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Cauliflower with garlic Calories
Cauliflower and garlic combo, low calorie, rich in fiber and vitamin C.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower with garlic (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 7.4 g of carbs, 2.6 g of protein, 0.6 g of fat and 3.2 g of fiber. Its 64.8 mg of Vitamin C covers 72% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower with garlic Nutrition Facts
Selected: 1 serving (medium) · 120 g
46
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
2.6g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 23% · Fat 12%
Cauliflower with garlic nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 2.6 g | 5% |
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 garlic?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 46 kcal |
| 1 slice (thin) | 25 g | 10 kcal |
| 1 slice (thick) | 40 g | 15 kcal |
| 1 piece (small) | 60 g | 23 kcal |
| 1 serving (small) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (chopped) | 100 g | 38 kcal |
| 1 piece (medium) | 120 g | 46 kcal |
| 1 cup (chopped) | 150 g | 57 kcal |
| 1 serving (large) | 180 g | 68 kcal |
| 1 piece (large) | 180 g | 68 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Cauliflower with garlic
How do you make cauliflower with garlic?
Cauliflower with garlic is made by cooking cauliflower florets until tender, then tossing them with garlic and olive oil. Roast the florets instead of boiling them for browned edges and a deeper, nuttier flavor.
Can you roast cauliflower with garlic?
Yes, cauliflower with garlic roasts well and develops crisp, browned edges. Toss the florets with oil and roast them in a single layer; add minced garlic toward the end so it flavors the dish without burning.
When should you add garlic to cauliflower with garlic?
Add the garlic near the end when making cauliflower with garlic, especially if roasting or sautéing over high heat. Garlic burns faster than cauliflower and can turn bitter, so stir it in once the florets are nearly tender.
How do you keep cauliflower with garlic from getting mushy?
Keep cauliflower with garlic from getting mushy by cutting the florets evenly and stopping the cooking as soon as they are fork-tender. Drain boiled cauliflower thoroughly, then toss it gently with the garlic so the florets keep their shape.
What goes well with cauliflower with garlic?
Cauliflower with garlic pairs well with grilled chicken, chickpeas, lentils, or a grain such as rice. A spoonful of yogurt sauce or a squeeze of lemon adds a cool, tangy contrast to the savory garlic.
Can you make cauliflower with garlic in an air fryer?
Yes, cauliflower with garlic works well in an air fryer because the hot circulating air browns the florets quickly. Toss them with a little oil, avoid overcrowding the basket, and add minced garlic near the end to prevent scorching.
How long does cauliflower with garlic last in the fridge?
Cauliflower with garlic keeps for about three to four days in a covered container in the refrigerator. Cool leftovers promptly after cooking, and reheat only the portion you plan to eat so the cauliflower does not become overly soft.
Can you freeze cauliflower with garlic?
Yes, you can freeze cauliflower with garlic, although thawed florets may be softer than freshly cooked ones. Cool the dish, seal it in a freezer-safe container, and reheat it from thawed in a skillet or oven for a better texture.
Can you use frozen cauliflower for cauliflower with garlic?
Yes, frozen cauliflower can be used for cauliflower with garlic without thawing it first. Roast or sauté it directly from frozen and give excess moisture a chance to evaporate; otherwise, the florets may steam rather than brown.
Is cauliflower with garlic good for weight loss?
Cauliflower with garlic can fit into a weight-loss meal because it is a vegetable with fiber and can be filling as a side. Use a modest amount of oil, since generous oil or creamy toppings add substantially more energy.
Cauliflower with garlic Vitamins & Minerals
Vitamins
Vitamin C
64.8mg · 72% DV
Folate
72µg · 18% DV
Vitamin K
20.4µg · 17% DV
B5
0.84mg · 17% DV
Minerals
Potassium ⭐
324mg · 10% DV
Manganese
0.18mg · 8% DV
Phosphorus
53mg · 8% DV
Copper
0.05mg · 6% DV
Sodium
30mg · 1% DV
Cauliflower with garlic Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower with garlic
To burn the 46 calories in 1 serving (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 with garlic?
Cauliflower with garlic is a simple vegetable dish made by cooking cauliflower with garlic, whether roasted, sautéed or steamed. It is a home-style combination rather than one tied to a single region, and the exact seasoning varies. The cauliflower turns tender while the garlic brings a savoury aroma that mellows with cooking. Serve it warm as a side, or let it cool and add it to a vegetable spread; lemon, herbs or a spoonful of yoghurt also work well.
It is a light, fibre-containing choice, with 2.7 g of fibre per 100 g. For a lighter preparation, use a little oil and rely on garlic, herbs and lemon for flavour.
How Nutritious Is Cauliflower with garlic?
Nutrient density
Very 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 garlic 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 garlic Contain Allergens?
No known major allergens
Which Diets Is Cauliflower with garlic Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cauliflower with garlic Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.