 10% DV
Fat
4.7g
· 6% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 17% · Fat 38%
Cauliflower and broccoli with sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 5.6 g | 20% |
| Protein | 5 g | 10% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Cauliflower and broccoli with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 104 kcal |
| 1 piece (small) | 35 g | 20 kcal |
| 2 piece (medium) | 70 g | 41 kcal |
| 1 cup (chopped) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (small) | 120 g | 70 kcal |
| 1 cup (diced) | 160 g | 93 kcal |
| 1 serving (large) | 260 g | 151 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Cauliflower and broccoli with sauce
How do you make cauliflower and broccoli with sauce?
Steam or boil the cauliflower and broccoli until tender but still holding their shape, then drain them well. Arrange the vegetables on a plate and add your chosen sauce just before serving so they do not turn mushy.
What sauce goes best with cauliflower and broccoli with sauce?
Garlic yogurt, lemon and olive oil, cheese sauce, or béchamel all work well with cauliflower and broccoli. Choose a lighter tangy sauce for a fresh side, or a creamy sauce when you want a richer, more filling dish.
How do you keep cauliflower and broccoli with sauce from getting watery?
Drain the vegetables thoroughly after cooking and avoid overcooking them; both excess cooking water and soft vegetables can thin the sauce. If using yogurt sauce, add it shortly before serving rather than letting it sit with the vegetables.
Can you make cauliflower and broccoli with sauce with frozen vegetables?
Yes, frozen cauliflower and broccoli work, but they can release more water as they cook. Cook them from frozen according to the package directions, drain thoroughly, and add the sauce only after excess moisture has evaporated.
Can you serve cauliflower and broccoli with sauce cold?
Yes, cauliflower and broccoli with sauce can be served cold, especially with a yogurt, lemon, or vinaigrette-style dressing. Cool the cooked vegetables promptly and toss them with the sauce shortly before serving for a fresher texture.
How do you make cauliflower and broccoli with sauce without cream?
Use plain yogurt with garlic and lemon, or whisk olive oil with lemon juice and herbs for a cream-free sauce. For a warm, thicker option, blend cooked vegetables into a smooth purée and season it to taste.
Can you reheat cauliflower and broccoli with sauce?
Yes, but gentle reheating helps the vegetables keep their shape. Warm them briefly in a covered pan or microwave; if the sauce contains yogurt, it may separate, so add fresh yogurt sauce after reheating instead.
What can you serve with cauliflower and broccoli with sauce?
Serve cauliflower and broccoli with sauce alongside roast chicken, fish, or a grain such as rice or quinoa. For a meat-free meal, pair it with lentils or beans so the plate has a more substantial protein source.
Can you prepare cauliflower and broccoli with sauce ahead of time?
Yes, cook the vegetables ahead and refrigerate them separately from the sauce. Add the sauce shortly before serving; this is especially useful for yogurt-based dressings, which can make the vegetables watery if left together.
Is cauliflower and broccoli with sauce good for weight loss?
It can fit into a weight-loss meal because the vegetables are fiber-rich and can add volume to a plate. The sauce makes the biggest difference: choose a yogurt or lemon dressing instead of a rich, heavily salted sauce.
Cauliflower and broccoli with sauce Vitamins & Minerals
Vitamins
Vitamin C
82.8mg · 92% DV
Vitamin K
93.6µg · 78% DV
Folate
104.4µg · 26% DV
B6
0.32mg · 19% DV
Minerals
Sodium
378mg · 16% DV
Manganese
0.34mg · 15% DV
Phosphorus
97mg · 14% DV
Potassium ⭐
446mg · 13% DV
Cauliflower and broccoli with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower and broccoli with sauce
To burn the 104 calories in 1 serving (medium) (180 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 Cauliflower and broccoli with sauce?
Cauliflower and broccoli with sauce is a flexible home-style dish made by cooking the two vegetables and serving them with a sauce; it has no single regional origin or fixed recipe. The sauce might be creamy, tomato-based or yogurt-based, so the finished dish can range from light and tangy to rich. The florets become tender while their stems can retain a little bite.
It works as a warm side with a main meal, or as a simple lunch with bread or grains; chilled versions also suit a buffet or packed meal. The vegetables contribute fibre and keep the dish relatively light, though the sauce can add fat and sodium. For a lighter plate, steam or roast the vegetables and use a modest amount of sauce.
How Nutritious Is Cauliflower and broccoli with sauce?
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 Cauliflower and broccoli with sauce 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 and broccoli with sauce Contain Allergens?
No known major allergens
Which Diets Is Cauliflower and broccoli with sauce Good For?
Vegan
— Not 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
Cauliflower and broccoli with sauce Fat Profile
SATURATED
0.81g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.21g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
Compare Cauliflower and broccoli with sauce
Foods Similar to Cauliflower and broccoli with sauce
Have another question about Cauliflower and broccoli with sauce?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.