1 piece (medium) of Cauliflower baked with cheese and béchamel sauce (180 g) has 189 calories. That works out to 105 calories per 100 g. It contains 13 g of carbs, 8.3 g of protein, 11.5 g of fat and 4 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Cauliflower baked with cheese and béchamel sauce Nutrition Facts

Selected: 100 g

105

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

4.6g

· 9% DV

Fat

6.4g

· 8% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 27% · Protein 18% · Fat 55%

Cauliflower baked with cheese and béchamel sauce Vitamins & Minerals

Vitamins

Vitamin K

38µg · 32% DV

Vitamin C

26mg · 29% DV

B12

0.3µg · 13% DV

Vitamin A

110µg · 12% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

110mg · 11% DV

Sodium

260mg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Cauliflower baked with cheese and béchamel sauce?

Nutrient density

Medium

55/ 100

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

47/ 100

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.

Cauliflower baked with cheese and béchamel sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cauliflower baked with cheese and béchamel sauce

To burn the 105 calories in 100 g:

🚶

26min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cauliflower baked with cheese and béchamel sauce Processed?

NOVA 3

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 baked with cheese and béchamel sauce Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cauliflower baked with cheese and béchamel sauce Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cauliflower baked with cheese and béchamel sauce Fat Profile

SATURATED

3.7g

MONOUNSATURATED

1.7g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Cauliflower baked with cheese and béchamel sauce

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Foods Similar to Cauliflower baked with cheese and béchamel sauce

🍅

Tomato

18 kcal

🥗

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18 kcal

🫑

Red Pepper

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Frequently Asked Questions About Cauliflower baked with cheese and béchamel sauce

How many calories are in cauliflower baked with cheese and béchamel sauce?

Cauliflower baked with cheese and béchamel sauce provides 105 calories per 100 g. It contains 4.6 g of protein, 7.2 g of carbohydrates, and 6.4 g of fat per 100 g.

Is cauliflower baked with cheese and béchamel sauce low glycemic?

This dish has a glycemic index of 35, which is considered low. It also provides 2.2 g of fiber per 100 g.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026