Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥦
Lightly sautéed cauliflower Calories
Boiled, then briefly sautéed in a small amount of oil; provides fiber and vitamin C.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lightly sautéed cauliflower (125 g) has 53 calories. That works out to 42 calories per 100 g. It contains 6 g of carbs, 2.3 g of protein, 2.9 g of fat and 2.9 g of fiber. Its 37.5 mg of Vitamin C covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lightly sautéed cauliflower Nutrition Facts
Selected: 1 cup (medium) · 125 g
53
KCAL / 125G
Carbs
6g
· 2% DV
Protein
2.3g
· 5% DV
Fat
2.9g
· 4% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 16% · Fat 44%
Lightly sautéed cauliflower nutrition facts table · 1 cup (medium) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 19 mg | 1% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.9 g | 10% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Lightly sautéed cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 125 g | 53 kcal |
| 1 piece (small) | 15 g | 6 kcal |
| ½ cup (small) | 62 g | 26 kcal |
| 5 piece (medium) | 75 g | 32 kcal |
| 100 g | 100 g | 42 kcal |
| 1 cup (chopped) | 125 g | 53 kcal |
| 1 serving (medium) | 150 g | 63 kcal |
| 1.5 cup (large) | 188 g | 79 kcal |
| 1 serving (large) | 220 g | 92 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Lightly sautéed cauliflower
How do you make lightly sautéed cauliflower?
To make lightly sautéed cauliflower, separate it into florets and boil until just tender, then drain it thoroughly. Warm a small amount of oil in a pan and sauté the florets, turning them gently until lightly golden. Season to taste and serve warm.
Why boil cauliflower before lightly sautéing it?
Boiling cauliflower first softens the florets quickly, so they need only a brief time in the pan. The sauté then adds a little browning and flavor. Stop boiling while the florets are still firm so they do not fall apart during sautéing.
How do you keep lightly sautéed cauliflower from getting mushy?
Keep lightly sautéed cauliflower firm by boiling the florets only until just tender and draining them well before they reach the pan. Sauté in a roomy pan rather than crowding it; trapped steam makes the cauliflower soft instead of lightly browned.
What seasonings go well with lightly sautéed cauliflower?
Black pepper, cumin, paprika, chili flakes, and garlic all pair well with lightly sautéed cauliflower. Add delicate seasonings near the end so they do not burn in the pan. A squeeze of lemon or chopped parsley adds freshness just before serving.
Should you drain cauliflower before lightly sautéing it?
Yes, drain the boiled cauliflower thoroughly before lightly sautéing it. Excess water can make the oil splatter and cause the florets to steam rather than brown. Let them sit in a colander briefly, or pat them dry if they are especially wet.
What can you serve with lightly sautéed cauliflower?
Lightly sautéed cauliflower works well alongside grilled fish, chicken, beans, or lentils. For a simple meal, serve it with yogurt or a lemony sauce and a grain such as rice. Its mild flavor also makes it an easy vegetable side for many main dishes.
How should you store leftover lightly sautéed cauliflower?
Cool leftover lightly sautéed cauliflower and refrigerate it in a covered container rather than leaving it out. Reheat it in a pan to help restore some of its texture; adding a little water or oil can keep the florets from drying out.
Can you freeze lightly sautéed cauliflower?
Yes, you can freeze lightly sautéed cauliflower, though thawing may leave it softer than freshly cooked florets. Cool it first and store it in an airtight freezer-safe container. Use the thawed cauliflower in soup, casseroles, or other cooked dishes where a softer texture works.
Is lightly sautéed cauliflower healthy?
Yes, lightly sautéed cauliflower is a vegetable dish that provides fiber and vitamin C. Boiling and briefly sautéing it with a small amount of oil keeps the preparation simple. Avoid overcooking it if you want the florets to retain some bite.
Does lightly sautéed cauliflower cause gas?
It can: cauliflower may cause gas or bloating for some people because it is a cruciferous vegetable. Cooking it until tender may make it easier for some people to tolerate, and trying a smaller serving can help you see how it affects you.
Lightly sautéed cauliflower Vitamins & Minerals
Vitamins
Vitamin C
37.5mg · 42% DV
B5
0.88mg · 18% DV
Vitamin K
18.75µg · 16% DV
Folate
55µg · 14% DV
Minerals
Manganese
0.19mg · 8% DV
Phosphorus
40mg · 6% DV
Copper
0.05mg · 6% DV
Potassium ⭐
178mg · 5% DV
Sodium
19mg · 1% DV
Lightly sautéed cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly sautéed cauliflower
To burn the 53 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 sautéed cauliflower?
Lightly sautéed cauliflower is made by boiling cauliflower until tender, then briefly tossing it in a small amount of oil. The quick pan finish adds a little colour and savoury flavour without turning it into a deep-fried dish, making it an easy vegetable side to prepare at home.
It has a soft bite, with lightly browned edges and a mild, earthy taste. Serve it warm alongside a main course, or pair it with lemon, herbs or a yoghurt-based sauce. It provides fibre and is relatively light in energy; the amount of fat depends in part on how much oil you use. For a lighter serving, measure the oil rather than pouring freely, and add herbs or a squeeze of lemon for extra brightness.
How Nutritious Is Lightly sautéed cauliflower?
Nutrient density
Medium
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 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 sautéed cauliflower Contain Allergens?
No known major allergens
Which Diets Is Lightly sautéed cauliflower Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lightly sautéed cauliflower Fat Profile
SATURATED
0.38g
MONOUNSATURATED
1.88g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
Compare Lightly sautéed cauliflower
Foods Similar to Lightly sautéed cauliflower
Have another question about Lightly sautéed cauliflower?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.