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Cauliflower with yogurt Calories
Cauliflower with yogurt: low calorie, rich in fiber and protein, probiotic and vitamin source.
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower with yogurt (150 g) has 83 calories. That works out to 55 calories per 100 g. It contains 10.5 g of carbs, 4.8 g of protein, 2.3 g of fat and 3.5 g of fiber. Its 48 mg of Vitamin C covers 53% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Cauliflower with yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
83
KCAL / 150G
Carbs
10.5g
· 4% DV
Protein
4.8g
· 10% DV
Fat
2.3g
· 3% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 23% · Fat 26%
Cauliflower with yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 10.5 g | 4% |
| Fiber | 3.5 g | 13% |
| Protein | 4.8 g | 10% |
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 Cauliflower with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 83 kcal |
| 1 tablespoon (medium) | 25 g | 14 kcal |
| 1 piece (small) | 80 g | 44 kcal |
| 100 g | 100 g | 55 kcal |
| 1 serving (small) | 100 g | 55 kcal |
| 1 piece (medium) | 120 g | 66 kcal |
| 1 cup (medium) | 130 g | 72 kcal |
| 1 piece (large) | 180 g | 99 kcal |
| 1 cup (large) | 200 g | 110 kcal |
| 1 serving (large) | 250 g | 138 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Cauliflower with yogurt
How do you make cauliflower with yogurt?
Cauliflower with yogurt is made by cooking cauliflower florets until tender, cooling and draining them, then topping them with yogurt. Garlic is a common addition, and some versions finish the dish with a drizzle of warm paprika butter or olive oil.
Is cauliflower with yogurt made with roasted or boiled cauliflower?
Either method works, but cauliflower with yogurt is commonly made with boiled or steamed florets. Roasting gives the dish a deeper, slightly caramelized flavor; let the florets cool before adding yogurt so the topping stays thick.
What kind of yogurt is best for cauliflower with yogurt?
Thick plain yogurt works best for cauliflower with yogurt because it coats the florets without pooling at the bottom. Greek-style yogurt is a convenient option; if your yogurt is runny, strain it briefly before mixing in garlic and salt.
Can you make cauliflower with yogurt without garlic?
Yes, cauliflower with yogurt can be made without garlic. Season the yogurt with salt and, if you like, a little lemon juice, then add herbs or paprika oil for extra flavor. The result is milder but still creamy and tangy.
Is cauliflower with yogurt served warm or cold?
Cauliflower with yogurt is usually served cool or at room temperature. Allow the cooked florets to cool before adding the yogurt; combining hot cauliflower and yogurt can make the topping watery and less pleasant in texture.
Why does cauliflower with yogurt turn watery?
Cauliflower with yogurt usually turns watery because the cooked florets were not drained well or the yogurt was thin. Drain and cool the cauliflower fully, and use thick yogurt; adding the topping shortly before serving also helps keep the dish firm.
What toppings go on cauliflower with yogurt?
Paprika or red pepper flakes warmed in butter or olive oil are popular toppings for cauliflower with yogurt. You can also use chopped parsley, mint, or toasted nuts for crunch; add warm oil just before serving rather than while storing the dish.
Can you make cauliflower with yogurt with frozen cauliflower?
Yes, frozen cauliflower works for cauliflower with yogurt. Cook it according to the package directions until just tender, then drain it especially well and cool it completely; frozen florets can release more water than fresh ones.
How long does cauliflower with yogurt last in the fridge?
Cauliflower with yogurt keeps for about 2–3 days in a covered container in the refrigerator. For the best texture, store the yogurt separately from the cooked cauliflower and combine them shortly before serving.
What should you serve with cauliflower with yogurt?
Cauliflower with yogurt pairs well with rice or bulgur, grilled meat, and other vegetable dishes. It can also be served as part of a mezze spread with flatbread; choose a simple main dish so the tangy yogurt and cauliflower remain distinct.
Cauliflower with yogurt Vitamins & Minerals
Vitamins
Vitamin C
48mg · 53% DV
Vitamin K
27µg · 23% DV
Folate
82.5µg · 21% DV
B5
0.9mg · 18% DV
Minerals
Phosphorus
87mg · 12% DV
Manganese
0.27mg · 12% DV
Calcium
98mg · 10% DV
Potassium ⭐
330mg · 10% DV
Sodium
83mg · 4% DV
Cauliflower with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower with yogurt
To burn the 83 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 Cauliflower with yogurt?
Cauliflower with yogurt is a simple Turkish home-style dish of tender boiled or steamed cauliflower topped with yogurt, often seasoned with garlic. Some cooks finish it with a little butter warmed with chilli flakes, while others keep the topping plain.
It is served as a side or part of a meze spread, usually cool or at room temperature, and makes an easy accompaniment to grilled vegetables, meat or pulses. Cauliflower contributes fibre, while yogurt adds protein; the dish has about 55 calories per 100 g. For a lighter version, use plain low-fat yogurt and steam the cauliflower until just tender.
How Nutritious Is Cauliflower with yogurt?
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 with yogurt 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 with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Cauliflower with yogurt 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
Cauliflower with yogurt Fat Profile
SATURATED
1.35g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.