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Cauliflower with cheese Calories
Warm cauliflower and cheese dish providing calcium and moderate protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower with cheese (180 g) has 176 calories. That works out to 98 calories per 100 g. It contains 12.2 g of carbs, 10.1 g of protein, 11 g of fat and 4.1 g of fiber. Its 39.6 mg of Vitamin C covers 44% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower with cheese Nutrition Facts
Selected: 1 serving (medium) · 180 g
176
KCAL / 180G
Carbs
12.2g
· 4% DV
Protein
10.1g
· 20% DV
Fat
11g
· 14% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 21% · Fat 53%
Cauliflower with cheese nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 6.3 g | 32% |
| Trans fat | 0.22 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 4.1 g | 15% |
| Protein | 10.1 g | 20% |
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 cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 176 kcal |
| 1 tablespoon (grated) | 20 g | 20 kcal |
| 1 piece (small) | 90 g | 88 kcal |
| 100 g | 100 g | 98 kcal |
| 1 cup (chopped) | 120 g | 118 kcal |
| 1 piece (large) | 140 g | 137 kcal |
| 1 cup (diced) | 220 g | 216 kcal |
| 1 serving (large) | 250 g | 245 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Cauliflower with cheese
How do you make cauliflower with cheese?
To make cauliflower with cheese, cook the florets until just tender, then drain them very well. Arrange them in a baking dish, cover with cheese sauce and grated cheese, and bake until bubbling and golden. Avoid overcooking the cauliflower before it goes into the oven.
What cheese works best in cauliflower with cheese?
A good melting cheese, such as mature cheddar, works well in cauliflower with cheese because it adds a strong flavour and a smooth, browned topping. You can mix it with a little Parmesan for a sharper finish, but Parmesan alone may not melt as smoothly.
Why is my cauliflower with cheese watery?
Cauliflower with cheese turns watery when the florets hold too much cooking water or are overcooked. Drain them thoroughly after boiling and let steam escape before adding the sauce. Frozen cauliflower also needs to be thawed and drained before it goes into the dish.
Can you make cauliflower with cheese ahead of time?
Yes, you can assemble cauliflower with cheese ahead of time and keep it covered in the refrigerator before baking. Drain the cooked florets well first, or the dish may become watery as it sits. Bake it before serving, allowing extra time if it is still cold.
Can you use frozen cauliflower in cauliflower with cheese?
Yes, frozen cauliflower works in cauliflower with cheese. Thaw it first and drain away the excess liquid, since frozen florets can release water during baking. If the package says the cauliflower is already cooked, heat it only until tender to prevent a mushy texture.
How do you stop the cheese sauce in cauliflower with cheese from going grainy?
To keep the sauce in cauliflower with cheese smooth, melt the cheese over low heat and avoid letting the sauce boil. Take it off the heat before stirring in grated cheese, and add the cheese gradually. High heat can cause the fats and proteins to separate.
What should you serve with cauliflower with cheese?
Cauliflower with cheese pairs well with a green salad, roasted vegetables, or a plainly cooked protein such as chicken. If serving it as part of a roast dinner, it works as a rich side dish alongside potatoes and other vegetables.
Can cauliflower with cheese be frozen?
Yes, cauliflower with cheese can be frozen, although its sauce may separate slightly and the florets may soften after thawing. Cool it, pack it in an airtight container, and thaw it in the refrigerator. Reheat until hot throughout, stirring gently if the sauce looks separated.
How long does cauliflower with cheese last in the fridge?
Cauliflower with cheese keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly after they cool, rather than leaving the dish out for an extended time. Reheat only the portion you plan to eat.
Can you reheat cauliflower with cheese?
Yes, cauliflower with cheese reheats well in the oven or microwave. Cover it while reheating to reduce drying, and heat until hot throughout. The sauce may thicken or separate a little; stirring in a small splash of milk can help loosen it.
Cauliflower with cheese Vitamins & Minerals
Vitamins
Vitamin C
39.6mg · 44% DV
B2
0.29mg · 22% DV
B12
0.5µg · 21% DV
Vitamin K
22.5µg · 19% DV
Minerals
Phosphorus
212mg · 30% DV
Calcium
256mg · 26% DV
Sodium
504mg · 22% DV
Selenium
8.64µg · 16% DV
Potassium ⭐
428mg · 13% DV
Cauliflower with cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower with cheese
To burn the 176 calories in 1 serving (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 with cheese?
Cauliflower with cheese is a simple home-style dish made by cooking cauliflower until tender, then topping or mixing it with cheese and often baking it until golden. Versions appear in many cuisines rather than belonging to one clear place of origin; the cheese and seasonings vary with the cook. The result is mild, savoury and soft, with a browned, creamy top when baked.
Serve it warm as a vegetable side or make it a light main with salad or bread. It provides fibre and a moderate amount of protein, while the cheese adds richness. For a lighter version, steam or boil the cauliflower rather than frying it, and use just enough cheese to flavour the dish.
How Nutritious Is Cauliflower with cheese?
Nutrient density
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 cheese 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 cheese Contain Allergens?
Contains these allergens:
Which Diets Is Cauliflower with cheese 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
— Not suitable
Low FODMAP
— Not suitable
Cauliflower with cheese Fat Profile
SATURATED
6.3g
MONOUNSATURATED
3.06g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.