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Cauliflower carrot salad Calories
High-fiber, low-calorie, rich in vitamin C
In season: Summer · Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cauliflower carrot salad (120 g) has 49 calories. That works out to 41 calories per 100 g. It contains 9.1 g of carbs, 2.2 g of protein, 0.6 g of fat and 3.4 g of fiber. Its 37.2 mg of Vitamin C covers 41% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Cauliflower carrot salad Nutrition Facts
Selected: 1 cup (chopped) · 120 g
49
KCAL / 120G
Carbs
9.1g
· 3% DV
Protein
2.2g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 17% · Fat 11%
Cauliflower carrot salad nutrition facts table · 1 cup (chopped) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 3.4 g | 12% |
| Protein | 2.2 g | 4% |
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 Cup of Chopped Cauliflower carrot salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 120 g | 49 kcal |
| 1 tablespoon (shredded) | 15 g | 6 kcal |
| 1 piece (small) | 80 g | 33 kcal |
| 100 g | 100 g | 41 kcal |
| 1 piece (medium) | 140 g | 57 kcal |
| 1 serving (small) | 150 g | 62 kcal |
| 1 serving (medium) | 220 g | 90 kcal |
| 1 serving (large) | 300 g | 123 kcal |
Calculated from 41 calories per 100 g.
Frequently Asked Questions About Cauliflower carrot salad
How do you make cauliflower carrot salad?
Cauliflower carrot salad is made by combining bite-size cauliflower florets with grated or thinly sliced carrot and a dressing. Cook the cauliflower until just tender, cool it completely, then toss with lemon and olive oil or a creamy dressing.
Can you eat cauliflower carrot salad with raw cauliflower?
Yes, cauliflower carrot salad can be made with raw cauliflower. Cut the florets very small so they are easier to eat and mix with the carrot; raw cauliflower gives the salad a firmer crunch and a more pronounced cabbage-like flavor.
Should you roast or steam the cauliflower for cauliflower carrot salad?
Steaming is usually the better choice for cauliflower carrot salad because it keeps the florets tender without adding browned, roasted flavors. Roasting also works if you want a more savory salad, but let the cauliflower cool before adding the dressing.
What dressing goes well with cauliflower carrot salad?
A lemon-and-olive-oil dressing goes well with cauliflower carrot salad, while yogurt or tahini makes it creamy. Add the dressing gradually: cauliflower can break apart if tossed vigorously, and a heavy sauce can hide the carrot’s fresh, sweet flavor.
How do you keep cauliflower carrot salad from getting soggy?
To keep cauliflower carrot salad from getting soggy, drain cooked cauliflower thoroughly and let it cool before mixing. Keep the dressing separate until serving, especially if it contains yogurt or mayonnaise, and avoid grating the carrot too finely.
Can you use frozen cauliflower in cauliflower carrot salad?
Yes, you can use frozen cauliflower in cauliflower carrot salad, but cook it briefly and drain it especially well. Frozen florets tend to soften more than fresh ones, so they work best in a dressed salad rather than a crunchy raw-style version.
How should you cut the cauliflower for cauliflower carrot salad?
Cut the cauliflower for cauliflower carrot salad into small, similar-sized florets. Smaller pieces are easier to coat evenly with dressing and combine with grated carrot; remove the thick stem or slice it thinly so it cooks at the same pace.
What can you serve with cauliflower carrot salad?
Cauliflower carrot salad pairs well with grilled chicken, fish, roasted vegetables, or a grain bowl. A creamy version can balance spicy or simply seasoned mains, while a lemon-dressed version fits alongside richer roasted or grilled foods.
Can you make cauliflower carrot salad ahead of time?
Yes, cauliflower carrot salad can be partly made ahead. Cook and cool the cauliflower, prepare the carrot, and store them separately in the refrigerator; toss with dressing shortly before serving to preserve the vegetables’ texture.
Can you make cauliflower carrot salad without mayonnaise?
Yes, cauliflower carrot salad works without mayonnaise. Use olive oil and lemon for a lighter, tangy dressing, or blend yogurt with herbs for a creamy alternative; season the dressing before mixing so it coats the florets evenly.
Cauliflower carrot salad Vitamins & Minerals
Vitamins
Vitamin C
37.2mg · 41% DV
Vitamin A
318µg · 35% DV
Vitamin K
19.2µg · 16% DV
Folate
45.6µg · 11% DV
Minerals
Potassium ⭐
298mg · 9% DV
Manganese
0.19mg · 8% DV
Phosphorus
52mg · 7% DV
Copper
0.06mg · 7% DV
Sodium
46mg · 2% DV
Cauliflower carrot salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower carrot salad
To burn the 49 calories in 1 cup (chopped) (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 Cauliflower carrot salad?
Cauliflower carrot salad combines cauliflower florets with sliced or grated carrot, usually with a simple dressing. There is no single standard recipe: the vegetables may be served raw or briefly cooked and cooled, then dressed with lemon and oil or, in some versions, a creamy dressing.
It works as a fresh side dish alongside everyday meals, or as part of a shared spread. The cauliflower has a mild, slightly earthy flavour, while carrot adds sweetness; the texture can be crisp or tender depending on how the vegetables are prepared. It is a low-calorie, high-fibre choice that also provides vitamin C. For a lighter version, use a modest amount of dressing and add herbs or lemon for brightness.
How Nutritious Is Cauliflower carrot salad?
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 Cauliflower carrot salad 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 carrot salad Contain Allergens?
No known major allergens
Which Diets Is Cauliflower carrot salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cauliflower carrot salad Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.