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Cauliflower fried in egg Calories
Cauliflower florets dipped in egg and fried, savory vegetable dish
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Cauliflower fried in egg (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 9.8 g of carbs, 5.6 g of protein, 7.4 g of fat and 3 g of fiber. Its 67.2 µg of Vitamin K covers 56% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Cauliflower fried in egg Nutrition Facts
Selected: 5 piece (medium) · 120 g
132
KCAL / 120G
Carbs
9.8g
· 4% DV
Protein
5.6g
· 11% DV
Fat
7.4g
· 9% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 17% · Fat 52%
Cauliflower fried in egg nutrition facts table · 5 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0.04 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 3 g | 11% |
| Protein | 5.6 g | 11% |
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 5 Pieces of Cauliflower fried in egg?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 120 g | 132 kcal |
| 2 piece (extra small) | 50 g | 55 kcal |
| 3 piece (small) | 70 g | 77 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 110 g | 121 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 8 piece (large) | 190 g | 209 kcal |
| 10 piece (jumbo) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Cauliflower fried in egg
How do you make cauliflower fried in egg?
Cauliflower fried in egg is made by separating the cauliflower into florets, boiling them until just tender, and draining them thoroughly. Dip the cooled florets in beaten egg, then pan-fry them in hot oil until the coating is set and golden.
Do you boil cauliflower before making cauliflower fried in egg?
Yes, briefly boiling the florets before making cauliflower fried in egg helps them become tender without overcooking the egg coating. Drain them well and let them cool first; very soft or wet florets can break apart or shed their coating.
How do you stop the egg coating from falling off cauliflower fried in egg?
To keep the coating on cauliflower fried in egg, dry the florets thoroughly after boiling and let them cool before dipping. Shake off excess egg, then turn the pieces gently in the pan rather than moving them before the coating has set.
Why is my cauliflower fried in egg soggy?
Cauliflower fried in egg can turn soggy when the florets are wet, overboiled, or crowded in the pan. Drain and dry them well, cook in batches, and let the cooked pieces rest on a rack or paper towel instead of stacking them.
Do you need flour for cauliflower fried in egg?
No, flour is not essential for cauliflower fried in egg; the florets can be dipped straight into beaten egg. A light dusting of flour can help the egg cling to a damp surface, but too much makes the coating heavy.
Can you make cauliflower fried in egg in an air fryer?
Yes, you can cook cauliflower fried in egg in an air fryer, though the coating may be less evenly crisp than pan-fried. Arrange the egg-coated florets in a single layer, lightly oil them, and turn them carefully once the coating has set.
What sauce goes with cauliflower fried in egg?
Cauliflower fried in egg pairs well with garlic yogurt, a lemony yogurt sauce, or a simple tomato dip. The creamy or tangy flavor balances the fried egg coating; serve the sauce on the side so the florets stay crisp.
How should you store leftover cauliflower fried in egg?
Store leftover cauliflower fried in egg in a covered container in the refrigerator once it has cooled. The coating softens during storage, so keep the pieces in a single layer if possible and discard them if they were left out for too long.
Can you freeze cauliflower fried in egg?
Yes, cauliflower fried in egg can be frozen, but thawing usually softens the florets and makes the egg coating less crisp. Freeze the pieces separately before packing them together, and reheat from frozen or partly thawed for a better texture.
What is the best way to reheat cauliflower fried in egg?
Reheat cauliflower fried in egg in an oven, toaster oven, or skillet to bring back some crispness. A microwave heats it quickly but leaves the coating soft; avoid piling the pieces together while reheating so steam does not collect.
Cauliflower fried in egg Vitamins & Minerals
Vitamins
Vitamin K
67.2µg · 56% DV
Vitamin C
45.6mg · 51% DV
Biotin
9.6µg · 32% DV
Folate
67.2µg · 17% DV
Minerals
Selenium
8.4µg · 15% DV
Phosphorus
95mg · 14% DV
Sodium
252mg · 11% DV
Manganese
0.23mg · 10% DV
Potassium ⭐
324mg · 10% DV
Cauliflower fried in egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower fried in egg
To burn the 132 calories in 5 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 fried in egg?
Cauliflower fried in egg is made by dipping cooked or lightly softened cauliflower florets in beaten egg and frying them in a pan. It is a simple home-style preparation rather than a dish tied to one particular region. The coating turns golden and lightly crisp, while the cauliflower stays tender, with a mild, subtly sweet flavour.
It works as a vegetable side or a light meal, served hot or at room temperature with a fresh salad or a yoghurt-based dip. The cauliflower contributes fibre, while the egg adds protein; a 100 g portion provides 4.7 g of protein. For a less oily result, use a modest amount of oil and let the pieces drain briefly after frying.
How Nutritious Is Cauliflower fried in egg?
Nutrient density
Medium
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 fried in egg 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 fried in egg Contain Allergens?
Contains these allergens:
Which Diets Is Cauliflower fried in egg 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 fried in egg Fat Profile
SATURATED
1.56g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.