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🥦
Cornmeal Cauliflower Calories
Source of fiber and vitamin C
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cornmeal Cauliflower (150 g) has 149 calories. That works out to 99 calories per 100 g. It contains 28.7 g of carbs, 5.6 g of protein, 1.7 g of fat and 6.3 g of fiber. Its 48 mg of Vitamin C covers 53% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Cornmeal Cauliflower Nutrition Facts
Selected: 1 serving (medium) · 150 g
149
KCAL / 150G
Carbs
28.7g
· 10% DV
Protein
5.6g
· 11% DV
Fat
1.7g
· 2% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 15% · Fat 10%
Cornmeal Cauliflower nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 28.7 g | 10% |
| Fiber | 6.3 g | 23% |
| Protein | 5.6 g | 11% |
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 Cornmeal Cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 149 kcal |
| 1 piece (small) | 60 g | 59 kcal |
| 100 g | 100 g | 99 kcal |
| 1 piece (medium) | 100 g | 99 kcal |
| 1 cup (chopped) | 120 g | 119 kcal |
| 1 serving (large) | 220 g | 218 kcal |
| 1 pack (small) | 250 g | 248 kcal |
| 1 pack (large) | 400 g | 396 kcal |
Calculated from 99 calories per 100 g.
Frequently Asked Questions About Cornmeal Cauliflower
How do you make cornmeal cauliflower?
Cornmeal cauliflower is made by coating cauliflower florets in seasoned cornmeal and cooking them until tender and golden. Briefly steam or boil the florets first, drain and dry them well, then coat and bake, pan-fry, or air-fry.
Is cornmeal cauliflower baked or fried?
Cornmeal cauliflower can be baked or fried; both methods work. Baking uses less added oil, while pan-frying gives the coating a browned crust. Whichever method you choose, dry the florets well before coating them.
How do you get cornmeal cauliflower crispy?
Dry florets and plenty of space help cornmeal cauliflower turn crisp. Excess water makes the coating pasty, and crowded pieces steam rather than brown. Arrange them in a single layer and add a light coating of oil before cooking.
Do you need to boil cauliflower before making cornmeal cauliflower?
No, boiling is not essential for cornmeal cauliflower, but briefly steaming or blanching the florets helps them cook evenly. If you use raw florets, cut them small and allow enough cooking time for the centers to soften.
What goes well with cornmeal cauliflower?
Cornmeal cauliflower pairs well with a tangy yogurt dip, herby sauce, or a crisp salad. It can also be served as a side with beans, grilled vegetables, or a grain bowl.
Can you make cornmeal cauliflower in an air fryer?
Yes, an air fryer works well for cornmeal cauliflower. Lightly oil the coated florets, arrange them in a single layer in the basket, and shake the basket during cooking so the coating browns more evenly.
Why does the coating fall off cornmeal cauliflower?
The coating usually falls off cornmeal cauliflower when the florets are wet or the cornmeal has not had a chance to adhere. Drain and pat the cauliflower dry, coat it evenly, and cook it soon after coating.
Can you use regular flour instead of cornmeal for cornmeal cauliflower?
You can use regular flour, but the result will no longer have the same cornmeal flavor and texture. Fine cornmeal makes a closer coating; a coarser grind gives a more noticeable crunch.
How long does cornmeal cauliflower keep in the fridge?
Cooked cornmeal cauliflower keeps for about 3 days in a sealed container in the refrigerator. Reheat it in an oven or air fryer to bring back some crispness; refrigeration softens the coating.
Can you freeze cornmeal cauliflower?
Yes, you can freeze cooked cornmeal cauliflower, though the coating may soften after thawing. Freeze the pieces in a single layer first, then transfer them to a sealed freezer container and reheat from frozen in the oven.
Cornmeal Cauliflower Vitamins & Minerals
Vitamins
Vitamin C
48mg · 53% DV
Folate
103.5µg · 26% DV
B6
0.33mg · 19% DV
Vitamin K
21.75µg · 18% DV
Minerals
Manganese
0.43mg · 19% DV
Phosphorus
119mg · 17% DV
Copper
0.14mg · 16% DV
Potassium ⭐
464mg · 14% DV
Sodium
30mg · 1% DV
Cornmeal Cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cornmeal Cauliflower
To burn the 149 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 Cornmeal Cauliflower?
Cornmeal Cauliflower is a simple preparation of cauliflower florets coated in cornmeal and cooked until tender. The florets may be briefly boiled first, then baked or cooked in a pan; recipes vary in how thickly they are coated and how they are finished. The cornmeal gives the mild vegetable a lightly crisp, golden exterior while the inside stays soft.
Serve it warm as a side dish or as the centre of a meat-free meal, with a tangy dip or alongside beans and salad. It provides fibre and vitamin C, with the coating adding a more filling, grainy bite. For a lighter version, bake the florets rather than frying them, and finish with lemon or fresh herbs.
How Nutritious Is Cornmeal Cauliflower?
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 Cornmeal Cauliflower 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 Cornmeal Cauliflower Contain Allergens?
No known major allergens
Which Diets Is Cornmeal Cauliflower 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
Cornmeal Cauliflower Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.