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Mixed fried cauliflower Calories
Fried vegetable dish with fiber and vitamins C and K
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed fried cauliflower (150 g) has 213 calories. That works out to 142 calories per 100 g. It contains 12.6 g of carbs, 3.2 g of protein, 16.2 g of fat and 4.7 g of fiber. Its 46.5 mg of Vitamin C covers 52% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed fried cauliflower Nutrition Facts
Selected: 1 cup (medium) · 150 g
213
KCAL / 150G
Carbs
12.6g
· 5% DV
Protein
3.2g
· 6% DV
Fat
16.2g
· 21% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 6% · Fat 70%
Mixed fried cauliflower nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 1.88 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 173 mg | 8% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 4.7 g | 17% |
| Protein | 3.2 g | 6% |
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 Mixed fried cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 213 kcal |
| 1 tablespoon (small) | 15 g | 21 kcal |
| 1 piece (large) | 35 g | 50 kcal |
| 100 g | 100 g | 142 kcal |
| 1 cup (small) | 100 g | 142 kcal |
| 1 serving (medium) | 180 g | 256 kcal |
| 1 serving (large) | 250 g | 355 kcal |
| 2 cup (large) | 300 g | 426 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Mixed fried cauliflower
How do you make mixed fried cauliflower crispy?
To make mixed fried cauliflower crispy, dry the cauliflower florets thoroughly and fry them in small batches in hot oil. Crowding the pan lowers the oil temperature and traps steam, leaving the coating soft instead of crisp.
Should you boil cauliflower before making mixed fried cauliflower?
A brief boil is optional, but it helps the cauliflower cook through before the coating browns. Keep the florets firm, drain them well, and let them dry before frying; overcooking makes them fall apart.
What coating is used for mixed fried cauliflower?
Mixed fried cauliflower can be coated with seasoned flour, or dipped in an egg-and-flour batter for a thicker crust. A light coating lets the cauliflower’s texture come through, while a wet batter gives it a more substantial shell.
Why does mixed fried cauliflower turn soggy?
Mixed fried cauliflower usually turns soggy when the florets are wet, the oil is not hot enough, or too many pieces are fried at once. Dry the florets and cook in batches, then drain them on a wire rack.
Can you make mixed fried cauliflower in an air fryer?
Yes, mixed fried cauliflower can be cooked in an air fryer. Arrange lightly oiled, coated florets in a single layer and leave space between them; cook in batches if needed so hot air can crisp the coating.
What sauce goes well with mixed fried cauliflower?
Garlic yogurt, tahini sauce, or a lemony herb dip pairs well with mixed fried cauliflower. Serve the sauce on the side rather than pouring it over the florets, so the crust stays crisp.
How long does mixed fried cauliflower last in the fridge?
Mixed fried cauliflower keeps for about three days in a covered container in the refrigerator. Cool it before storing, and keep any dip or sauce separate to prevent the coating from becoming soggy.
How do you reheat mixed fried cauliflower without making it soggy?
Reheat mixed fried cauliflower in an oven or air fryer, spread in a single layer, until hot and crisp. A microwave warms it quickly but tends to soften the coating; add any dipping sauce afterward.
Can you freeze mixed fried cauliflower?
Yes, you can freeze mixed fried cauliflower, although the coating may soften after thawing. Freeze the cooled pieces in a single layer first, then transfer them to a sealed container; reheat from frozen in an oven or air fryer.
Can you make mixed fried cauliflower with frozen cauliflower?
Yes, frozen cauliflower works for mixed fried cauliflower, but thaw and drain it completely first. Pat the florets dry before coating, since excess water can make the crust slide off and the finished pieces soggy.
Mixed fried cauliflower Vitamins & Minerals
Vitamins
Vitamin C
46.5mg · 52% DV
B5
1.08mg · 22% DV
Vitamin K
24µg · 20% DV
Folate
72µg · 18% DV
Minerals
Potassium ⭐
452mg · 13% DV
Manganese
0.27mg · 12% DV
Phosphorus
74mg · 11% DV
Copper
0.09mg · 10% DV
Sodium
173mg · 8% DV
Mixed fried cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed fried cauliflower
To burn the 213 calories in 1 cup (medium) (150 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 Mixed fried cauliflower?
Mixed fried cauliflower is made from cauliflower florets cooked until browned; “mixed” may refer to serving them as part of an assortment of fried vegetables. The florets have a crisp exterior and a tender centre, with cauliflower’s mild, slightly earthy flavour. It works as a side dish or a small sharing plate, often served with a dipping sauce, lemon, or fresh herbs. Across cuisines, it can accompany a main meal or be enjoyed as a snack. Cauliflower contributes fibre and vitamins C and K, while frying adds fat. For a lighter take, roast or air-fry the florets with a modest amount of oil and serve with a bright, tangy dip.
How Nutritious Is Mixed fried 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 Mixed fried 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 Mixed fried cauliflower Contain Allergens?
No known major allergens
Which Diets Is Mixed fried 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
Mixed fried cauliflower Fat Profile
SATURATED
1.88g
MONOUNSATURATED
6.98g
POLYUNSATURATED
6g
Omega 6:3 ratio 73.1:1
Above the ideal 4:1 (73.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.