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Cauliflower with chili sauce Calories
Source of fiber and vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower with chili sauce (150 g) has 104 calories. That works out to 69 calories per 100 g. It contains 21.2 g of carbs, 3.2 g of protein, 0.8 g of fat and 3.6 g of fiber. Its 49.5 mg of Vitamin C covers 55% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cauliflower with chili sauce Nutrition Facts
Selected: 1 serving (medium) · 150 g
104
KCAL / 150G
Carbs
21.2g
· 8% DV
Protein
3.2g
· 6% DV
Fat
0.8g
· 1% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 12% · Fat 7%
Cauliflower with chili sauce nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 3.6 g | 13% |
| Protein | 3.2 g | 6% |
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 chili sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 104 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 2 tablespoon (medium) | 30 g | 21 kcal |
| 1 piece (large) | 45 g | 31 kcal |
| 100 g | 100 g | 69 kcal |
| 1 serving (small) | 100 g | 69 kcal |
| 1 cup (chopped) | 120 g | 83 kcal |
| 1 serving (large) | 220 g | 152 kcal |
Calculated from 69 calories per 100 g.
Frequently Asked Questions About Cauliflower with chili sauce
How do you make cauliflower with chili sauce?
Cauliflower with chili sauce is made by cooking cauliflower florets and coating them with chili sauce. Roast or air-fry the florets for a lighter preparation, then add the sauce near serving time so it does not burn or make them soggy.
How do you keep cauliflower with chili sauce crispy?
Keep cauliflower with chili sauce crispy by drying the florets well, spreading them out on the pan, and adding the sauce after cooking. Crowding traps steam and softens the cauliflower; if using a coating, keep it thin for a crisper result.
Can you roast cauliflower with chili sauce instead of frying it?
Yes, you can roast cauliflower with chili sauce instead of frying it. Toss the florets with a little oil and roast until tender with browned edges, then coat them in sauce. Adding the sauce afterward helps prevent scorching.
What is the best chili sauce for cauliflower with chili sauce?
A chili sauce you enjoy eating is the best choice for cauliflower with chili sauce, since heat and sweetness vary widely between sauces. Taste it first, then balance it with a little lemon juice or vinegar if it is too sweet or rich.
Why does cauliflower with chili sauce turn soggy?
Cauliflower with chili sauce usually turns soggy when the florets are crowded, wet, or coated with sauce too early. Dry them thoroughly, leave space between pieces while cooking, and toss with the sauce just before serving.
What can you serve with cauliflower with chili sauce?
Cauliflower with chili sauce pairs well with steamed rice, noodles, or a cooling salad. For a fuller meal, serve it alongside tofu or another protein; a mild yogurt-based dip can also balance a particularly hot sauce.
Can you make cauliflower with chili sauce less spicy?
Yes, you can make cauliflower with chili sauce less spicy by using less sauce or mixing it with a mild ingredient such as yogurt. A little lemon juice or sweetness can soften the sharpness, but adding more cauliflower also dilutes the heat.
Can you make cauliflower with chili sauce in an air fryer?
Yes, cauliflower with chili sauce can be made in an air fryer. Arrange the florets in a single layer so hot air can circulate, and add the sauce after cooking to preserve their browned texture.
How long does cauliflower with chili sauce keep in the refrigerator?
Cauliflower with chili sauce keeps for about three to four days in a covered container in the refrigerator. Reheat it in an oven or air fryer to improve the texture; microwaving is convenient but tends to soften the florets.
Can you freeze cauliflower with chili sauce?
Yes, cauliflower with chili sauce can be frozen, but the florets will be softer after thawing. For better texture, freeze the cooked cauliflower without sauce, reheat it from thawed, and toss with fresh sauce just before serving.
Cauliflower with chili sauce Vitamins & Minerals
Vitamins
Vitamin C
49.5mg · 55% DV
Vitamin K
23.25µg · 19% DV
Folate
75µg · 19% DV
B5
0.83mg · 17% DV
Minerals
Sodium
465mg · 20% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
405mg · 12% DV
Phosphorus
72mg · 10% DV
Cauliflower with chili sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower with chili sauce
To burn the 104 calories in 1 serving (medium) (150 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 chili sauce?
Cauliflower with chili sauce is made by cooking bite-sized cauliflower florets and coating or serving them with a spicy chili sauce. Recipes vary: the sauce may be sharp and fiery, or have a sweet-and-tangy edge. The cauliflower stays tender, while the sauce brings a punchy contrast.
It works as a side dish or snack, and can be served alongside rice, noodles or a larger meal. In Turkey, it also fits easily on a meze-style table. Cauliflower contributes fibre and vitamin C; a 100 g portion has 69 calories. For a lighter version, use just enough sauce to coat the florets, or make your own to adjust its sweetness and saltiness.
How Nutritious Is Cauliflower with chili sauce?
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 chili sauce 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 with chili sauce Contain Allergens?
No known major allergens
Which Diets Is Cauliflower with chili sauce Good For?
Vegan
✓ 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 chili sauce Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.