1 serving (medium) of Fried Cauliflower (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 16.2 g of carbs, 3.8 g of protein, 9.6 g of fat and 3.4 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Fried Cauliflower?

Fried Cauliflower is made by breaking a cauliflower into florets, coating them—often in an egg-and-flour batter—and frying until golden. It is a familiar home-cooked vegetable dish in Turkey and is also enjoyed in many other cuisines, with the coating and seasoning varying from kitchen to kitchen.

The outside turns crisp and unevenly browned while the cauliflower stays tender inside. Serve it hot as a snack or side, with a cool yogurt or dipping sauce; in Turkey, garlic yogurt is a popular pairing. Though cauliflower brings some fibre, the coating and frying make this more substantial than plain vegetables: it has 8 g of fat per 100 g. For a lighter plate, keep the coating thin and pair it with salad.

Fried Cauliflower Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

13.5g

· 5% DV

Protein

3.2g

· 6% DV

Fat

· 10% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 39% · Protein 9% · Fat 52%

Fried Cauliflower Vitamins & Minerals

Vitamins

Vitamin K

65µg · 54% DV

Vitamin C

38mg · 42% DV

Folate

55µg · 14% DV

0.6mg · 12% DV

Minerals

Sodium

210mg · 9% DV

Potassium ⭐

270mg · 8% DV

Iron

1mg · 6% DV

Phosphorus

44mg · 6% DV

How Nutritious Is Fried Cauliflower?

Nutrient density

Medium

40/ 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

45/ 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.

Fried Cauliflower 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 Fried Cauliflower

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

Is Fried Cauliflower 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 Fried Cauliflower Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Fried Cauliflower 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

Fried Cauliflower Fat Profile

SATURATED

1.2g

MONOUNSATURATED

2.5g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 24:1

Above the ideal 4:1 (24:1).

Compare Fried Cauliflower

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Fried Cauliflower vs Red Pepper109 kcal more per 100 g

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Fried Cauliflower vs Boiled Beetroot96 kcal more per 100 g

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Foods Similar to Fried Cauliflower

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Fried Cauliflower

How do you make fried cauliflower?

Fried cauliflower is made by coating cauliflower florets in a seasoned batter and frying them until golden. Many recipes briefly steam or boil the florets first; drain and dry them well so the coating sticks and the oil does not splatter.

Should you boil cauliflower before frying it?

You can boil cauliflower briefly before frying, but it should stay firm rather than turn soft. Blanching helps the florets cook through, while overcooking makes them fragile and more likely to fall apart in the pan.

How do you keep fried cauliflower crispy?

To keep fried cauliflower crispy, dry the florets thoroughly and fry them in hot oil in small batches. Crowding the pan lowers the oil temperature, making the coating absorb more oil and turn soft instead of crisp.

Can you make fried cauliflower with frozen cauliflower?

Yes, you can make fried cauliflower with frozen florets, but thaw them completely and pat them very dry first. Excess moisture makes the coating slide off and can cause hot oil to splatter.

Can you make fried cauliflower in an air fryer?

Yes, fried cauliflower can be cooked in an air fryer, though the coating may not match the texture of deep-fried florets. Arrange the coated pieces in a single layer, lightly spray with oil, and turn them partway through.

What dipping sauce goes with fried cauliflower?

Garlic yogurt is a classic dip for fried cauliflower, while ranch, tahini-lemon sauce, or a spicy mayo also work well. Serve the sauce on the side so the coating stays crisp until you eat it.

What should you serve with fried cauliflower?

Fried cauliflower pairs well with grilled meat, fish, or other vegetables, and it can also be served as a snack with a dip. A fresh salad or lemony side balances its crisp, rich coating.

Why is my fried cauliflower soggy or greasy?

Fried cauliflower often turns soggy or greasy when the oil is not hot enough or too many pieces go into the pan at once. Fry in small batches and let each batch drain on a wire rack or paper towels.

How long does fried cauliflower last in the fridge?

Fried cauliflower keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving them at room temperature, and reheat them until hot before serving.

Can you freeze fried cauliflower?

Yes, you can freeze fried cauliflower, but thawing may soften its coating. Freeze the cooled pieces separately before transferring them to a sealed freezer container, then reheat them in an oven or air fryer for a crisper finish.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026