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Fried cauliflower with yogurt sauce Calories
Crispy fried cauliflower, creamy yogurt-garlic sauce, savory snack or side
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fried cauliflower with yogurt sauce (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 12 g of carbs, 4.2 g of protein, 7.8 g of fat and 2.6 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Fried cauliflower with yogurt sauce Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
12g
· 4% DV
Protein
4.2g
· 8% DV
Fat
7.8g
· 10% 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 36% · Protein 12% · Fat 52%
Fried cauliflower with yogurt sauce nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 4.2 g | 8% |
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 Fried cauliflower with yogurt sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 1 piece (small) | 20 g | 22 kcal |
| 1 serving (small) | 70 g | 77 kcal |
| 100 g | 100 g | 110 kcal |
| 5 piece (medium) | 100 g | 110 kcal |
| 1 cup (medium) | 110 g | 121 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 10 piece (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Fried cauliflower with yogurt sauce
How do you make fried cauliflower with yogurt sauce?
Cut the cauliflower into florets, briefly cook them until just tender, then drain and dry well. Coat and fry in batches until golden, and serve with a yogurt sauce mixed with garlic and salt. Add the sauce just before serving to preserve the crisp coating.
How do you keep fried cauliflower with yogurt sauce crispy?
Dry the cauliflower thoroughly and fry it in small batches in hot oil so the pieces brown rather than steam. Keep the yogurt sauce separate until serving; pouring it over the coating early makes fried cauliflower with yogurt sauce soften quickly.
Can you make fried cauliflower with yogurt sauce with frozen cauliflower?
Yes, frozen cauliflower can work, but thaw it completely and pat it very dry before coating and frying. Extra surface moisture can make the oil splatter and prevent fried cauliflower with yogurt sauce from getting a crisp exterior.
Can you air-fry fried cauliflower with yogurt sauce?
Yes, you can cook the coated cauliflower in an air fryer with a light coating of oil, turning the pieces until browned. It will not be quite like deep-fried cauliflower, but the yogurt sauce still works well when added after cooking.
What is the best yogurt sauce for fried cauliflower with yogurt sauce?
A thick, plain yogurt mixed with crushed garlic, salt, and a little lemon juice makes a tangy sauce for fried cauliflower. Add a splash of water only if needed to loosen it, and finish with herbs such as dill or mint if you like.
Why does the coating fall off fried cauliflower with yogurt sauce?
The coating often slips when the florets are wet or when they are moved before the crust has set. Dry the cauliflower after blanching, coat it evenly, and let each piece brown undisturbed before turning it.
Can you prepare fried cauliflower with yogurt sauce ahead of time?
You can prepare the components ahead, but keep the fried cauliflower and yogurt sauce separate. Re-crisp the cauliflower in an oven or air fryer shortly before serving, then spoon on the chilled sauce so the coating does not turn soggy.
How long does fried cauliflower with yogurt sauce last in the fridge?
Store leftovers in a covered container in the refrigerator and eat them within about two days for best quality. If possible, keep the yogurt sauce apart from the fried cauliflower, since contact with the sauce softens the coating.
Can you freeze fried cauliflower with yogurt sauce?
Freezing is not ideal: the fried coating can become soft after thawing, and yogurt sauce may separate. If you do freeze the cauliflower, freeze it without sauce and reheat it from frozen in an oven or air fryer until hot and crisp.
What can you serve with fried cauliflower with yogurt sauce?
Fried cauliflower with yogurt sauce pairs well with a crisp salad, flatbread, or grilled meat, and it can also be served as a shareable appetizer. For a fuller vegetarian meal, serve it with rice or a grain salad.
Fried cauliflower with yogurt sauce Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Vitamin C
33.6mg · 37% DV
B5
0.84mg · 17% DV
Folate
66µg · 17% DV
Minerals
Phosphorus
72mg · 10% DV
Sodium
216mg · 9% DV
Potassium ⭐
312mg · 9% DV
Manganese
0.17mg · 7% DV
Fried cauliflower with yogurt sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried cauliflower with yogurt sauce
To burn the 132 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 Fried cauliflower with yogurt sauce?
Fried cauliflower with yogurt sauce is made by frying cauliflower florets and serving them with a creamy, often garlicky yogurt sauce. It works as a snack, starter or side, and is easy to share at a casual meal. The name describes a preparation found across many home kitchens rather than a dish with one clearly defined place of origin.
The florets are tender inside with a lightly crisp exterior, while the cool, tangy sauce balances their savoury richness. Serve it warm or at room temperature alongside a main course, or offer it as part of a spread. Cauliflower brings some fibre, though frying adds richness; a 100 g portion provides about 110 calories. For a lighter version, roast the florets and serve the sauce on the side.
How Nutritious Is Fried cauliflower with yogurt sauce?
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 Fried cauliflower with yogurt sauce 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 with yogurt sauce Contain Allergens?
Contains these allergens:
Which Diets Is Fried cauliflower with yogurt sauce 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
Fried cauliflower with yogurt sauce Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 28.8:1
Above the ideal 4:1 (28.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.