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Cauliflower Salad Calories
Low calorie, source of fiber and vitamin C, refreshing vegetable salad
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower Salad (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 8.6 g of carbs, 2.5 g of protein, 1.4 g of fat and 3.4 g of fiber. Its 43.2 mg of Vitamin C covers 48% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Cauliflower Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
54
KCAL / 120G
Carbs
8.6g
· 3% DV
Protein
2.5g
· 5% DV
Fat
1.4g
· 2% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 18% · Fat 22%
Cauliflower Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 3.4 g | 12% |
| Protein | 2.5 g | 5% |
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 Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 54 kcal |
| 1 piece (extra small) | 40 g | 18 kcal |
| 1 piece (mini) | 60 g | 27 kcal |
| 1 serving (small) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| 1 cup (chopped) | 100 g | 45 kcal |
| 1 cup (large) | 150 g | 68 kcal |
| 1 serving (large) | 180 g | 81 kcal |
| 1 serving (jumbo) | 250 g | 113 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Cauliflower Salad
How do you make cauliflower salad?
To make cauliflower salad, cut the cauliflower into florets, cook until just tender, then cool and toss with your preferred dressing. Lemon and olive oil make a fresh version; a creamy dressing works well too.
Can you eat cauliflower salad raw?
Yes, cauliflower salad can be made with raw cauliflower. Chop or grate the florets finely for a crisp texture, and wash them well first. If you prefer a milder flavor and softer bite, briefly steam the cauliflower and cool it.
What dressing goes well with cauliflower salad?
Lemon vinaigrette pairs well with cauliflower salad, while a mustard dressing adds a sharper flavor. For a creamy version, use yogurt or mayonnaise with herbs; add the dressing shortly before serving to keep the salad from getting watery.
Can you roast the cauliflower for cauliflower salad?
Yes, roasted cauliflower makes a flavorful base for cauliflower salad. Roast the florets until browned and tender, then let them cool before adding dressing and fresh ingredients; mixing them while hot can wilt herbs and soften the dressing.
How do you keep cauliflower salad from getting watery?
To keep cauliflower salad from getting watery, drain cooked cauliflower thoroughly and let it cool before dressing it. Add salt and dressing close to serving time, since both draw moisture out of the vegetables as the salad sits.
How long does cauliflower salad last in the fridge?
Cauliflower salad generally keeps for up to 3 days in a covered container in the refrigerator. Creamy versions are best kept chilled and should not sit out for long; discard the salad if its smell or appearance changes.
Can you make cauliflower salad ahead of time?
Yes, you can cook and cool the cauliflower for cauliflower salad a day ahead. Store it separately from the dressing and delicate ingredients, then combine everything shortly before serving for a fresher texture.
Can you freeze cauliflower salad?
Freezing prepared cauliflower salad is not recommended because thawed cauliflower can turn soft and watery, and creamy dressings may separate. You can freeze cooked cauliflower on its own, then thaw it and make the salad fresh.
What can you add to cauliflower salad?
You can add chopped celery, red onion, fresh herbs, or toasted nuts to cauliflower salad for extra crunch and flavor. If you are using a creamy dressing, crisp vegetables and herbs balance its richness particularly well.
Is cauliflower salad good for weight loss?
Cauliflower salad can fit into a weight-loss meal as a vegetable-rich side or light dish, but it does not cause weight loss by itself. Rich dressings and generous add-ins can make it more filling and energy-dense.
Cauliflower Salad Vitamins & Minerals
Vitamins
Vitamin C
43.2mg · 48% DV
B5
0.84mg · 17% DV
Folate
66µg · 17% DV
Vitamin K
16.8µg · 14% DV
Minerals
Potassium ⭐
336mg · 10% DV
Manganese
0.19mg · 8% DV
Phosphorus
53mg · 8% DV
Sodium
144mg · 6% DV
Cauliflower Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower Salad
To burn the 54 calories in 1 serving (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 Cauliflower Salad?
Cauliflower Salad is a simple dish of cooked cauliflower florets tossed with a dressing and often fresh herbs. Recipes vary: a bright lemon-and-olive-oil dressing keeps it light, while some versions use a creamy dressing. It is a familiar home-style side rather than a dish tied to one single tradition.
The florets are tender but can retain a little bite, and their mild flavour works well with tangy, savoury dressings. Serve it chilled or at room temperature alongside grilled food, grains or beans, or add it to a lunch spread. It is relatively light and provides fibre, with 2.8 g per 100 g. For a lighter version, use a modest amount of dressing; lemon and herbs add plenty of flavour without making it heavy.
How Nutritious Is Cauliflower Salad?
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 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
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
0.24g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.