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Baked cornmeal-crusted fried cauliflower Calories
Oven-baked, cornmeal-crusted, fried-style cauliflower
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked cornmeal-crusted fried cauliflower (70 g) has 84 calories. That works out to 120 calories per 100 g. It contains 12.3 g of carbs, 2.2 g of protein, 2.8 g of fat and 2.2 g of fiber. Its 26.6 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Baked cornmeal-crusted fried cauliflower Nutrition Facts
Selected: 1 piece (medium) · 70 g
84
KCAL / 70G
Carbs
12.3g
· 4% DV
Protein
2.2g
· 4% DV
Fat
2.8g
· 4% 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 59% · Protein 11% · Fat 30%
Baked cornmeal-crusted fried cauliflower nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 147 mg | 6% |
| Total carbohydrate | 12.3 g | 4% |
| Fiber | 2.2 g | 8% |
| Protein | 2.2 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 Medium Baked cornmeal-crusted fried cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 84 kcal |
| 1 piece (small) | 40 g | 48 kcal |
| 1 cup (medium) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (large) | 120 g | 144 kcal |
| 1 cup (large) | 140 g | 168 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 3 piece (large) | 210 g | 252 kcal |
| 1 serving (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Baked cornmeal-crusted fried cauliflower
How do you make baked cornmeal-crusted fried cauliflower?
Baked cornmeal-crusted fried cauliflower is made by coating cauliflower florets in a seasoned wet mixture, dredging them in cornmeal, and baking them until browned and tender. Arrange the pieces in one layer and lightly oil the coating so it browns more evenly.
How do you make baked cornmeal-crusted fried cauliflower crispy?
For crispy baked cornmeal-crusted fried cauliflower, dry the florets well and leave space between them on the baking tray. Crowding traps steam and softens the crust. Turning the pieces partway through baking helps the cornmeal coating brown on all sides.
Why does the coating fall off baked cornmeal-crusted fried cauliflower?
The coating on baked cornmeal-crusted fried cauliflower often falls off when the florets are wet or the cornmeal has nothing to cling to. Pat the cauliflower dry, dip each piece in a wet binder before dredging, and press the coating gently into place.
Can you make baked cornmeal-crusted fried cauliflower with frozen cauliflower?
Yes, you can make baked cornmeal-crusted fried cauliflower with frozen cauliflower. Thaw it first, drain away excess water, and pat the florets dry before coating. Excess moisture can make the crust slide off and prevents it from turning crisp in the oven.
What is the difference between cornmeal and breadcrumbs on baked cornmeal-crusted fried cauliflower?
Cornmeal gives baked cornmeal-crusted fried cauliflower a distinctly grainy, crisp exterior, while breadcrumbs create a more bread-like crust. Use cornmeal for the dish’s characteristic coating; combining the two is possible but changes its texture.
What dipping sauce goes with baked cornmeal-crusted fried cauliflower?
Baked cornmeal-crusted fried cauliflower pairs well with garlic yogurt sauce, spicy tomato sauce, or lemon-tahini sauce. Serve the sauce on the side rather than coating the florets in advance, since moisture can soften the cornmeal crust.
What should you serve with baked cornmeal-crusted fried cauliflower?
Serve baked cornmeal-crusted fried cauliflower with a green salad, a grain such as rice, or a bean dish for a more substantial meal. A tangy yogurt dip also complements the crunchy coating and works well as a simple side.
Can baked cornmeal-crusted fried cauliflower be made ahead?
Yes, you can prepare the components for baked cornmeal-crusted fried cauliflower ahead, but coated florets may soften if they sit too long before baking. Cut and dry the cauliflower in advance, then coat it shortly before it goes into the oven.
How do you store and reheat leftover baked cornmeal-crusted fried cauliflower?
Store leftover baked cornmeal-crusted fried cauliflower in a covered container in the refrigerator and eat it within a few days. Reheat it in the oven to bring back some crunch; a microwave is quicker but tends to soften the crust.
Is baked cornmeal-crusted fried cauliflower actually fried?
No, baked cornmeal-crusted fried cauliflower is baked rather than deep-fried, despite the fried-style name. Its seasoned cornmeal coating gives it a crisp, fried-like finish, while baking avoids submerging the florets in hot oil.
Baked cornmeal-crusted fried cauliflower Vitamins & Minerals
Vitamins
Vitamin C
26.6mg · 30% DV
Vitamin K
19.6µg · 16% DV
B5
0.49mg · 10% DV
Folate
37.8µg · 9% DV
Minerals
Sodium
147mg · 6% DV
Manganese
0.13mg · 6% DV
Copper
0.05mg · 6% DV
Potassium ⭐
182mg · 5% DV
Baked cornmeal-crusted fried cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked cornmeal-crusted fried cauliflower
To burn the 84 calories in 1 piece (medium) (70 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 cornmeal-crusted fried cauliflower?
Baked cornmeal-crusted fried cauliflower is made by coating cauliflower florets in cornmeal and baking them until the outside turns crisp. Despite “fried” in its name, this version is oven-baked, with a tender centre and a lightly crunchy coating. It’s a home-style preparation rather than a dish with one clear regional origin.
Serve it warm as a side or snack, with a yoghurt or herb dip, or alongside a salad and other roasted vegetables. Cauliflower gives it a vegetable-forward, fibre-containing profile, while the coating adds most of its crispness. For a lighter plate, use just enough oil to help the crust brown and pair it with fresh vegetables.
How Nutritious Is Baked cornmeal-crusted fried cauliflower?
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 cornmeal-crusted fried cauliflower 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 cornmeal-crusted fried cauliflower Contain Allergens?
No known major allergens
Which Diets Is Baked cornmeal-crusted fried cauliflower 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
Baked cornmeal-crusted fried cauliflower Fat Profile
SATURATED
0.35g
MONOUNSATURATED
0.77g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.