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Baked Cauliflower Calories
Baked cauliflower is a low-calorie, fiber-rich vegetable.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Cauliflower (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 8.4 g of carbs, 3 g of protein, 0.8 g of fat and 3 g of fiber. Its 42 mg of Vitamin C covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked Cauliflower Nutrition Facts
Selected: 1 piece (medium) · 120 g
54
KCAL / 120G
Carbs
8.4g
· 3% DV
Protein
3g
· 6% DV
Fat
0.8g
· 1% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 23% · Fat 13%
Baked Cauliflower nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 3 g | 11% |
| Protein | 3 g | 6% |
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 Medium Baked Cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 54 kcal |
| 1 slice (thin) | 60 g | 27 kcal |
| 1 piece (small) | 80 g | 36 kcal |
| 1 slice (thick) | 90 g | 41 kcal |
| 100 g | 100 g | 45 kcal |
| 1 cup (medium) | 100 g | 45 kcal |
| 1 serving (large) | 150 g | 68 kcal |
| 1 piece (large) | 180 g | 81 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Baked Cauliflower
How do you make baked cauliflower?
To make baked cauliflower, cut a fresh head into florets, toss them with oil and seasonings, and spread them in a single layer on a baking sheet. Roast at 400°F until tender and browned at the edges, turning once.
How do you make baked cauliflower crispy?
For crispy baked cauliflower, dry the florets thoroughly and leave space between them on the baking sheet. Crowding traps steam and makes them soft; a hot oven and a light coating of oil help the edges brown.
Do you need to boil cauliflower before baking it?
No, you do not need to boil cauliflower before baking it. Raw florets roast through in the oven and hold their shape better; boiling first can make them mushy, especially if they are then baked with sauce.
Why is my baked cauliflower soggy?
Baked cauliflower turns soggy when the florets are wet, crowded, or cooked at too low a temperature. Pat them dry and spread them out in one layer so moisture can escape instead of steaming the vegetables.
What seasonings go well with baked cauliflower?
Baked cauliflower pairs well with garlic, paprika, cumin, black pepper, and curry powder. Add lemon juice or fresh herbs after baking for brightness, or finish it with grated Parmesan for a savory, browned topping.
Can you bake cauliflower without cheese or a creamy sauce?
Yes, baked cauliflower is delicious without cheese or a creamy sauce. Toss the florets with oil, salt, pepper, and spices, then roast until browned; a squeeze of lemon or a simple herb dressing makes an easy finish.
How long does baked cauliflower last in the fridge?
Baked cauliflower keeps for about three to four days in a covered container in the refrigerator. Let it cool before storing, and reheat only the portion you plan to eat so the rest does not repeatedly warm and cool.
What is the best way to reheat baked cauliflower?
Reheat baked cauliflower in an oven or air fryer to bring back some crispness. Spread the florets out and heat until warmed through; microwaving is quicker but tends to make the texture softer.
What should you serve with baked cauliflower?
Baked cauliflower goes well with grilled chicken, fish, lentils, or chickpeas, and it also works as a side for grain bowls. A yogurt or tahini sauce complements its roasted flavor without requiring a complicated preparation.
Can you bake frozen cauliflower without thawing it first?
Yes, frozen cauliflower can go straight into the oven, but it may release more moisture and brown less evenly than fresh florets. Spread it in a single layer and avoid adding extra liquid; thawing and drying it first can improve browning.
Baked Cauliflower Vitamins & Minerals
Vitamins
Vitamin C
42mg · 47% DV
B5
0.84mg · 17% DV
Folate
66µg · 17% DV
Vitamin K
18µg · 15% DV
Minerals
Potassium ⭐
360mg · 11% DV
Manganese
0.18mg · 8% DV
Phosphorus
53mg · 8% DV
Copper
0.05mg · 6% DV
Sodium
36mg · 2% DV
Baked Cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Cauliflower
To burn the 54 calories in 1 piece (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 Baked Cauliflower?
Baked Cauliflower is a simple preparation of cauliflower florets roasted in the oven, usually with a little oil and seasoning. It has no single regional origin; it is a familiar home-cooked vegetable dish in many places, including Turkey.
Roasting brings out a gently sweet, nutty flavour, with tender centres and browned edges. It works as a side dish, or as part of a plant-based meal with grains, beans or a dip. In Turkey, it may be served with yoghurt; elsewhere, it is often paired with herbs, lemon or a savoury sauce. It is low in calories and provides fibre: 100 g contains 45 calories. For a lighter tray, use just enough oil to coat the florets.
How Nutritious Is Baked 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.
Is Baked 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 Baked Cauliflower Contain Allergens?
No known major allergens
Which Diets Is Baked 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
— Not suitable
Low FODMAP
— Not suitable
Baked Cauliflower Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.