1 serving (medium) of Cauliflower salad (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 7.2 g of carbs, 2.6 g of protein, 3.4 g of fat and 3 g of fiber. Its 45.6 mg of Vitamin C covers 51% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Cauliflower salad?

Cauliflower salad is a flexible dish made with cooked cauliflower, commonly dressed with olive oil, lemon and spices. Carrot and parsley add colour and freshness, while some versions use a creamy dressing. It has no single defining recipe, and fits naturally among the simple vegetable salads made in Turkish home kitchens.

The florets turn tender but keep some bite, and the lemony dressing makes the salad bright rather than heavy. Serve it as a side with grilled food, or as part of a spread of small dishes; it also works well for a packed lunch. It provides fibre and has 55 calories per 100 g. For a lighter version, use a modest amount of dressing and plenty of lemon and herbs.

Cauliflower salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 2% DV

Protein

2.2g

· 4% DV

Fat

2.8g

· 4% DV

Fiber

2.5g

· 9% DV

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

Calories come from: Carbs 41% · Protein 15% · Fat 44%

Cauliflower salad Vitamins & Minerals

Vitamins

Vitamin C

38mg · 42% DV

0.7mg · 14% DV

Folate

55µg · 14% DV

Vitamin K

16µg · 13% DV

Minerals

Iron

1mg · 6% DV

Phosphorus

40mg · 6% DV

Potassium ⭐

220mg · 6% DV

Sodium

120mg · 5% DV

How Nutritious Is Cauliflower salad?

Nutrient density

High

70/ 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

50/ 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.

Cauliflower salad 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 Cauliflower salad

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

Is Cauliflower 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 salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cauliflower 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 salad Fat Profile

SATURATED

0.4g

MONOUNSATURATED

1.7g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 3.7:1

Below the ideal 4:1 — a good omega balance.

Compare Cauliflower salad

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Foods Similar to Cauliflower salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

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🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cauliflower salad

How do you make cauliflower salad?

To make cauliflower salad, cut cauliflower into florets, boil or steam until just tender, then cool and toss with a dressing. Olive oil, lemon juice, herbs, and spices make a simple version; carrots and parsley add crunch and freshness.

Can you eat cauliflower salad raw?

Yes, cauliflower salad can be made with raw cauliflower. Chop or shave the florets finely so they are easier to eat, then toss them with a lemony dressing and let them sit briefly to soften their sharp, crunchy bite.

How do you keep cauliflower salad from getting watery?

Drain cooked cauliflower thoroughly and let it cool before adding dressing to keep cauliflower salad from getting watery. If using a creamy dressing, mix it in shortly before serving, and pat washed herbs and vegetables dry first.

How long does cauliflower salad last in the fridge?

Cauliflower salad generally keeps for about three days in a covered container in the refrigerator. Salads made with yogurt or mayonnaise are best eaten promptly, and discard any portion that has sat at room temperature for an extended time.

Can you freeze cauliflower salad?

Freezing prepared cauliflower salad is not recommended because thawed florets can turn soft and watery, while creamy dressing may separate. You can freeze cooked cauliflower without dressing, then thaw it and assemble the salad fresh.

What dressing goes best with cauliflower salad?

A lemon-and-olive-oil dressing pairs well with cauliflower salad and lets the vegetable's mild flavor come through. For a creamy version, use yogurt or mayonnaise with a little garlic, mustard, or herbs, and dress the salad shortly before serving.

How do you cook cauliflower for cauliflower salad without making it mushy?

Cook the florets only until a fork can pierce them while they still hold their shape. Steaming or boiling them briefly works well; drain them right away and cool them promptly so residual heat does not make them mushy.

Can you make cauliflower salad ahead of time?

Yes, you can prepare cauliflower salad ahead by cooking and cooling the florets and chopping the vegetables in advance. Keep the dressing separate and combine everything shortly before serving, especially if the salad includes yogurt or mayonnaise.

What can you add to cauliflower salad?

Carrots, parsley, scallions, and celery all work well in cauliflower salad, adding color, freshness, or crunch. For more flavor, try capers, olives, toasted nuts, or a little mustard in the dressing; add delicate herbs near serving time.

What do you serve with cauliflower salad?

Cauliflower salad pairs well with grilled chicken, fish, or meat, and it also fits alongside beans, lentils, or a sandwich. Serve it chilled as a side dish or as part of a spread with other salads and dips.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026