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Lightly oiled sautéed cauliflower Calories
Cauliflower sautéed with a small amount of oil; a source of fiber and vitamin C.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lightly oiled sautéed cauliflower (125 g) has 60 calories. That works out to 48 calories per 100 g. It contains 5.6 g of carbs, 2.3 g of protein, 4 g of fat and 2.5 g of fiber. Its 43.8 mg of Vitamin C covers 49% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lightly oiled sautéed cauliflower Nutrition Facts
Selected: 1 cup (medium) · 125 g
60
KCAL / 125G
Carbs
5.6g
· 2% DV
Protein
2.3g
· 5% DV
Fat
4g
· 5% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 14% · Fat 53%
Lightly oiled sautéed cauliflower nutrition facts table · 1 cup (medium) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 23 mg | 1% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 2.3 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 Cup of Lightly oiled sautéed cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 125 g | 60 kcal |
| 1 piece (small) | 25 g | 12 kcal |
| 1 piece (medium) | 45 g | 22 kcal |
| ½ cup (small) | 62 g | 30 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (chopped) | 110 g | 53 kcal |
| 1 serving (medium) | 150 g | 72 kcal |
| 1.5 cup (large) | 188 g | 90 kcal |
| 1 serving (large) | 220 g | 106 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Lightly oiled sautéed cauliflower
How do you make lightly oiled sautéed cauliflower taste good without using much oil?
Season lightly oiled sautéed cauliflower well and let the florets brown before stirring them. Garlic, black pepper, paprika, or lemon juice can add plenty of flavor; overcrowding the pan makes the cauliflower steam and taste less toasted.
Why does lightly oiled sautéed cauliflower turn mushy?
Lightly oiled sautéed cauliflower usually turns mushy when it is overcooked or crowded in the pan. Cook it in a single layer when possible, and stop once the florets are tender but still hold their shape.
Should you boil cauliflower before making lightly oiled sautéed cauliflower?
No, you do not need to boil cauliflower before making lightly oiled sautéed cauliflower. Sautéing small florets directly keeps them from becoming waterlogged; if you do parboil them, drain them thoroughly before they go into the pan.
How do you get lightly oiled sautéed cauliflower browned instead of steamed?
To brown lightly oiled sautéed cauliflower, dry the florets well and use a hot, wide pan without packing it full. Leave the pieces undisturbed briefly so they can develop color, then turn them rather than stirring constantly.
Can you make lightly oiled sautéed cauliflower with frozen cauliflower?
Yes, frozen cauliflower works for lightly oiled sautéed cauliflower, though it can release more moisture than fresh florets. Cook it from frozen in batches and let excess steam escape; thawing it first can leave it especially soft.
What can you add to lightly oiled sautéed cauliflower to make it a full meal?
Add chickpeas, lentils, or cooked eggs to lightly oiled sautéed cauliflower to make it more filling. These additions turn a simple vegetable side into a more substantial meal without changing the cauliflower’s basic preparation.
What sauces go well with lightly oiled sautéed cauliflower?
Lemon-tahini sauce, yogurt sauce, or a little pesto pairs well with lightly oiled sautéed cauliflower. Add a sauce after cooking rather than pouring it into the pan, so the florets can brown instead of simmering.
How long does lightly oiled sautéed cauliflower last in the fridge?
Lightly oiled sautéed cauliflower keeps for about three days in the refrigerator when cooled and stored in a sealed container. Reheat only the amount you plan to eat, since repeated heating makes the florets softer.
Can you reheat lightly oiled sautéed cauliflower without making it soggy?
Yes, reheat lightly oiled sautéed cauliflower in a hot skillet rather than covering it in the microwave. Spreading the florets out lets moisture escape and helps restore some browned edges; avoid adding extra water.
Is lightly oiled sautéed cauliflower a good choice for people with diabetes?
Yes, lightly oiled sautéed cauliflower can fit into a diabetes-friendly meal because it is a non-starchy vegetable. Pairing it with a protein source and other foods that suit your meal plan can make the meal more balanced.
Lightly oiled sautéed cauliflower Vitamins & Minerals
Vitamins
Vitamin C
43.75mg · 49% DV
Vitamin K
18.75µg · 16% DV
Folate
55µg · 14% DV
B6
0.2mg · 12% DV
Minerals
Manganese
0.2mg · 9% DV
Potassium ⭐
275mg · 8% DV
Phosphorus
55mg · 8% DV
Copper
0.05mg · 6% DV
Sodium
23mg · 1% DV
Lightly oiled sautéed cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly oiled sautéed cauliflower
To burn the 60 calories in 1 cup (medium) (125 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 Lightly oiled sautéed cauliflower?
Lightly oiled sautéed cauliflower is a simple preparation of cauliflower florets cooked in a pan with a small amount of oil. It is more a home-cooking method than a dish tied to one particular region. The florets can be left pleasantly firm or cooked until tender; their mild flavor pairs well with garlic, black pepper, herbs or a squeeze of lemon.
Serve it warm alongside grains, beans, fish or meat, or add it to a lunch bowl. It provides fiber and vitamin C, while 100 g contains 48 calories. Measuring the oil helps keep the dish light, and a little onion or fresh parsley adds flavor without making it feel heavy.
How Nutritious Is Lightly oiled sautéed 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 Lightly oiled sautéed 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 Lightly oiled sautéed cauliflower Contain Allergens?
No known major allergens
Which Diets Is Lightly oiled sautéed 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
Lightly oiled sautéed cauliflower Fat Profile
SATURATED
0.44g
MONOUNSATURATED
2.25g
POLYUNSATURATED
0.94g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.