1 cup (medium) of Cauliflower risotto (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 12.8 g of carbs, 5.2 g of protein, 8.6 g of fat and 4.1 g of fiber. Its 50.4 mg of Vitamin C covers 56% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Cauliflower risotto Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.1g

· 3% DV

Protein

2.9g

· 6% DV

Fat

4.8g

· 6% DV

Fiber

2.3g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 34% · Protein 14% · Fat 52%

Cauliflower risotto Vitamins & Minerals

Vitamins

Vitamin C

28mg · 31% DV

Vitamin K

14µg · 12% DV

0.55mg · 11% DV

Folate

42µg · 11% DV

Minerals

Sodium

210mg · 9% DV

Potassium ⭐

255mg · 8% DV

Phosphorus

52mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Cauliflower risotto?

Nutrient density

High

74/ 100

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

48/ 100

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.

Cauliflower risotto Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cauliflower risotto

To burn the 78 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cauliflower risotto 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 risotto Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cauliflower risotto Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Cauliflower risotto Fat Profile

SATURATED

1.1g

MONOUNSATURATED

2.2g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 12.4:1

Above the ideal 4:1 (12.4:1).

Compare Cauliflower risotto

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Cauliflower risotto vs Tomato60 kcal more per 100 g

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Cauliflower risotto vs Mixed Green Salad60 kcal more per 100 g

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Cauliflower risotto vs Red Pepper47 kcal more per 100 g

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Cauliflower risotto vs Boiled Beetroot34 kcal more per 100 g

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Foods Similar to Cauliflower risotto

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cauliflower risotto

How many calories are in cauliflower risotto?

Cauliflower risotto contains 78 calories per 100 g. It also provides 2.9 g of protein, 7.1 g of carbohydrates, and 4.8 g of fat per 100 g.

Is cauliflower risotto suitable for a keto diet?

Yes, cauliflower risotto is compatible with a keto diet. It contains 7.1 g of carbohydrates per 100 g and has a glycemic index of 15.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026