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Sauteed Cauliflower Calories
Cauliflower, lightly sautéed in oil, low in calories and high in fiber.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sauteed Cauliflower (90 g) has 41 calories. That works out to 45 calories per 100 g. It contains 4.7 g of carbs, 2 g of protein, 1.8 g of fat and 2.1 g of fiber. Its 41.4 mg of Vitamin C covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed Cauliflower Nutrition Facts
Selected: 1 cup (medium) · 90 g
41
KCAL / 90G
Carbs
4.7g
· 2% DV
Protein
2g
· 4% DV
Fat
1.8g
· 2% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 19% · Fat 37%
Sauteed Cauliflower nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 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 Sauteed Cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 41 kcal |
| ½ cup (small) | 45 g | 20 kcal |
| 1 cup (small) | 60 g | 27 kcal |
| 1 serving (small) | 60 g | 27 kcal |
| 100 g | 100 g | 45 kcal |
| 1 piece (small) | 100 g | 45 kcal |
| 1 serving (large) | 120 g | 54 kcal |
| 2 cup (large) | 180 g | 81 kcal |
| 1 piece (large) | 200 g | 90 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Sauteed Cauliflower
How do you make sauteed cauliflower in a pan?
Cut the cauliflower into bite-size florets, then cook them in a hot pan with a little oil, stirring now and then. Leave space between the pieces so they brown instead of steaming.
How long does sauteed cauliflower take to cook?
Sauteed cauliflower usually takes about 10–15 minutes to become tender with browned edges. Smaller florets cook faster, so check them early if you want them to keep some bite.
Why is my sauteed cauliflower soggy instead of browned?
Sauteed cauliflower turns soggy when the pan is overcrowded or the heat is too low. Cook it in batches and let moisture evaporate; stirring constantly can also stop the florets from developing browned surfaces.
What seasonings go well with sauteed cauliflower?
Garlic, black pepper, paprika, cumin, and lemon all work well with sauteed cauliflower. Add fresh garlic near the end so it flavors the dish without burning, and finish with lemon for brightness.
Can you make sauteed cauliflower without blanching it first?
Yes, you can cook cauliflower straight from raw without blanching it first. Direct pan-cooking keeps the florets firmer and avoids an extra step; cover the pan briefly if larger pieces need help softening.
Can you saute frozen cauliflower?
Yes, frozen cauliflower can be sauteed, but thaw and drain it first for better browning. Cook it in a roomy, hot pan because frozen florets release extra moisture as they heat.
Can you eat the leaves and core of sauteed cauliflower?
Yes, cauliflower leaves and the tender inner core are edible and can be sauteed too. Peel away any tough outer layer from the core, slice it thinly, and add it to the pan before the florets.
How should you store leftover sauteed cauliflower?
Store leftover sauteed cauliflower in a covered container in the refrigerator and eat it within 3–4 days. Reheat it in a skillet to bring back some of its texture; microwaving can make it softer.
What can you serve with sauteed cauliflower?
Serve sauteed cauliflower with rice, lentils, grilled fish, or roasted chicken, depending on the meal. A yogurt-herb sauce or a squeeze of lemon also makes a simple accompaniment.
Is sauteed cauliflower filling enough for a meal?
Sauteed cauliflower can add fiber and bulk to a meal, but it is usually more satisfying with a protein-rich food such as beans, eggs, tofu, or fish alongside it.
Sauteed Cauliflower Vitamins & Minerals
Vitamins
Vitamin C
41.4mg · 46% DV
Folate
54µg · 14% DV
B5
0.63mg · 13% DV
Vitamin K
14.4µg · 12% DV
Minerals
Potassium ⭐
261mg · 8% DV
Manganese
0.14mg · 6% DV
Phosphorus
40mg · 6% DV
Copper
0.04mg · 4% DV
Sodium
27mg · 1% DV
Sauteed Cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed Cauliflower
To burn the 41 calories in 1 cup (medium) (90 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 Sauteed Cauliflower?
Sautéed cauliflower is made by cooking cauliflower florets in a little oil until tender, with lightly browned edges. It is a simple vegetable side rather than a dish tied to one specific cuisine, and it takes well to additions such as garlic, herbs or spices.
Serve it warm alongside a main course, fold it into grain bowls, or add a squeeze of lemon for freshness. The florets become soft while retaining a little bite. It is low in calories and provides fibre; for a lighter result, use just enough oil to coat the pan and cook in batches so the cauliflower browns instead of steaming.
How Nutritious Is Sauteed Cauliflower?
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 Sauteed 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 Sauteed Cauliflower Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
Sauteed Cauliflower Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.