1 serving (medium) of Cauliflower with Yogurt (150 g) has 72 calories. That works out to 48 calories per 100 g. It contains 9.3 g of carbs, 4.7 g of protein, 1.8 g of fat and 3.2 g of fiber. Its 54 mg of Vitamin C covers 60% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Cauliflower with Yogurt?

Cauliflower with yogurt pairs tender cauliflower florets with a cool, tangy yogurt sauce. It is a simple home-style preparation found in Turkish cooking; the cauliflower is usually boiled or steamed, then dressed with plain yogurt, sometimes seasoned with garlic.

The florets should be soft enough to eat easily but not so overcooked that they lose their shape. Serve it chilled or at room temperature as a side dish or part of a mezze spread, alongside grilled foods, rice or warm flatbread. Cauliflower brings fibre, while yogurt adds some protein, making this a relatively light way to serve vegetables. For a less rich finish, use regular rather than strained yogurt and cook the florets just until tender.

Cauliflower with Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

3.1g

· 6% DV

Fat

1.2g

· 2% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 52% · Protein 26% · Fat 22%

Cauliflower with Yogurt Vitamins & Minerals

Vitamins

Vitamin C

36mg · 40% DV

Folate

55µg · 14% DV

Vitamin K

13µg · 11% DV

0.13mg · 10% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

62mg · 9% DV

Potassium ⭐

290mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is Cauliflower with Yogurt?

Nutrient density

High

75/ 100

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

50/ 100

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.

Cauliflower with Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cauliflower with Yogurt

To burn the 48 calories in 100 g:

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cauliflower with Yogurt 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 Yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cauliflower with Yogurt 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 Yogurt Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 0.7:1

Below the ideal 4:1 — a good omega balance.

Compare Cauliflower with Yogurt

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Cauliflower with Yogurt vs Tomato30 kcal more per 100 g

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Cauliflower with Yogurt vs Red Pepper17 kcal more per 100 g

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Cauliflower with Yogurt vs Boiled Beetroot4 kcal more per 100 g

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Foods Similar to Cauliflower with Yogurt

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cauliflower with Yogurt

How do you make cauliflower with yogurt?

Cauliflower with yogurt is made by topping cooked cauliflower florets with a seasoned yogurt sauce. Boil or steam the florets until tender but still holding their shape, then spoon over yogurt mixed with salt and, if you like, crushed garlic.

Should cauliflower with yogurt be served hot or cold?

Cauliflower with yogurt is usually served chilled or at room temperature. If you want a warm topping, add spiced oil just before serving; avoid pouring very hot oil directly onto the yogurt, which can make the sauce look separated.

Can you roast the cauliflower for cauliflower with yogurt?

Yes, roasted cauliflower works well with yogurt. Roast the florets until browned and tender, let them cool slightly, then add the sauce. Roasting gives the dish a deeper, toastier flavor than boiling or steaming.

What kind of yogurt is best for cauliflower with yogurt?

Plain, unsweetened yogurt is best for cauliflower with yogurt. Thick Greek-style yogurt makes a rich topping, while regular yogurt gives a lighter, looser sauce; stir in a little water if the thicker yogurt is hard to spread.

Do you put garlic in cauliflower with yogurt?

Garlic is a common optional addition to cauliflower with yogurt, not a requirement. Stir finely crushed garlic into the yogurt for a sharper savory flavor, or leave it out when you want the cauliflower’s mild taste to stand out.

What goes on top of cauliflower with yogurt?

A drizzle of warm olive oil or butter with paprika or chili flakes is a popular topping for cauliflower with yogurt. Add it right before serving so the spices stay fragrant and the yogurt remains cool.

Can cauliflower with yogurt be made ahead?

Yes, you can prepare cauliflower with yogurt ahead by cooking the florets and mixing the sauce separately. Refrigerate both, then combine shortly before serving; this helps keep the cauliflower from releasing water into the yogurt.

How long does cauliflower with yogurt keep in the fridge?

Cauliflower with yogurt keeps for about two days in a covered container in the refrigerator. Chill leftovers promptly, and expect the sauce to become thinner as the cauliflower releases moisture; stir gently before serving.

What should you serve with cauliflower with yogurt?

Cauliflower with yogurt pairs well with rice, flatbread, or grilled chicken and other savory mains. For a lighter meal, serve it with a salad or soup; its tangy yogurt topping already adds a creamy element.

Can you freeze cauliflower with yogurt?

Freezing cauliflower with yogurt is not recommended because yogurt can separate and turn grainy after thawing, while cooked cauliflower may become soft. If needed, freeze the cooked cauliflower alone and make the yogurt sauce fresh after thawing.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026