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Cauliflower with mayonnaise Calories
Boiled cauliflower mixed with mayonnaise; high in fiber, vitamin C, and healthy fats.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower with mayonnaise (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 6.2 g of carbs, 2.5 g of protein, 8.4 g of fat and 2.6 g of fiber. Its 45.6 mg of Vitamin C covers 51% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Cauliflower with mayonnaise Nutrition Facts
Selected: 1 serving (medium) · 120 g
108
KCAL / 120G
Carbs
6.2g
· 2% DV
Protein
2.5g
· 5% DV
Fat
8.4g
· 11% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 9% · Fat 69%
Cauliflower with mayonnaise nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 2.5 g | 5% |
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 mayonnaise?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 108 kcal |
| 2 tablespoon (medium) | 30 g | 27 kcal |
| 1 piece (small) | 60 g | 54 kcal |
| 1 serving (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 piece (medium) | 100 g | 90 kcal |
| 1 cup (medium) | 130 g | 117 kcal |
| 1 piece (large) | 160 g | 144 kcal |
| 1 serving (large) | 180 g | 162 kcal |
| 1 bottle (large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Cauliflower with mayonnaise
How do you make cauliflower with mayonnaise?
Cauliflower with mayonnaise is made by mixing cooled, cooked cauliflower with mayonnaise and seasonings such as lemon juice, mustard, or herbs. Drain the cauliflower well before mixing so excess water does not thin the dressing.
Does cauliflower need to be boiled before adding mayonnaise?
No, cauliflower with mayonnaise does not have to use boiled cauliflower, but cooking it first gives the dish a softer, classic salad texture. If you boil it, stop while the florets are still firm and let them cool completely.
How do you keep cauliflower with mayonnaise from getting watery?
To keep cauliflower with mayonnaise from getting watery, drain the cooked florets thoroughly and cool them before dressing. Add the mayonnaise shortly before serving, especially if the cauliflower has been refrigerated or still feels damp.
Can you add yogurt to cauliflower with mayonnaise?
Yes, yogurt can be mixed into cauliflower with mayonnaise for a tangier, lighter dressing. Thick yogurt helps keep the coating creamy; stir it into the mayonnaise first, then fold the dressing gently through the cooled cauliflower.
Can you make cauliflower with mayonnaise using roasted cauliflower?
Yes, roasted cauliflower works in cauliflower with mayonnaise and adds browned, savory flavors. Let the florets cool before adding the dressing, or the mayonnaise may soften and become oily.
What herbs go well in cauliflower with mayonnaise?
Dill, parsley, and chives all complement cauliflower with mayonnaise. A little lemon juice or mustard can brighten the creamy dressing; add seasonings gradually so they do not overpower the cauliflower.
How long does cauliflower with mayonnaise keep in the refrigerator?
Keep cauliflower with mayonnaise covered in the refrigerator and eat it within a few days. Do not leave it sitting at room temperature for an extended period, and discard it if its smell or appearance changes.
Can you freeze cauliflower with mayonnaise?
Freezing cauliflower with mayonnaise is not recommended. The mayonnaise can separate after thawing, while the cauliflower may turn soft and watery; make the dish fresh for a better texture.
What can you serve with cauliflower with mayonnaise?
Cauliflower with mayonnaise works well as a cool side dish alongside grilled meat, fish, or sandwiches. For a lighter meal, serve it with leafy greens or other crisp vegetables.
Can you prepare cauliflower with mayonnaise ahead of time?
Yes, you can prepare cauliflower with mayonnaise ahead, but keep the cooked cauliflower and dressing separate until nearer serving time. This helps preserve the florets' texture and keeps the dressing from becoming watery.
Cauliflower with mayonnaise Vitamins & Minerals
Vitamins
Vitamin C
45.6mg · 51% DV
Vitamin K
45.6µg · 38% DV
B5
0.72mg · 14% DV
Folate
57.6µg · 14% DV
Minerals
Sodium
252mg · 11% DV
Manganese
0.19mg · 8% DV
Phosphorus
55mg · 8% DV
Potassium ⭐
264mg · 8% DV
Cauliflower with mayonnaise Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower with mayonnaise
To burn the 108 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 with mayonnaise?
Cauliflower with mayonnaise is a simple chilled dish made by mixing cooked cauliflower florets with mayonnaise. The cauliflower is usually boiled until tender but still holding its shape; some versions add lemon, herbs or a little mustard to brighten the creamy dressing.
It is served as a side or salad in many places, including at home with a main meal, at picnics and on buffet tables. Its mild, slightly sweet flavour and soft texture pair well with grilled foods and crisp vegetables. Cauliflower contributes fibre, while the mayonnaise makes the dish richer and adds most of its fat; a 100 g portion has 90 calories. For a lighter version, replace some of the mayonnaise with plain yoghurt, or use a smaller amount and dress the cauliflower just before serving.
How Nutritious Is Cauliflower with mayonnaise?
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 with mayonnaise 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 mayonnaise Contain Allergens?
Contains these allergens:
Which Diets Is Cauliflower with mayonnaise Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not 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 mayonnaise Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.52g
POLYUNSATURATED
3.12g
Omega 6:3 ratio 20.6:1
Above the ideal 4:1 (20.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.