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Roasted Cauliflower Calories
Oven-roasted, high in fiber and vitamin C, low-calorie vegetable.
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Roasted Cauliflower has 45 calories. It contains 7.2 g of carbs, 2.2 g of protein, 1.2 g of fat and 2.6 g of fiber. Its 48 mg of Vitamin C covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Roasted Cauliflower?
Roasted cauliflower is made by cutting cauliflower into florets, seasoning them and cooking them in the oven until the edges brown. The centers turn tender while the outside becomes lightly crisp, with a sweeter, nuttier flavour than boiled cauliflower. It works as a side with a roast, grilled fish or a grain bowl, and can also be served warm or at room temperature with a dip.
It is a relatively light vegetable with some fibre; a 100 g serving provides 45 calories. For an easy weeknight side, use just enough oil to coat the florets and add spices such as cumin or paprika. A squeeze of lemon or a spoonful of tahini sauce brightens it up.
Roasted Cauliflower Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
7.2g
· 3% DV
Protein
2.2g
· 4% DV
Fat
1.2g
· 2% 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 60% · Protein 18% · Fat 22%
Roasted Cauliflower Vitamins & Minerals
Vitamins
Vitamin C
48mg · 53% DV
Folate
60µg · 15% DV
B5
0.7mg · 14% DV
Vitamin K
16µg · 13% DV
Minerals
Potassium ⭐
320mg · 9% DV
Iron
1mg · 6% DV
Phosphorus
44mg · 6% DV
Magnesium
15mg · 4% DV
How Nutritious Is Roasted Cauliflower?
Nutrient density
Very 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.
Roasted Cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Cauliflower
To burn the 45 calories in 100 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.
Is Roasted 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 Roasted Cauliflower Contain Allergens?
No known major allergens
Which Diets Is Roasted Cauliflower Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Roasted Cauliflower Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Roasted Cauliflower
How do you make roasted cauliflower?
To make roasted cauliflower, cut the head into evenly sized florets, rinse and dry them thoroughly, then toss with oil and seasonings. Spread the pieces in a single layer on a baking sheet and roast until tender with browned edges, turning them once if needed.
How do you make roasted cauliflower crispy?
For crispy roasted cauliflower, dry the florets well and leave space between them on the pan. Crowding traps steam and makes the cauliflower soft. Cut similarly sized pieces so they finish together, and turn them partway through roasting for more even browning.
What seasonings go well with roasted cauliflower?
Cumin, smoked paprika, black pepper, and garlic are all good seasonings for roasted cauliflower. Curry powder or za’atar gives it a different flavor. Toss the florets so the seasoning coats them evenly, then add lemon juice or fresh herbs after roasting.
Can you roast a whole cauliflower instead of florets?
Yes, you can roast a whole cauliflower, but it takes longer to cook through than florets. Remove the leaves, trim the base so it sits steadily, and season the outside. Check the center with a knife; it should be tender before you serve it.
Can you roast frozen cauliflower?
Yes, frozen cauliflower can be roasted, though it may turn out softer because it releases more moisture. Roast it straight from frozen rather than thawing it, and spread the pieces out well. A crowded pan encourages steaming instead of browning.
Can you make roasted cauliflower without oil?
Yes, you can make roasted cauliflower without oil. Toss the florets with a little water or lemon juice so the seasonings adhere, then roast them on a lined pan. They may brown less deeply than oil-coated cauliflower, so give the pieces plenty of space.
How long does roasted cauliflower keep in the fridge?
Roasted cauliflower keeps for about three to four days in a covered container in the refrigerator. Let it cool briefly before storing, and avoid leaving it out for an extended time. Reheat it in an oven or skillet to bring back some of its browned texture.
Can you freeze roasted cauliflower?
Yes, you can freeze roasted cauliflower, but thawed florets are usually softer and less crisp. Cool them fully, freeze in a single layer, then transfer them to a sealed freezer-safe container. Reheat from frozen in a hot oven rather than thawing first.
Is roasted cauliflower good for weight loss?
Roasted cauliflower can fit into a weight-loss eating plan because it adds a substantial vegetable side without needing a rich sauce. The amount of oil and toppings matters, so use a light coating and pair it with a filling source of protein.
What can you serve with roasted cauliflower?
Roasted cauliflower pairs well with tahini sauce, yogurt dip, grains, or roasted chickpeas. It also works as a side for fish, chicken, or lentils. Add a squeeze of lemon and fresh herbs just before serving to brighten its browned, savory flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.