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Lightly Steamed Cauliflower Calories
Low calorie, source of fiber and vitamin C, lightly cooked
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lightly Steamed Cauliflower (90 g) has 23 calories. That works out to 25 calories per 100 g. It contains 3.8 g of carbs, 1.7 g of protein, 0.3 g of fat and 2 g of fiber. Its 41.4 mg of Vitamin C covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lightly Steamed Cauliflower Nutrition Facts
Selected: 1 cup (medium) · 90 g
23
KCAL / 90G
Carbs
3.8g
· 1% DV
Protein
1.7g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 28% · Fat 10%
Lightly Steamed Cauliflower nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 1.7 g | 3% |
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 Cup of Lightly Steamed Cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 23 kcal |
| 1 g | 1 g | 0 kcal |
| 1 tablespoon (chopped) | 15 g | 4 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (medium) | 100 g | 25 kcal |
| 1 cup (large) | 130 g | 33 kcal |
| 1 serving (large) | 150 g | 38 kcal |
| 1 piece (half) | 300 g | 75 kcal |
| 1 piece (whole) | 600 g | 150 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Lightly Steamed Cauliflower
How do you steam lightly steamed cauliflower without making it mushy?
Steam lightly steamed cauliflower just until a fork can pierce it while the florets still hold their shape. Cut the florets to similar sizes, check them frequently, and remove them promptly; residual heat in a covered pot can keep softening them.
Can you eat lightly steamed cauliflower cold?
Yes, lightly steamed cauliflower can be eaten cold once it has been cooled and stored safely. Toss it into a salad or grain bowl with a tangy dressing; its mild flavor also pairs well with herbs, olives, and toasted nuts.
Does lightly steamed cauliflower cause gas or bloating?
Yes, lightly steamed cauliflower can cause gas or bloating in some people. Its fermentable carbohydrates are the usual reason. Try a smaller serving and cook it until tender; if it repeatedly causes discomfort, choosing a different vegetable may be more comfortable.
What is the best way to season lightly steamed cauliflower?
A squeeze of lemon, olive oil, salt, and black pepper is an easy way to season lightly steamed cauliflower. For more flavor, add grated Parmesan, curry spices, tahini sauce, or fresh herbs after steaming so the florets stay intact.
Can you reheat lightly steamed cauliflower?
Yes, you can reheat lightly steamed cauliflower, though it may become softer with each heating. Warm only the portion you plan to eat, using a microwave or a covered pan, and stop as soon as it is hot throughout.
Is lightly steamed cauliflower more nutritious than boiled cauliflower?
Lightly steamed cauliflower can retain more water-soluble nutrients, including vitamin C, than cauliflower boiled in plenty of water. Steaming limits contact with water, and keeping the cooking time short helps preserve both nutrients and a pleasantly firm texture.
Can you freeze lightly steamed cauliflower?
Yes, lightly steamed cauliflower can be frozen, but it may be softer after thawing. Cool it completely, pack it in an airtight freezer-safe container, and use it later in soups, casseroles, or other dishes where a tender texture works well.
Why does lightly steamed cauliflower smell sulfurous?
Lightly steamed cauliflower can smell sulfurous because it contains natural sulfur compounds. The odor is more noticeable when it is overcooked, so steam it only until tender and ventilate the kitchen rather than leaving it covered in the hot pot.
Is lightly steamed cauliflower good for weight loss?
Lightly steamed cauliflower can make a meal more filling because it provides fiber and volume without needing a rich preparation. It does not cause weight loss by itself; use it in place of heavily dressed sides as part of satisfying meals.
Can you eat lightly steamed cauliflower with the stem and leaves?
Yes, the stem and tender inner leaves of lightly steamed cauliflower are edible. Peel any tough outer layer from the stem, cut it into smaller pieces so it cooks evenly, and steam it alongside the florets.
Lightly Steamed Cauliflower Vitamins & Minerals
Vitamins
Vitamin C
41.4mg · 46% DV
Vitamin K
43.2µg · 36% DV
B5
0.63mg · 13% DV
Folate
39.6µg · 10% DV
Minerals
Potassium ⭐
269mg · 8% DV
Manganese
0.14mg · 6% DV
Phosphorus
40mg · 6% DV
Copper
0.04mg · 4% DV
Sodium
14mg · 1% DV
Lightly Steamed Cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly Steamed Cauliflower
To burn the 23 calories in 1 cup (medium) (90 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 Lightly Steamed Cauliflower?
Lightly Steamed Cauliflower is made by cooking cauliflower florets over steam just until tender. The brief cooking keeps them soft but slightly firm, with their mild, gently sweet flavour intact. Cauliflower is widely eaten around the world, and steaming is a simple way to serve it without a heavy coating or sauce.
Serve it as a side with fish, meat, beans or grains, or add it to a warm bowl with a squeeze of lemon and a little olive oil. It is low in calories and provides fibre and vitamin C, making it an easy fit for a lighter meal. For more staying power, pair it with a protein-rich food or a substantial grain.
How Nutritious Is Lightly Steamed Cauliflower?
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 Lightly Steamed 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 Lightly Steamed Cauliflower Contain Allergens?
No known major allergens
Which Diets Is Lightly Steamed Cauliflower 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
Lightly Steamed Cauliflower Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.