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Baked cauliflower with corn flour Calories
Cauliflower baked with a crispy corn flour coating, a light and flavorful vegetable dish.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked cauliflower with corn flour (120 g) has 98 calories. That works out to 82 calories per 100 g. It contains 16.6 g of carbs, 3.7 g of protein, 1.8 g of fat and 3.8 g of fiber. Its 45.6 mg of Vitamin C covers 51% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Baked cauliflower with corn flour Nutrition Facts
Selected: 1 serving (medium) · 120 g
98
KCAL / 120G
Carbs
16.6g
· 6% DV
Protein
3.7g
· 7% DV
Fat
1.8g
· 2% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 15% · Fat 17%
Baked cauliflower with corn flour nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 16.6 g | 6% |
| Fiber | 3.8 g | 14% |
| Protein | 3.7 g | 7% |
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 Baked cauliflower with corn flour?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 98 kcal |
| 1 piece (mini) | 45 g | 37 kcal |
| 1 piece (small) | 60 g | 49 kcal |
| 1 piece (large) | 90 g | 74 kcal |
| 100 g | 100 g | 82 kcal |
| 1 cup (chopped) | 100 g | 82 kcal |
| 2 piece (large) | 180 g | 148 kcal |
| 1 serving (large) | 200 g | 164 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Baked cauliflower with corn flour
How do you make baked cauliflower with corn flour crispy?
To make baked cauliflower with corn flour crispy, dry the florets thoroughly and spread them in a single layer with space between them. Coat them evenly, preheat the oven, and turn the pieces once so moisture can escape and the coating browns on all sides.
Why does baked cauliflower with corn flour turn soggy?
Baked cauliflower with corn flour usually turns soggy when the florets are wet, crowded on the tray, or cooked in an oven that is not hot enough. Dry them well and leave space around each piece so they roast rather than steam.
Do you need to boil cauliflower before baking it with corn flour?
No, you do not need to boil cauliflower before baking it with corn flour. Raw florets can go straight into the oven; for a softer center, briefly steam them first, then drain and dry them completely before adding the coating.
Does corn flour stick to cauliflower without egg?
Yes, corn flour can stick to cauliflower without egg if the florets are lightly coated with oil or another suitable wet ingredient first. Toss them while slightly damp, then press the flour mixture gently onto the surface so it adheres instead of falling off.
Can you use frozen cauliflower for baked cauliflower with corn flour?
Yes, frozen cauliflower works for baked cauliflower with corn flour, but it releases more moisture as it thaws. Drain it well and pat it dry before coating; otherwise, the extra water can make the coating soft rather than crisp.
What kind of corn flour works best for baked cauliflower?
Fine corn flour gives baked cauliflower a more even coating and clings better to the florets. Coarser cornmeal creates a more noticeable crunch, but larger grains may not coat as evenly; choose based on whether you prefer a smooth or grainy texture.
What sauce goes with baked cauliflower with corn flour?
Garlic yogurt sauce, tahini sauce, or a spicy tomato dip all go well with baked cauliflower with corn flour. Add the sauce on the side rather than pouring it over the florets, so the crunchy coating does not become soggy before serving.
How do you reheat baked cauliflower with corn flour?
Reheat baked cauliflower with corn flour in an oven or air fryer to bring back some of its crispness. Spread the leftovers out rather than stacking them; a microwave warms them quickly but tends to soften the corn flour coating.
Can baked cauliflower with corn flour be made ahead?
You can prepare the cauliflower florets and dry coating ahead, but coat and bake them close to serving time for the best texture. If you bake the dish in advance, cool and refrigerate it, then reheat it in the oven to refresh the crust.
What spices taste good in baked cauliflower with corn flour?
Paprika, garlic powder, black pepper, and cumin are good choices for baked cauliflower with corn flour. Mix the spices into the coating so they spread evenly, then finish the roasted florets with lemon juice or chopped herbs for a brighter flavor.
Baked cauliflower with corn flour Vitamins & Minerals
Vitamins
Vitamin C
45.6mg · 51% DV
Folate
62.4µg · 16% DV
Vitamin K
16.8µg · 14% DV
B6
0.23mg · 14% DV
Minerals
Potassium ⭐
324mg · 10% DV
Manganese
0.22mg · 10% DV
Phosphorus
62mg · 9% DV
Copper
0.07mg · 8% DV
Sodium
70mg · 3% DV
Baked cauliflower with corn flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked cauliflower with corn flour
To burn the 98 calories in 1 serving (medium) (120 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 Baked cauliflower with corn flour?
Baked cauliflower with corn flour is a home-style dish made by coating cauliflower florets in corn flour and baking them until golden. It is a simple alternative to deep-fried cauliflower rather than a dish tied to one particular region.
The coating turns lightly crisp while the cauliflower stays tender inside. Serve it as a side, a snack with a dip, or part of a casual meat-free meal; in Turkey, it also works well with garlicky yoghurt. It offers fibre from the cauliflower and a little substance from the coating, while baking keeps it relatively light: a 100 g portion has 82 calories. Use just enough oil to help the coating brown, and pair it with a fresh salad for an easy, balanced plate.
How Nutritious Is Baked cauliflower with corn flour?
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 Baked cauliflower with corn flour 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 Baked cauliflower with corn flour Contain Allergens?
No known major allergens
Which Diets Is Baked cauliflower with corn flour Good For?
Vegan
✓ 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
Baked cauliflower with corn flour Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.19g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.