1 serving (medium) of Olive Oil Cauliflower (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 9.3 g of carbs, 2.6 g of protein, 6.3 g of fat and 3.6 g of fiber. Its 57 mg of Vitamin C covers 63% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Olive Oil Cauliflower?

Olive oil cauliflower is a Turkish-style vegetable dish in which cauliflower florets are gently cooked with olive oil. Home recipes may also include onion, and sometimes carrot or tomato; the exact combination varies. It belongs to the broader tradition of zeytinyağlı dishes, vegetables prepared with olive oil and often served warm or at room temperature.

The florets turn tender and take on the oil’s savoury flavour, sometimes with lightly browned edges. In Turkey, it may be served as a side or alongside other zeytinyağlı dishes, with lemon or herbs; elsewhere it also works well as a simple vegetable side. It provides fibre as well as vegetables, with 2.4 g of fibre per 100 g. Use a measured pour of oil for a lighter version, or pair it with grains or beans for a more substantial meal.

Olive Oil Cauliflower Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

1.7g

· 3% DV

Fat

4.2g

· 5% DV

Fiber

2.4g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 36% · Protein 10% · Fat 54%

Olive Oil Cauliflower Vitamins & Minerals

Vitamins

Vitamin C

38mg · 42% DV

Folate

54µg · 14% DV

0.6mg · 12% DV

0.18mg · 11% DV

Minerals

Iron

1mg · 6% DV

Phosphorus

44mg · 6% DV

Potassium ⭐

210mg · 6% DV

Magnesium

15mg · 4% DV

How Nutritious Is Olive Oil Cauliflower?

Nutrient density

High

70/ 100

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

48/ 100

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.

Olive Oil Cauliflower Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.2

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Olive Oil Cauliflower

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Olive Oil 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 Olive Oil Cauliflower Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Olive Oil 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

— Not suitable

Low FODMAP

— Not suitable

Olive Oil Cauliflower Fat Profile

SATURATED

0.6g

MONOUNSATURATED

2.9g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 11.7:1

Above the ideal 4:1 (11.7:1).

Compare Olive Oil Cauliflower

🥦🫒vs🍅

Olive Oil Cauliflower vs Tomato47 kcal more per 100 g

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Olive Oil Cauliflower vs Mixed Green Salad47 kcal more per 100 g

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Olive Oil Cauliflower vs Red Pepper34 kcal more per 100 g

→🥦🫒vs🥄

Olive Oil Cauliflower vs Boiled Beetroot21 kcal more per 100 g

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Foods Similar to Olive Oil Cauliflower

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Olive Oil Cauliflower

How do you make Olive Oil Cauliflower?

Make Olive Oil Cauliflower by cooking cauliflower florets with onion and, if you like, carrot in olive oil and a little water until tender. Season with salt and lemon, then let it rest briefly before serving.

Can you roast Olive Oil Cauliflower in the oven?

Yes, you can roast Olive Oil Cauliflower in the oven, tossing the florets with olive oil and seasoning first. Roasting gives the edges a golden, lightly crisp finish, unlike the softer texture of the traditional stovetop version.

How do you keep Olive Oil Cauliflower from getting mushy?

To keep Olive Oil Cauliflower from getting mushy, cut the florets into similar-sized pieces and stop cooking as soon as a fork passes through easily. Avoid frequent stirring, which can break the tender florets apart.

What seasonings go well in Olive Oil Cauliflower?

Lemon, black pepper, garlic, and parsley all complement Olive Oil Cauliflower. For a Turkish-style flavor, keep the seasoning simple and let the olive oil, cauliflower, and any onion or carrot in the dish remain prominent.

Is Olive Oil Cauliflower served hot or cold?

Olive Oil Cauliflower can be served warm, at room temperature, or cold. In the Turkish olive-oil dish style, it is often served at room temperature or chilled, after resting so the flavors have time to meld.

What can you serve with Olive Oil Cauliflower?

Serve Olive Oil Cauliflower with rice, bulgur, or a fresh salad for a simple meal. It also works as part of a larger spread alongside other vegetable dishes, bread, or a yogurt-based side.

Can you make Olive Oil Cauliflower without tomatoes?

Yes, Olive Oil Cauliflower can be made without tomatoes; tomatoes are not essential to the dish. Onion, olive oil, and a little water are enough to cook the florets, while lemon can add a bright finish.

How long does Olive Oil Cauliflower last in the fridge?

Cooked Olive Oil Cauliflower keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and take out only the portion you plan to serve.

Can you freeze Olive Oil Cauliflower?

Yes, Olive Oil Cauliflower can be frozen, but the florets may become softer and release water after thawing. Freeze it in airtight portions and reheat thoroughly; the changed texture is usually more noticeable when served plain.

Can you use frozen cauliflower for Olive Oil Cauliflower?

Yes, frozen cauliflower works in Olive Oil Cauliflower, though it can turn softer than fresh florets. Add it while still frozen and avoid overcooking; excess water may make the finished dish less firm.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026