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Breaded cauliflower Calories
Cauliflower coated in breading; provides fiber.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Breaded cauliflower (120 g) has 198 calories. That works out to 165 calories per 100 g. It contains 22.7 g of carbs, 5.8 g of protein, 9.1 g of fat and 3.7 g of fiber. Its 28.8 mg of Vitamin C covers 32% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Breaded cauliflower Nutrition Facts
Selected: 1 serving (medium) · 120 g
198
KCAL / 120G
Carbs
22.7g
· 8% DV
Protein
5.8g
· 12% DV
Fat
9.1g
· 12% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 12% · Fat 42%
Breaded cauliflower nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 22.7 g | 8% |
| Fiber | 3.7 g | 13% |
| Protein | 5.8 g | 12% |
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 Breaded cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 198 kcal |
| 1 piece (small) | 25 g | 41 kcal |
| 1 piece (medium) | 40 g | 66 kcal |
| 1 piece (large) | 60 g | 99 kcal |
| 100 g | 100 g | 165 kcal |
| 4 piece (medium) | 100 g | 165 kcal |
| 1 cup (chopped) | 130 g | 215 kcal |
| 6 piece (large) | 150 g | 248 kcal |
| 1 serving (large) | 200 g | 330 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Breaded cauliflower
How do you make breaded cauliflower?
To make breaded cauliflower, cut a cauliflower into florets and briefly cook them until just tender, then dry them well. Coat each piece in flour, beaten egg, and breadcrumbs, and fry or bake until the coating is golden and crisp.
How do you make breaded cauliflower crispy?
Dry the cauliflower thoroughly before breading it, and press the breadcrumbs onto every side. For crispy baked breaded cauliflower, arrange the pieces with space between them and use a lightly oiled tray; crowded pieces steam instead of crisping.
Can you cook breaded cauliflower in an air fryer?
Yes, breaded cauliflower cooks well in an air fryer. Arrange the pieces in a single layer, lightly oil the coating, and turn them during cooking so they brown evenly. Cook in batches if needed; an overcrowded basket can leave the breading soft.
Do you boil cauliflower before breading it?
Usually, yes: briefly boiling or steaming cauliflower before breading helps it become tender without leaving the coating to cook for too long. Drain and dry the florets thoroughly first. Overcooking makes them soft and difficult to coat without breaking.
Why does the coating fall off breaded cauliflower?
The coating often falls off breaded cauliflower because the florets are wet or the coating layers were applied out of order. Dry the cauliflower, then coat it in flour, egg, and breadcrumbs in that sequence, pressing the crumbs gently onto the surface.
What sauce goes with breaded cauliflower?
Breaded cauliflower goes well with garlic yogurt sauce, marinara, or a lemony tahini sauce. Serve the sauce on the side rather than pouring it over the pieces, so the breadcrumb coating stays crisp.
What should you serve with breaded cauliflower?
Serve breaded cauliflower with a fresh green salad and a dipping sauce for a light meal, or add rice or potatoes to make it more substantial. It also works as a side dish alongside grilled vegetables or a main course.
Can you make breaded cauliflower ahead of time?
Yes, you can bread cauliflower ahead of cooking and keep the coated pieces covered in the refrigerator until you are ready to cook them. For the crispest result, cook them shortly before serving rather than letting cooked pieces sit for a long time.
How do you reheat leftover breaded cauliflower?
Reheat leftover breaded cauliflower in an oven or air fryer to bring back some of its crispness. A microwave heats it quickly but usually softens the coating. Store leftovers in a covered container in the refrigerator and reheat them thoroughly.
Is breaded cauliflower healthy?
Breaded cauliflower provides fiber, but its coating and cooking method make it different from plain cauliflower. Baking or air-frying with a modest amount of oil can make it lighter than deep-frying, while still giving it a crisp, breaded exterior.
Breaded cauliflower Vitamins & Minerals
Vitamins
Vitamin C
28.8mg · 32% DV
Folate
57.6µg · 14% DV
Vitamin K
16.8µg · 14% DV
B5
0.66mg · 13% DV
Minerals
Sodium
384mg · 17% DV
Selenium
7.2µg · 13% DV
Phosphorus
86mg · 12% DV
Manganese
0.26mg · 11% DV
Potassium ⭐
288mg · 8% DV
Breaded cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded cauliflower
To burn the 198 calories in 1 serving (medium) (120 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 Breaded cauliflower?
Breaded cauliflower is made by coating cauliflower florets in seasoned breadcrumbs and cooking them until crisp. It is a straightforward home-style preparation rather than a dish with one clearly defined place of origin. The contrast between the crunchy coating and tender cauliflower makes it an easy side or snack. Serve it hot with a dipping sauce, a squeeze of lemon, or alongside a main meal; it also works well as a meat-free option for a shared table.
Cauliflower contributes fibre, while the coating makes the dish more substantial than plain cauliflower. For a lighter version, bake or air-fry the florets instead of deep-frying them, and pair them with a fresh salad or a tangy yoghurt dip.
How Nutritious Is Breaded 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 Breaded cauliflower Processed?
NOVA 3
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 Breaded cauliflower Contain Allergens?
Contains these allergens:
Which Diets Is Breaded cauliflower Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded cauliflower Fat Profile
SATURATED
1.32g
MONOUNSATURATED
3.12g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.