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Cauliflower spinach sauté Calories
Rich in fiber, vitamin C, and vitamin K
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cauliflower spinach sauté (180 g) has 101 calories. That works out to 56 calories per 100 g. It contains 11.7 g of carbs, 5 g of protein, 4.7 g of fat and 5.6 g of fiber. Its 514.8 µg of Vitamin K covers 429% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower spinach sauté Nutrition Facts
Selected: 1 cup (medium) · 180 g
101
KCAL / 180G
Carbs
11.7g
· 4% DV
Protein
5g
· 10% DV
Fat
4.7g
· 6% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 18% · Fat 39%
Cauliflower spinach sauté nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 11.7 g | 4% |
| Fiber | 5.6 g | 20% |
| Protein | 5 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 Cup of Cauliflower spinach sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 101 kcal |
| 1 piece (small) | 70 g | 39 kcal |
| ½ cup (small) | 90 g | 50 kcal |
| 100 g | 100 g | 56 kcal |
| 1 serving (medium) | 150 g | 84 kcal |
| 1 serving (large) | 250 g | 140 kcal |
| 1.5 cup (large) | 270 g | 151 kcal |
Calculated from 56 calories per 100 g.
Frequently Asked Questions About Cauliflower spinach sauté
How do you make cauliflower spinach sauté?
Cauliflower spinach sauté is made by cooking cauliflower florets in a little oil until tender, then adding spinach near the end. Sauté onion and garlic first if you like, add the cauliflower, and stir in the spinach just until the leaves wilt.
Can you use frozen spinach in cauliflower spinach sauté?
Yes, frozen spinach works in cauliflower spinach sauté. Thaw it and squeeze out excess water before adding it, or the pan can become watery and the cauliflower may steam instead of sautéing. Add the spinach once the cauliflower is nearly tender.
Should you cook the cauliflower before adding it to cauliflower spinach sauté?
You do not have to cook the cauliflower separately. Cut it into small, even florets and sauté it with a splash of water and the lid on until nearly tender. Pre-cooking is an option, but drain it well so it does not make the dish soggy.
Why does cauliflower spinach sauté turn watery?
Cauliflower spinach sauté often turns watery because spinach releases liquid as it cooks, or because washed vegetables were not drained well. Dry the vegetables, avoid crowding the pan, and add spinach after the cauliflower has softened. Finish uncovered so excess moisture can evaporate.
What seasonings go well in cauliflower spinach sauté?
Garlic, black pepper, chili flakes, and cumin pair well with cauliflower spinach sauté. A squeeze of lemon added just before serving brightens the vegetables. Start with a light hand, especially with cumin, so the seasoning does not overpower the spinach.
What can you serve with cauliflower spinach sauté?
Cauliflower spinach sauté goes well with rice, flatbread, or a grain bowl, and it can also be served as a side with grilled fish or chicken. For a simple meat-free meal, add beans or chickpeas and serve with a yogurt or tahini sauce.
Can you make cauliflower spinach sauté ahead of time?
Yes, you can prepare the cauliflower spinach sauté ahead, but it is best to cook the spinach shortly before serving. Chop the vegetables in advance and keep them chilled separately; sauté the cauliflower first, then add the spinach when you reheat the dish.
How long does cauliflower spinach sauté last in the fridge?
Cauliflower spinach sauté keeps in a covered container in the refrigerator for 3–4 days. Refrigerate leftovers promptly and reheat only the portion you plan to eat. If it develops an unusual smell or appearance, discard it rather than tasting it.
Can you freeze cauliflower spinach sauté?
Yes, but freezing can make the cauliflower and spinach softer and release extra liquid when thawed. Cool the dish, pack it in an airtight freezer-safe container, and reheat it in a pan so excess moisture can cook off.
Can you add cheese to cauliflower spinach sauté?
Yes, cheese can be added to cauliflower spinach sauté. Crumble feta over the dish just before serving, or stir in a little grated hard cheese off the heat. Adding it at the end keeps the cheese from melting into a watery sauce.
Cauliflower spinach sauté Vitamins & Minerals
Vitamins
Vitamin K
514.8µg · 429% DV
Vitamin C
77.4mg · 86% DV
Vitamin A
394.2µg · 44% DV
Folate
154.8µg · 39% DV
Minerals
Manganese
0.7mg · 30% DV
Potassium ⭐
767mg · 23% DV
Copper
0.18mg · 20% DV
Magnesium
67mg · 16% DV
Sodium
86mg · 4% DV
Cauliflower spinach sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower spinach sauté
To burn the 101 calories in 1 cup (medium) (180 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 spinach sauté?
Cauliflower spinach sauté is a simple vegetable skillet made by cooking cauliflower and spinach together, often with onion, oil and a little seasoning. The cauliflower turns tender while keeping some bite, and its mild, slightly sweet flavour balances spinach’s greener, earthier taste. It is a flexible home-style dish rather than a preparation tied to one fixed recipe.
Serve it warm as a light main, or alongside grains, beans, eggs or fish; a squeeze of lemon or a spoonful of yoghurt makes a fresh accompaniment. It fits easily into vegetable-focused meals and provides fibre, with 3.1 g per 100 g. For a lighter version, use just enough oil to coat the pan and let the vegetables cook gently until tender.
How Nutritious Is Cauliflower spinach sauté?
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 spinach sauté 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 spinach sauté Contain Allergens?
No known major allergens
Which Diets Is Cauliflower spinach sauté Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cauliflower spinach sauté Fat Profile
SATURATED
0.63g
MONOUNSATURATED
2.66g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 5.9:1
Above the ideal 4:1 (5.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.