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Cauliflower fried with sauce Calories
Fried cauliflower dish with sauce, higher in calories due to frying
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower fried with sauce (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 17.7 g of carbs, 4.8 g of protein, 14.4 g of fat and 4.1 g of fiber. Its 36 mg of Vitamin C covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cauliflower fried with sauce Nutrition Facts
Selected: 1 serving (medium) · 150 g
218
KCAL / 150G
Carbs
17.7g
· 6% DV
Protein
4.8g
· 10% DV
Fat
14.4g
· 18% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 9% · Fat 59%
Cauliflower fried with sauce nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 17.7 g | 6% |
| Fiber | 4.1 g | 15% |
| Protein | 4.8 g | 10% |
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 fried with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 218 kcal |
| 1 piece (small) | 35 g | 51 kcal |
| 1 piece (medium) | 55 g | 80 kcal |
| 1 piece (large) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 100 g | 145 kcal |
| 2 piece (double) | 110 g | 160 kcal |
| 1 cup (medium) | 140 g | 203 kcal |
| 1 serving (large) | 220 g | 319 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Cauliflower fried with sauce
How do you make cauliflower fried with sauce?
Cauliflower fried with sauce is made by coating cauliflower florets and frying them until golden, then serving them with sauce. If you blanch the florets first, keep them slightly firm and dry them well so the coating sticks and fries evenly.
What sauce goes best with cauliflower fried with sauce?
Garlic yogurt sauce is a classic choice for cauliflower fried with sauce, while spicy tomato sauce adds a sharper flavor. For a spicy, tangy variation, toss the fried florets with buffalo-style sauce just before serving.
Can you make cauliflower fried with sauce in an air fryer?
Yes, you can make cauliflower fried with sauce in an air fryer. Coat the florets lightly with oil, arrange them in a single layer, and cook until browned and tender, turning them partway through. Add the sauce after cooking to preserve the crisp coating.
How do you keep cauliflower fried with sauce crispy?
To keep cauliflower fried with sauce crispy, dry the florets thoroughly and avoid crowding them during cooking. Serve the sauce on the side or add it just before eating, since a wet coating softens quickly once it sits.
Should you boil cauliflower before making cauliflower fried with sauce?
A brief blanch can help cauliflower fried with sauce cook evenly, but it is not essential when the florets are small. If you do blanch them, stop while they are still firm, drain well, and let them dry before coating.
Why does cauliflower fried with sauce turn soggy?
Cauliflower fried with sauce turns soggy when the florets are wet, the oil is not hot enough, or too many pieces cook at once. Adding sauce well before serving also softens the coating, so keep the sauce separate until the last moment.
Can you make cauliflower fried with sauce without batter?
Yes, cauliflower fried with sauce can be made without batter. Toss dry florets with a little oil and seasoning, then roast or air-fry them until browned. The result is less like a traditional battered fry but still takes well to sauce.
What should you serve with cauliflower fried with sauce?
Serve cauliflower fried with sauce with a crisp salad, rice, or grilled vegetables for a fuller meal. A cooling yogurt dip works especially well with spicy sauces, while a simple lemon wedge brightens richer, creamy versions.
How do you store and reheat cauliflower fried with sauce?
Store cauliflower fried with sauce in a covered container in the refrigerator and eat it within a few days. Reheat the florets in an oven or air fryer for a better texture, and add fresh sauce afterward if you stored it separately.
Is cauliflower fried with sauce healthy?
Cauliflower fried with sauce can be part of a balanced meal, but frying and rich sauces make it more indulgent than plain cooked cauliflower. Pairing a moderate serving with vegetables or a lighter dip keeps the meal from relying on fried food alone.
Cauliflower fried with sauce Vitamins & Minerals
Vitamins
Vitamin C
36mg · 40% DV
Folate
72µg · 18% DV
Vitamin K
21µg · 18% DV
B5
0.83mg · 17% DV
Minerals
Sodium
480mg · 21% DV
Phosphorus
78mg · 11% DV
Manganese
0.24mg · 10% DV
Potassium ⭐
315mg · 9% DV
Cauliflower fried with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower fried with sauce
To burn the 218 calories in 1 serving (medium) (150 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 with sauce?
Cauliflower fried with sauce is a home-style Turkish dish made from cauliflower florets, often briefly boiled, coated in egg and flour, then fried. It may be finished with garlic yoghurt or a tomato-based sauce, though the coating and sauce vary from kitchen to kitchen.
The florets are soft inside with a crisp, savoury exterior. In Turkey, the dish is served alongside a main meal or as part of a meze spread; elsewhere, it works well as a vegetable side. Cauliflower contributes fibre, while frying makes the dish more energy-dense and adds fat. For a lighter version, roast the florets with a little oil and add the sauce at the table.
How Nutritious Is Cauliflower fried with sauce?
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 with 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 fried with sauce Contain Allergens?
No known major allergens
Which Diets Is Cauliflower fried with sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cauliflower fried with sauce Fat Profile
SATURATED
2.25g
MONOUNSATURATED
6.15g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 70:1
Above the ideal 4:1 (70:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.