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Cauliflower and green beans Calories
A low-calorie vegetable mix containing fiber and vitamin C.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Cauliflower and green beans has 28 calories. It contains 5.7 g of carbs, 1.8 g of protein, 0.3 g of fat and 2.8 g of fiber. Its 30 mg of Vitamin C covers 33% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower and green beans Nutrition Facts
Selected: 100 g
28
KCAL / 100G
Carbs
5.7g
· 2% DV
Protein
1.8g
· 4% DV
Fat
0.3g
· 0% 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 70% · Protein 22% · Fat 8%
Cauliflower and green beans nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 5.7 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 1.8 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 Serving of Cauliflower and green beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 42 kcal |
| 1 piece (small) | 15 g | 4 kcal |
| 1 piece (large) | 30 g | 8 kcal |
| ½ cup (chopped) | 50 g | 14 kcal |
| 100 g | 100 g | 28 kcal |
| 1 cup (chopped) | 100 g | 28 kcal |
| 1 cup (whole) | 125 g | 35 kcal |
| 1.5 cup (chopped) | 150 g | 42 kcal |
| 1 serving (large) | 250 g | 70 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Cauliflower and green beans
Can you cook cauliflower and green beans together?
Yes, cauliflower and green beans can be cooked together, but they may soften at different rates. Cut the cauliflower into small florets, then add it first or cut the beans smaller so both vegetables finish tender at the same time.
How do you roast cauliflower and green beans?
To roast cauliflower and green beans, toss them with a little oil, salt, and seasonings, then spread them out in a single layer. Cut the cauliflower into bite-size florets and check both vegetables as they cook, since their size affects how quickly they brown.
Can you freeze cauliflower and green beans?
Yes, cauliflower and green beans freeze well after blanching. Briefly boil each vegetable separately, cool it promptly, drain thoroughly, and pack it airtight. Freezing them separately makes it easier to portion them and prevents excess moisture from affecting their texture.
How should you store cauliflower and green beans in the fridge?
Keep cauliflower and green beans unwashed in the refrigerator, ideally in separate breathable bags or containers in the crisper drawer. Moisture encourages spoilage, so rinse them just before cooking and remove any damaged pieces before storing.
Do you need to wash cauliflower and green beans before cooking?
Yes, rinse cauliflower and green beans under cool running water before preparing them. Break the cauliflower into florets so you can rinse between them, and trim the bean ends afterward. Do not use soap or detergent on vegetables.
Can you eat cauliflower and green beans raw?
Cauliflower can be eaten raw, but green beans are better cooked. Raw green beans contain lectins that can cause digestive upset, especially if eaten in larger amounts. For a raw vegetable platter, serve cauliflower raw and cook the beans separately.
Are cauliflower and green beans healthy to eat together?
Yes, cauliflower and green beans make a nutritious vegetable combination, providing fiber and vitamin C. They work well in a meal as a cooked side or in a salad; adding a protein source can make the meal more filling.
Do cauliflower and green beans cause bloating?
They can cause bloating in some people. Cauliflower contains fermentable carbohydrates, and the fiber in both vegetables may increase gas, particularly when you eat a large serving. Cooking them thoroughly and starting with a smaller portion may make them easier to tolerate.
What can you serve with cauliflower and green beans?
Cauliflower and green beans pair well with roasted chicken, fish, eggs, or beans and lentils. Serve them as a seasoned side, toss them into a grain bowl, or add a lemony dressing after cooking to brighten their flavor.
How do you season cauliflower and green beans?
Garlic, black pepper, paprika, and herbs such as thyme work well with cauliflower and green beans. Toss the vegetables with olive oil before roasting or sauté them with garlic; finish with lemon juice for a brighter taste.
Cauliflower and green beans Vitamins & Minerals
Vitamins
Vitamin C
30mg · 33% DV
Vitamin K
29µg · 24% DV
Folate
45µg · 11% DV
B6
0.12mg · 7% DV
Minerals
Manganese
0.18mg · 8% DV
Potassium ⭐
250mg · 7% DV
Phosphorus
48mg · 7% DV
Copper
0.05mg · 6% DV
Sodium
15mg · 1% DV
Cauliflower and green beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower and green beans
To burn the 28 calories in 100 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 green beans?
Cauliflower and green beans are a pairing of cauliflower’s compact white florets and the long, tender pods of fresh green beans. They are ingredients rather than a single signature dish, and can be bought fresh or used together in a simple vegetable mix.
Their textures make a pleasant contrast: cauliflower turns soft and mild when cooked, while green beans can retain a little bite. In many homes, they’re steamed, roasted or simmered, then served as a side with grains, fish or meat; they also work in soups, curries and casseroles. The mix is low in calories and provides fibre and vitamin C. Roast it with a little oil and herbs for a straightforward side, or add beans or grains to make it more substantial.
How Nutritious Is Cauliflower and green beans?
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 green beans Processed?
NOVA 1
Unprocessed
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 green beans Contain Allergens?
No known major allergens
Which Diets Is Cauliflower and green beans 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
Cauliflower and green beans Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.