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Cauliflower Kısır Calories
Low-carb kısır made with cauliflower
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower Kısır (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 13.7 g of carbs, 4.1 g of protein, 8.3 g of fat and 4.3 g of fiber. Its 39.6 mg of Vitamin C covers 44% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Cauliflower Kısır Nutrition Facts
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
13.7g
· 5% DV
Protein
4.1g
· 8% DV
Fat
8.3g
· 11% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 11% · Fat 51%
Cauliflower Kısır nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 13.7 g | 5% |
| Fiber | 4.3 g | 15% |
| Protein | 4.1 g | 8% |
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 Kısır?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 tablespoon (shredded) | 18 g | 14 kcal |
| 4 tablespoon (shredded) | 72 g | 56 kcal |
| 1 piece (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (shredded) | 140 g | 109 kcal |
| 1 piece (medium) | 180 g | 140 kcal |
| 1 serving (large) | 250 g | 195 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Cauliflower Kısır
What is cauliflower kısır?
Cauliflower kısır is a vegetable-based take on Turkish kısır, traditionally made with fine bulgur. Finely chopped or grated cauliflower replaces the bulgur, while tomato or pepper paste, herbs, olive oil and a sharp dressing provide the familiar savory, tangy flavor.
How do you make cauliflower kısır?
To make cauliflower kısır, pulse cauliflower into small, rice-like crumbs, then briefly sauté or steam it and let it cool. Mix with tomato or pepper paste, olive oil, lemon juice, herbs and seasonings; add fresh greens once the cauliflower is cool.
Does cauliflower kısır taste like regular kısır?
Cauliflower kısır has the tangy, spicy flavor of regular kısır, but it does not taste or feel exactly the same. Cauliflower is milder and less chewy than bulgur, so the herbs, pepper paste and dressing tend to stand out more.
Can you eat cauliflower kısır raw?
Yes, cauliflower kısır can be made with raw cauliflower finely grated or pulsed into crumbs. Raw cauliflower gives it a firmer, crunchier texture; briefly cooking the crumbs softens them, but let them cool before mixing in fresh herbs.
How do you keep cauliflower kısır from getting watery?
Keep cauliflower kısır from getting watery by avoiding overcooked cauliflower and draining off any moisture before mixing. Cool the cauliflower first, then add lemon juice and other dressing ingredients gradually, since warm cauliflower and excess liquid can soften the salad.
What ingredients go in cauliflower kısır?
Cauliflower kısır usually includes finely chopped cauliflower, tomato or pepper paste, olive oil, lemon juice and seasonings such as cumin or chili. Parsley and spring onions add freshness, while pomegranate molasses is a common optional touch for sweet-sour flavor.
Can you make cauliflower kısır ahead of time?
Yes, you can prepare cauliflower kısır ahead and keep it covered in the refrigerator. For the freshest texture, mix in parsley and spring onions shortly before serving; stir the salad and taste the dressing again after chilling.
What can you serve with cauliflower kısır?
Cauliflower kısır pairs well with crisp lettuce, cucumber and other fresh vegetables. Serve it as a light lunch or side dish, or spoon it into lettuce leaves; yogurt or a yogurt-based dip also works well alongside it.
Can cauliflower rice be used to make cauliflower kısır?
Yes, plain cauliflower rice works for cauliflower kısır if its pieces are small and fairly dry. If it is frozen, thaw it and drain away excess moisture before seasoning, or the finished salad may turn soft and watery.
How is cauliflower kısır different from Turkish bulgur kısır?
Cauliflower kısır replaces the fine bulgur in traditional Turkish kısır with chopped cauliflower. It keeps the familiar paste, herb and citrus dressing, but has a lighter, less chewy texture and is prepared without the usual bulgur base.
Cauliflower Kısır Vitamins & Minerals
Vitamins
Vitamin C
39.6mg · 44% DV
Vitamin K
50.4µg · 42% DV
Folate
68.4µg · 17% DV
B6
0.25mg · 15% DV
Minerals
Sodium
432mg · 19% DV
Manganese
0.4mg · 17% DV
Potassium ⭐
446mg · 13% DV
Phosphorus
83mg · 12% DV
Cauliflower Kısır Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower Kısır
To burn the 140 calories in 1 serving (medium) (180 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 Kısır?
Cauliflower Kısır is a lighter take on Turkish kısır, the bulgur salad seasoned with tomato and pepper paste, olive oil, lemon and spices. Here, finely chopped or grated cauliflower replaces the bulgur, while parsley, spring onions and sometimes pomegranate molasses bring freshness and tang.
The cauliflower gives the salad a tender, slightly moist texture rather than the distinct bite of bulgur. In Turkey, kısır is often served as a meze or a casual lunch, with lettuce leaves for scooping; it also works well alongside other salads or grilled foods. This version is lower in carbohydrates than the classic and provides some fibre. Use a restrained hand with the oil and add extra herbs for a fresher, lighter bowl.
How Nutritious Is Cauliflower Kısır?
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 Kısır 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 Kısır Contain Allergens?
No known major allergens
Which Diets Is Cauliflower Kısır 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
✓ Suitable
Low FODMAP
— Not suitable
Cauliflower Kısır Fat Profile
SATURATED
1.17g
MONOUNSATURATED
3.78g
POLYUNSATURATED
2.07g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.