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Baked cauliflower (no oil) Calories
Oven-baked, no oil, low calorie, source of fiber and vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Baked cauliflower (no oil) (90 g) has 25 calories. That works out to 28 calories per 100 g. It contains 4.2 g of carbs, 2 g of protein, 0.2 g of fat and 2 g of fiber. Its 43.2 mg of Vitamin C covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked cauliflower (no oil) Nutrition Facts
Selected: 1 cup (medium) · 90 g
25
KCAL / 90G
Carbs
4.2g
· 2% DV
Protein
2g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 30% · Fat 7%
Baked cauliflower (no oil) nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 25 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 2 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 Cup of Baked cauliflower (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 25 kcal |
| 1 slice (thin) | 25 g | 7 kcal |
| 1 slice (thick) | 40 g | 11 kcal |
| 1 cup (small) | 60 g | 17 kcal |
| 1 piece (small) | 80 g | 22 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (medium) | 120 g | 34 kcal |
| 1 piece (large) | 150 g | 42 kcal |
| 1 cup (large) | 150 g | 42 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Baked cauliflower (no oil)
How do you make baked cauliflower (no oil) taste good?
Baked cauliflower (no oil) tastes good when the florets are dry, well seasoned, and browned at the edges. Try garlic, paprika, cumin, or curry powder, then finish with lemon juice or a tangy yogurt sauce for contrast.
How do you get baked cauliflower (no oil) crispy?
To make baked cauliflower (no oil) crispier, dry the florets thoroughly and spread them in a single layer with space between pieces. Crowding traps steam, so use a roomy baking sheet and turn the florets as they brown.
Can you roast frozen cauliflower without oil?
Yes, frozen cauliflower works for baked cauliflower (no oil), but it can release more water than fresh florets. Thaw it and drain it well first, then pat it dry and leave space on the tray so it browns rather than steams.
Why does baked cauliflower (no oil) turn mushy?
Baked cauliflower (no oil) turns mushy when the florets are wet, crowded, or cooked too long. Dry them well after washing, spread them out on the tray, and take them out once tender with browned edges instead of waiting for them to collapse.
Should you boil cauliflower before making baked cauliflower (no oil)?
No, you do not need to boil cauliflower before making baked cauliflower (no oil). Baking the raw florets lets them soften and brown together; boiling first adds moisture and can leave the finished dish overly soft.
What seasonings go well with baked cauliflower (no oil)?
Garlic, smoked paprika, black pepper, cumin, and curry spices all work well with baked cauliflower (no oil). For a brighter finish, add lemon after baking; adding fresh herbs at the end keeps their flavor from fading in the oven.
How long does baked cauliflower (no oil) keep in the fridge?
Baked cauliflower (no oil) keeps for a few days in the refrigerator when cooled and stored in a covered container. Refrigerate it promptly rather than leaving it out, and use a clean container to help preserve its texture and quality.
What is the best way to reheat baked cauliflower (no oil)?
The oven or a skillet is the best way to reheat baked cauliflower (no oil) if you want to restore some browning. Spread it out rather than piling it up; a microwave is convenient but usually makes the florets softer.
Can you eat the stems and leaves in baked cauliflower (no oil)?
Yes, the stem and leaves can be used in baked cauliflower (no oil). Peel away the stem’s tough outer layer, cut the tender center into small pieces, and keep an eye on the leaves because their thinner edges brown faster.
Is baked cauliflower (no oil) a healthy side dish?
Yes, baked cauliflower (no oil) is a nutritious vegetable side dish that provides fiber and vitamin C without added cooking oil. Pair it with a source of protein or another substantial dish if you want it to make a more filling meal.
Baked cauliflower (no oil) Vitamins & Minerals
Vitamins
Vitamin C
43.2mg · 48% DV
Folate
51.3µg · 13% DV
B5
0.63mg · 13% DV
Vitamin K
14.4µg · 12% DV
Minerals
Potassium ⭐
288mg · 8% DV
Manganese
0.14mg · 6% DV
Phosphorus
40mg · 6% DV
Copper
0.04mg · 4% DV
Sodium
27mg · 1% DV
Baked cauliflower (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked cauliflower (no oil)
To burn the 25 calories in 1 cup (medium) (90 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 (no oil)?
Baked cauliflower (no oil) is made by roasting cauliflower florets in the oven without adding oil. It is a simple home-cooking method rather than a dish tied to one particular region, and it can be seasoned with pepper, herbs or spices before baking.
The florets turn tender, with lightly browned edges and a mild, subtly sweet flavour. Serve them as a side with a main meal, add them to a grain bowl, or enjoy them with a yoghurt-based dip. Cauliflower provides fibre and vitamin C, while skipping oil keeps the dish light. For a more filling plate, pair it with chickpeas or another protein-rich food; lemon and herbs bring extra brightness without making it heavy.
How Nutritious Is Baked cauliflower (no oil)?
Nutrient density
Very 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 (no oil) 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 (no oil) Contain Allergens?
No known major allergens
Which Diets Is Baked cauliflower (no oil) 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
Baked cauliflower (no oil) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.