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Cauliflower baked with yogurt Calories
Cauliflower baked with yogurt
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cauliflower baked with yogurt (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 7.3 g of carbs, 3.8 g of protein, 2 g of fat and 2.8 g of fiber. Its 45.6 mg of Vitamin C covers 51% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Cauliflower baked with yogurt Nutrition Facts
Selected: 1 piece (medium) · 120 g
66
KCAL / 120G
Carbs
7.3g
· 3% DV
Protein
3.8g
· 8% DV
Fat
2g
· 3% 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 47% · Protein 24% · Fat 29%
Cauliflower baked with yogurt nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 132 mg | 6% |
| Total carbohydrate | 7.3 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 3.8 g | 8% |
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 Medium Cauliflower baked with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 66 kcal |
| 1 slice (thick) | 60 g | 33 kcal |
| 1 piece (small) | 80 g | 44 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (medium) | 130 g | 72 kcal |
| 1 serving (medium) | 150 g | 83 kcal |
| 1 piece (large) | 180 g | 99 kcal |
| 1 cup (large) | 180 g | 99 kcal |
| 1 serving (large) | 200 g | 110 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Cauliflower baked with yogurt
How do you make cauliflower baked with yogurt?
Cauliflower baked with yogurt is made by coating cauliflower florets in a seasoned yogurt mixture and baking until tender and browned. Add garlic and spices to the yogurt, spread the florets in a single layer, and bake in a preheated oven.
Can you bake yogurt on cauliflower without it splitting?
Yes, yogurt can be baked on cauliflower without splitting if the sauce is thick and the florets are not watery. Use thick plain yogurt, drain any parboiled cauliflower well, and mix the sauce until smooth before coating the vegetables.
Do you need to boil cauliflower before making cauliflower baked with yogurt?
No, boiling cauliflower first is not essential for cauliflower baked with yogurt. Small, evenly sized florets can go straight into the oven; briefly steaming or parboiling them first makes the finished dish softer and shortens the baking time.
What temperature should you use for cauliflower baked with yogurt?
Around 400°F (200°C) works well for cauliflower baked with yogurt. Bake in a preheated oven until the florets are tender and the yogurt coating has browned lightly, checking the largest piece before serving.
Why does cauliflower baked with yogurt turn watery?
Cauliflower baked with yogurt usually turns watery when the florets release moisture or the yogurt sauce is too thin. Dry the cauliflower thoroughly after washing or parboiling, use thick yogurt, and avoid crowding the baking dish.
How do you keep cauliflower baked with yogurt from getting soggy?
To keep cauliflower baked with yogurt from getting soggy, spread the florets in one layer and roast them rather than packing them tightly into a deep dish. Pat washed cauliflower dry and serve soon after baking for the best texture.
What spices go well in cauliflower baked with yogurt?
Garlic, cumin, paprika, black pepper, and turmeric all work well in cauliflower baked with yogurt. For a brighter flavor, add lemon zest or chopped herbs after baking; add chili only if you want a noticeable heat.
What can you serve with cauliflower baked with yogurt?
Cauliflower baked with yogurt pairs well with rice, flatbread, or a crisp salad. Serve it as a vegetarian main with lentils or chickpeas, or as a side dish alongside grilled chicken or fish.
How long does cauliflower baked with yogurt keep in the fridge?
Cauliflower baked with yogurt keeps for about three to four days in a covered container in the refrigerator. Reheat it in the oven or microwave until hot; the yogurt coating may soften during storage, so it will not be as crisp as freshly baked.
Can you freeze cauliflower baked with yogurt?
You can freeze cauliflower baked with yogurt, but the yogurt coating may separate and turn grainy after thawing. For a better texture, freeze baked cauliflower without the yogurt sauce and add freshly prepared sauce when serving.
Cauliflower baked with yogurt Vitamins & Minerals
Vitamins
Vitamin C
45.6mg · 51% DV
Vitamin K
57.6µg · 48% DV
B5
0.84mg · 17% DV
Folate
64.8µg · 16% DV
Minerals
Phosphorus
82mg · 12% DV
Potassium ⭐
324mg · 10% DV
Manganese
0.19mg · 8% DV
Calcium
74mg · 7% DV
Sodium
132mg · 6% DV
Cauliflower baked with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower baked with yogurt
To burn the 66 calories in 1 piece (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 Cauliflower baked with yogurt?
Cauliflower baked with yogurt is a simple home-style dish: cauliflower florets are coated with yogurt and baked until tender, often with seasoning added to suit the cook. It is a flexible preparation rather than a dish with one fixed recipe, and works well as an easy way to serve cauliflower.
Baking softens the florets, while the yogurt becomes tangy and lightly golden. Serve it as a side with grains, beans or a main dish, or pair it with salad and bread for a lighter meal. It is a relatively light, fibre-containing vegetable dish; for a lighter result, use a moderate amount of yogurt and avoid adding much oil.
How Nutritious Is Cauliflower baked with yogurt?
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 baked with yogurt 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 baked with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Cauliflower baked with yogurt 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 yogurt Fat Profile
SATURATED
1.08g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.