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Fried Cauliflower Calories
Fried, crispy vegetable, source of fiber and vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried Cauliflower (80 g) has 76 calories. That works out to 95 calories per 100 g. It contains 8.6 g of carbs, 2 g of protein, 4.4 g of fat and 2.2 g of fiber. Its 35.2 mg of Vitamin C covers 39% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Fried Cauliflower Nutrition Facts
Selected: 1 piece (medium) · 80 g
76
KCAL / 80G
Carbs
8.6g
· 3% DV
Protein
2g
· 4% DV
Fat
4.4g
· 6% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 10% · Fat 48%
Fried Cauliflower nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 2.2 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 Medium Fried Cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 76 kcal |
| 1 piece (small) | 50 g | 48 kcal |
| 1 cup (chopped) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (large) | 120 g | 114 kcal |
| 1 cup (whole) | 120 g | 114 kcal |
| 1 serving (medium) | 150 g | 143 kcal |
| 2 piece (medium) | 160 g | 152 kcal |
| 1 serving (large) | 250 g | 238 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Fried Cauliflower
How do you make fried cauliflower?
To make fried cauliflower, cut a head of cauliflower into florets, briefly blanch them, then drain and dry them well. Coat the florets in seasoned batter or flour and fry in hot oil until golden. Drain on a rack or paper towel before serving.
How do you make fried cauliflower crispy?
For crispy fried cauliflower, dry the florets thoroughly after blanching and make sure the oil is hot before frying. Cook in small batches so the pieces have room; crowding the pan traps steam and softens the coating.
Do you need to boil cauliflower before frying it?
No, boiling is not essential, but briefly blanching cauliflower before frying helps the florets cook through evenly. Keep them slightly firm, drain them well, and let them dry; overcooked or wet cauliflower can fall apart or make the coating soggy.
What batter is best for fried cauliflower?
A simple batter of flour, egg, and water or milk works well for fried cauliflower. Season it with salt, pepper, and paprika, and keep it thick enough to cling to the florets without forming a heavy layer.
Can you make fried cauliflower in an air fryer?
Yes, you can make fried cauliflower in an air fryer. Arrange lightly oiled, coated florets in a single layer and cook until browned, shaking the basket partway through. The result is crispest when you avoid overcrowding.
Why does fried cauliflower turn soggy?
Fried cauliflower usually turns soggy when the florets are wet, the oil is not hot enough, or too many pieces are fried at once. Dry the cauliflower thoroughly, let the oil reheat between batches, and drain the cooked pieces without stacking them.
What sauce goes well with fried cauliflower?
Garlic yogurt sauce is a popular match for fried cauliflower, adding a cool, tangy contrast to its crisp coating. For a different flavor, serve it with ranch, spicy tomato sauce, or a squeeze of lemon.
What do you serve with fried cauliflower?
Fried cauliflower works as a side with grilled meat, fish, or other roasted vegetables, and it can also be served as a snack with dipping sauce. Add a fresh salad or grain dish to make it part of a more substantial meal.
How long does fried cauliflower keep in the refrigerator?
Fried cauliflower keeps for about 3 days in a covered container in the refrigerator. Let it cool before storing, but refrigerate it promptly rather than leaving it at room temperature for an extended period.
Is fried cauliflower healthy?
Fried cauliflower provides vegetable fiber, but frying adds oil and makes it heavier than steamed or roasted cauliflower. For a lighter version, bake or air-fry the coated florets with a small amount of oil and serve them with a fresh dip.
Fried Cauliflower Vitamins & Minerals
Vitamins
Vitamin C
35.2mg · 39% DV
B5
0.56mg · 11% DV
Folate
44µg · 11% DV
Vitamin K
12µg · 10% DV
Minerals
Potassium ⭐
208mg · 6% DV
Manganese
0.13mg · 6% DV
Phosphorus
35mg · 5% DV
Sodium
96mg · 4% DV
Fried Cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried Cauliflower
To burn the 76 calories in 1 piece (medium) (80 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 Fried Cauliflower?
Fried Cauliflower is made from cauliflower florets cooked until tender and fried until golden. There isn’t one single place of origin for the dish; versions appear in home cooking and restaurant menus across many cuisines. The coating and seasonings vary, and some preparations are simply fried without a batter.
Serve it hot as a snack, a side dish, or part of a shared meal. Around the world, it pairs well with lemon, herbs, or a dipping sauce; yogurt-based dips are common, while tahini or a spicy tomato sauce suits a plant-based plate. It provides fibre, and the amount of oil absorbed affects how rich it feels. For a lighter take, drain it well or roast the florets with a little oil instead.
How Nutritious Is Fried 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 Fried Cauliflower Processed?
NOVA 3
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 Fried Cauliflower Contain Allergens?
No known major allergens
Which Diets Is Fried Cauliflower Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried Cauliflower Fat Profile
SATURATED
0.56g
MONOUNSATURATED
1.76g
POLYUNSATURATED
1.04g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.