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Cauliflower salad Calories
Healthy salad made with cauliflower, vegetables, and light dressing.
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 7.8 g of carbs, 2.6 g of protein, 1.4 g of fat and 3.2 g of fiber. Its 45.6 mg of Vitamin C covers 51% 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
7.8g
· 3% DV
Protein
2.6g
· 5% DV
Fat
1.4g
· 2% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 19% · Fat 23%
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 | 7.8 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 2.6 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 (small) | 60 g | 27 kcal |
| 1 serving (small) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| 1 cup (medium) | 100 g | 45 kcal |
| 1 piece (medium) | 100 g | 45 kcal |
| 1 piece (large) | 150 g | 68 kcal |
| 1 serving (large) | 180 g | 81 kcal |
| 1 pack (jumbo) | 250 g | 113 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Cauliflower salad
How do you make cauliflower salad?
Cauliflower salad is made by combining cooked or roasted cauliflower with fresh vegetables, herbs, and a tangy dressing. Let the cauliflower cool before mixing, then add lemon juice or vinegar, olive oil, and seasoning so the vegetables stay crisp.
Can you eat cauliflower salad raw?
Yes, cauliflower salad can be made with raw cauliflower. Chop or grate it finely and toss it with an acidic dressing to soften its firm texture. Raw cauliflower can cause gas for some people, so start with a modest serving if it is new to you.
What dressing goes well with cauliflower salad?
Lemon-and-olive-oil dressing works well with cauliflower salad because its acidity balances the vegetable’s mild flavor. For a creamy version, use a yogurt-based dressing; add it after the cauliflower has cooled to keep it from turning watery.
Can you roast cauliflower for cauliflower salad?
Yes, roasted cauliflower makes a flavorful base for cauliflower salad. Roast the florets until tender with browned edges, then cool them before adding herbs, crunchy vegetables, and dressing. The drier, caramelized pieces hold their shape better than overcooked cauliflower.
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 adding the dressing. Add cucumber, tomatoes, and creamy dressing shortly before serving, since they release moisture as the salad sits.
Can you make cauliflower salad ahead of time?
Yes, you can prepare cauliflower salad ahead, especially if you keep the components separate. Cook and cool the cauliflower, then refrigerate it; mix in the dressing and delicate or watery vegetables shortly before serving for the best texture.
How long does cauliflower salad last in the fridge?
Cauliflower salad keeps in a covered container in the refrigerator for a few days. Creamy or already-dressed versions may soften sooner, so check their smell and texture before eating and avoid leaving the salad at room temperature for an extended time.
What can you serve with cauliflower salad?
Cauliflower salad pairs well with grilled fish, chicken, roasted vegetables, or beans. Serve it as a fresh side with a main course, or combine it with grains and legumes to make a more filling meal.
Is cauliflower salad healthy?
Yes, cauliflower salad can be a nutritious choice, especially when it includes plenty of vegetables and a light dressing. Creamy sauces or generous additions of oil can make it richer, so choose the style that fits the rest of your meal.
Does cauliflower salad cause gas?
It can: cauliflower contains fermentable carbohydrates that may cause gas or bloating in some people. Cooking the cauliflower may make it easier to tolerate, and smaller portions can help you see how your body responds.
Cauliflower salad Vitamins & Minerals
Vitamins
Vitamin C
45.6mg · 51% DV
B5
0.84mg · 17% DV
Folate
66µg · 17% DV
Vitamin K
19.2µg · 16% DV
Minerals
Manganese
0.24mg · 10% DV
Phosphorus
53mg · 8% DV
Potassium ⭐
252mg · 7% 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 combines cooked, cooled cauliflower with other vegetables and a light dressing. The exact mix varies: leafy greens, carrot or spring onion are common additions, while lemon and olive oil keep the flavours fresh. It is a flexible home-style dish rather than a recipe tied to one particular regional tradition.
Serve it chilled or at room temperature as a side for grilled foods, beans or a simple lunch; its tender florets pair well with crisp raw vegetables. It is relatively light and provides fibre, with 45 calories per 100 g. For a more filling meal, add chickpeas or serve it alongside eggs or a grain-based dish.
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 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.