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Oil-Free Cauliflower Pizza Calories
Vegetable-based pizza prepared without added oil
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-Free Cauliflower Pizza (180 g) has 189 calories. That works out to 105 calories per 100 g. It contains 16.9 g of carbs, 14.6 g of protein, 7.6 g of fat and 4.3 g of fiber. Its 36.9 mg of Vitamin C covers 41% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Oil-Free Cauliflower Pizza Nutrition Facts
Selected: 1 serving (medium) · 180 g
189
KCAL / 180G
Carbs
16.9g
· 6% DV
Protein
14.6g
· 29% DV
Fat
7.6g
· 10% 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 35% · Protein 30% · Fat 35%
Oil-Free Cauliflower Pizza nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 4.23 g | 21% |
| Trans fat | 0.14 g | |
| Sodium | 513 mg | 22% |
| Total carbohydrate | 16.9 g | 6% |
| Fiber | 4.3 g | 15% |
| Protein | 14.6 g | 29% |
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 Oil-Free Cauliflower Pizza?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 189 kcal |
| 1 slice (thin) | 75 g | 79 kcal |
| 1 piece (quarter) | 80 g | 84 kcal |
| 100 g | 100 g | 105 kcal |
| 1 slice (medium) | 110 g | 116 kcal |
| 1 slice (thick) | 150 g | 158 kcal |
| 1 piece (half) | 160 g | 168 kcal |
| 1 serving (large) | 250 g | 263 kcal |
| 1 piece (whole) | 320 g | 336 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Oil-Free Cauliflower Pizza
What is Oil-Free Cauliflower Pizza made of?
Oil-Free Cauliflower Pizza is typically made with a cauliflower-based crust, a binder such as egg or cheese, tomato sauce, and toppings. Recipes vary, so the exact ingredients depend on how the crust and toppings are prepared.
How do you make Oil-Free Cauliflower Pizza crispy?
To make Oil-Free Cauliflower Pizza crispier, squeeze as much moisture as possible from the cooked cauliflower and bake the crust before adding toppings. Keep wet toppings to a minimum, since excess moisture can soften the base.
Can you make Oil-Free Cauliflower Pizza without eggs?
Yes, you can make Oil-Free Cauliflower Pizza without eggs by using a recipe designed with another binder, such as ground flaxseed mixed with water or cheese. The crust may be more delicate, so let it cook fully before adding toppings.
Does Oil-Free Cauliflower Pizza taste like cauliflower?
Oil-Free Cauliflower Pizza can have a mild cauliflower flavor, especially when the crust is thick. Tomato sauce, cheese, and flavorful toppings balance it, while browning the crust helps give it a more savory, roasted taste.
What toppings go well on Oil-Free Cauliflower Pizza?
Oil-Free Cauliflower Pizza works well with tomato sauce, mozzarella, mushrooms, peppers, olives, or other familiar pizza toppings. Use a moderate amount of sauce and drain watery vegetables first to help keep the cauliflower crust from turning soft.
How is Oil-Free Cauliflower Pizza different from regular pizza?
Oil-Free Cauliflower Pizza uses a cauliflower-based crust instead of the usual wheat-flour dough, and its recipe contains no added oil. The base is usually softer and more delicate than a traditional pizza crust, with a different flavor and texture.
Can you make Oil-Free Cauliflower Pizza ahead of time?
Yes, you can prepare the cauliflower crust for Oil-Free Cauliflower Pizza ahead of time and refrigerate it separately from the toppings. Add the sauce and toppings shortly before baking so the crust does not absorb moisture and soften.
How should you reheat Oil-Free Cauliflower Pizza?
Reheat Oil-Free Cauliflower Pizza in a skillet over low heat or in an oven to help the crust stay firm. A microwave is quicker but can make the base soft; avoid reheating the same slice repeatedly.
Can Oil-Free Cauliflower Pizza be frozen?
Yes, Oil-Free Cauliflower Pizza can be frozen in slices. Freeze the pieces separately first, then transfer them to an airtight container so they do not stick together. Reheat from frozen in an oven or skillet for a firmer crust.
Is Oil-Free Cauliflower Pizza good for weight loss?
Oil-Free Cauliflower Pizza can fit into a weight-loss eating plan, but it is not automatically a weight-loss food. Portion size and toppings matter: generous amounts of cheese or calorie-dense sauces can make a serving more filling and energy-dense.
Oil-Free Cauliflower Pizza Vitamins & Minerals
Vitamins
Vitamin C
36.9mg · 41% DV
B12
0.76µg · 32% DV
B2
0.32mg · 25% DV
Biotin
7.38µg · 25% DV
Minerals
Selenium
21µg · 38% DV
Phosphorus
248mg · 35% DV
Calcium
317mg · 32% DV
Sodium
513mg · 22% DV
Potassium ⭐
497mg · 15% DV
Oil-Free Cauliflower Pizza Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Cauliflower Pizza
To burn the 189 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 Oil-Free Cauliflower Pizza?
Oil-Free Cauliflower Pizza is a modern take on pizza, using cauliflower in the base instead of relying on a conventional flour dough. The base is shaped and baked, then topped with pizza sauce and chosen toppings; recipes vary, and some use egg or cheese to help it hold together. It is an oil-free variation rather than a traditional Italian style.
Serve it hot in slices as a main meal, often with a green salad, or share it as a lighter alternative to standard pizza. Its vegetable-based crust contributes fibre, while the pizza still provides 8.1 g of protein per 100 g. For a lighter topping, add plenty of vegetables and keep richer toppings modest.
How Nutritious Is Oil-Free Cauliflower Pizza?
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 Oil-Free Cauliflower Pizza 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 Oil-Free Cauliflower Pizza Contain Allergens?
Contains these allergens:
Which Diets Is Oil-Free Cauliflower Pizza Good For?
Vegan
— Not 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
Oil-Free Cauliflower Pizza Fat Profile
SATURATED
4.23g
MONOUNSATURATED
1.94g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.