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Cauliflower with Eggs Calories
Cauliflower and eggs are a source of protein and fiber
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower with Eggs (180 g) has 112 calories. That works out to 62 calories per 100 g. It contains 7.7 g of carbs, 9.4 g of protein, 5 g of fat and 3.8 g of fiber. Its 68.4 mg of Vitamin C covers 76% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cauliflower with Eggs Nutrition Facts
Selected: 1 serving (medium) · 180 g
112
KCAL / 180G
Carbs
7.7g
· 3% DV
Protein
9.4g
· 19% DV
Fat
5g
· 6% 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 27% · Protein 33% · Fat 40%
Cauliflower with Eggs nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 122 mg | 5% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 9.4 g | 19% |
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 with Eggs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 112 kcal |
| 1 serving (extra small) | 90 g | 56 kcal |
| 100 g | 100 g | 62 kcal |
| 1 serving (small) | 120 g | 74 kcal |
| 1 cup (medium) | 160 g | 99 kcal |
| 1 piece (whole) | 200 g | 124 kcal |
| 1 serving (large) | 250 g | 155 kcal |
| 2 piece (double) | 400 g | 248 kcal |
Calculated from 62 calories per 100 g.
Frequently Asked Questions About Cauliflower with Eggs
How do you make cauliflower with eggs?
To make cauliflower with eggs, steam or boil cauliflower florets until just tender, then drain them well. Cook them briefly in a pan with a little oil, pour in beaten eggs, and stir gently until the eggs are fully set.
Do you cook cauliflower before adding eggs to cauliflower with eggs?
Yes, cook the cauliflower first so it becomes tender before the eggs set. Boil or steam the florets until a fork can pierce them, then drain thoroughly; excess water can make the finished cauliflower with eggs soggy.
Can you bake cauliflower with eggs instead of frying it?
Yes, cauliflower with eggs can be baked for a firmer, lightly browned finish. Mix cooked, well-drained florets with beaten eggs, season, spread the mixture in an oven-safe dish, and bake until the center is set.
Why does cauliflower with eggs turn watery?
Cauliflower with eggs turns watery when the cooked florets hold too much moisture. Drain them thoroughly and let steam escape before adding the eggs. Avoid crowding the pan, which traps moisture and makes the mixture soft rather than lightly set.
What cheese goes well in cauliflower with eggs?
Feta, cheddar, and Parmesan all work well in cauliflower with eggs. Crumble or grate the cheese into the egg mixture, and taste before adding salt because many cheeses are already salty. Add it near the end so it melts without overcooking the eggs.
What herbs and spices taste good in cauliflower with eggs?
Black pepper, paprika, cumin, and chopped parsley complement cauliflower with eggs. Add dried spices while the cauliflower cooks so their flavor spreads through the dish; finish with fresh herbs after cooking to keep their flavor bright.
Can you make cauliflower with eggs ahead of time?
You can prepare the cauliflower ahead, but cauliflower with eggs is best cooked just before serving because reheated eggs can become firm. Cook and drain the florets in advance, refrigerate them, then warm them in a pan and add freshly beaten eggs.
How long do leftovers of cauliflower with eggs last?
Refrigerate leftover cauliflower with eggs in a covered container and eat it within 3 days. Reheat only the portion you plan to eat until hot throughout; avoid leaving the cooked dish at room temperature for an extended period.
Can you freeze cauliflower with eggs?
Freezing cauliflower with eggs is possible, but the texture usually suffers: thawed cauliflower can be watery and the eggs can turn rubbery. For a better result, freeze cooked cauliflower on its own and add freshly cooked eggs after thawing.
What can you serve with cauliflower with eggs?
Serve cauliflower with eggs with toast, a green salad, or roasted vegetables for a simple meal. It also pairs well with plain yogurt or a light soup; keep the sides mild so they do not overwhelm the egg and cauliflower flavors.
Cauliflower with Eggs Vitamins & Minerals
Vitamins
Vitamin C
68.4mg · 76% DV
Vitamin K
86.4µg · 72% DV
B12
1.26µg · 53% DV
Biotin
14.4µg · 48% DV
Minerals
Phosphorus
176mg · 25% DV
Selenium
13µg · 24% DV
Iodine
32µg · 21% DV
Potassium ⭐
468mg · 14% DV
Sodium
122mg · 5% DV
Cauliflower with Eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower with Eggs
To burn the 112 calories in 1 serving (medium) (180 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 with Eggs?
Cauliflower with Eggs is a straightforward home-style dish made by cooking cauliflower until tender and combining it with eggs, either in a pan or baked together. It is not tied to one particular cuisine, and the seasonings and method vary: the cauliflower may be boiled, steamed or sautéed before the eggs are added.
It works as a light meal, a brunch dish or a side, served warm with a salad, toast or grains. The eggs contribute protein, while cauliflower adds fibre and vegetable bulk. For a lighter version, steam or roast the cauliflower first and use only a little oil when cooking the eggs.
How Nutritious Is Cauliflower with Eggs?
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 with Eggs 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 with Eggs Contain Allergens?
Contains these allergens:
Which Diets Is Cauliflower with Eggs 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 with Eggs Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.