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Cauliflower tempura Calories
Battered deep-fried cauliflower with crispy texture; moderate carbs
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower tempura (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 27.4 g of carbs, 5 g of protein, 13.9 g of fat and 3.4 g of fiber. Its 26.4 mg of Vitamin C covers 29% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Cauliflower tempura Nutrition Facts
Selected: 1 serving (medium) · 120 g
252
KCAL / 120G
Carbs
27.4g
· 10% DV
Protein
5g
· 10% DV
Fat
13.9g
· 18% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 8% · Fat 49%
Cauliflower tempura nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0.06 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 27.4 g | 10% |
| Fiber | 3.4 g | 12% |
| 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 Serving of Cauliflower tempura?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 252 kcal |
| 1 piece (small) | 18 g | 38 kcal |
| 1 piece (jumbo) | 30 g | 63 kcal |
| 3 piece (medium) | 54 g | 113 kcal |
| 5 piece (large) | 90 g | 189 kcal |
| 1 cup (medium) | 95 g | 200 kcal |
| 100 g | 100 g | 210 kcal |
| 1 cup (large) | 140 g | 294 kcal |
| 1 serving (large) | 180 g | 378 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Cauliflower tempura
What is cauliflower tempura?
Cauliflower tempura is cauliflower florets coated in a light batter and fried until crisp. It takes inspiration from Japanese tempura and works as a snack, appetizer, or side dish, often served with a dipping sauce.
How do you make cauliflower tempura?
To make cauliflower tempura, separate the cauliflower into florets, briefly blanch them if you want a softer center, and dry them thoroughly. Dip them in cold, lightly mixed batter, then fry in hot oil until crisp and golden.
How do you keep cauliflower tempura crispy?
For crispy cauliflower tempura, dry the florets well and use cold batter mixed just until combined. Fry in sufficiently hot oil without crowding the pan; too many pieces at once lower the oil temperature and can leave the coating greasy or soft.
What dipping sauce goes well with cauliflower tempura?
Soy-based dipping sauce is a classic match for cauliflower tempura, while sweet chili sauce adds sweetness and heat. A lemony yogurt dip also works well; serve the sauce on the side so the batter stays crisp.
Can you make cauliflower tempura in an air fryer?
Yes, cauliflower tempura can be cooked in an air fryer, although its coating may be less airy than deep-fried tempura. Arrange battered florets with space between them, lightly mist with oil, and cook until the coating is browned and crisp.
Should you blanch cauliflower before making cauliflower tempura?
Blanching cauliflower before making tempura is optional, but it helps the florets become tender without leaving the center too firm. Keep the blanch brief, then drain and dry the cauliflower thoroughly so excess moisture does not make the batter slide off.
Can you use frozen cauliflower for cauliflower tempura?
Yes, frozen cauliflower can be used for cauliflower tempura after it has thawed and been drained thoroughly. Pat it very dry before battering, since ice and released moisture can make the coating soggy and prevent it from adhering evenly.
How do you reheat leftover cauliflower tempura?
Reheat leftover cauliflower tempura in an oven or air fryer to bring back some crispness. Store it covered in the refrigerator after it has cooled; a microwave heats it quickly but usually makes the coating soft.
Is cauliflower tempura healthy?
Cauliflower tempura provides a way to eat cauliflower, but its batter and deep-frying make it richer than plain cauliflower. Pair it with vegetables or a lighter main dish, or bake or air-fry it when you want to use less oil.
What should you serve with cauliflower tempura?
Serve cauliflower tempura with rice, noodles, or a simple vegetable salad for a more complete meal. It also works alongside grilled fish or tofu; offer the dipping sauce separately to keep the crisp coating from turning soggy.
Cauliflower tempura Vitamins & Minerals
Vitamins
Vitamin C
26.4mg · 29% DV
Folate
57.6µg · 14% DV
Vitamin E
1.92mg · 13% DV
B5
0.6mg · 12% DV
Minerals
Sodium
384mg · 17% DV
Selenium
7.2µg · 13% DV
Phosphorus
74mg · 11% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
252mg · 7% DV
Cauliflower tempura Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower tempura
To burn the 252 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 tempura?
Cauliflower tempura pairs cauliflower florets with a light batter, fried in the Japanese tempura style. The coating turns crisp while the vegetable stays tender, with a mild flavour that works well with savoury dips. In Japan, tempura is commonly served as a side or as part of a larger meal; elsewhere, it also makes an easy sharing snack or a vegetable option alongside rice and other dishes.
It provides some fibre, but the batter and frying make it more substantial in carbohydrates and fat than plain cauliflower. Serve it hot with a dipping sauce, or add a fresh salad to balance the plate. For a lighter meal, keep the portion modest and pair it with simply cooked vegetables.
How Nutritious Is Cauliflower tempura?
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 tempura 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 tempura Contain Allergens?
Contains these allergens:
Which Diets Is Cauliflower tempura 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 tempura Fat Profile
SATURATED
2.04g
MONOUNSATURATED
5.52g
POLYUNSATURATED
4.08g
Omega 6:3 ratio 76.8:1
Above the ideal 4:1 (76.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.