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Roasted cauliflower salad Calories
Fiber-rich light salad based on roasted cauliflower with vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted cauliflower salad (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 14 g of carbs, 4.7 g of protein, 7.4 g of fat and 5.2 g of fiber. Its 50.4 mg of Vitamin C covers 56% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Roasted cauliflower salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
14g
· 5% DV
Protein
4.7g
· 9% DV
Fat
7.4g
· 9% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 13% · Fat 47%
Roasted cauliflower salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 5.2 g | 19% |
| Protein | 4.7 g | 9% |
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 Roasted cauliflower salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| 1 tablespoon (mini) | 18 g | 13 kcal |
| 1 cup (small) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 piece (small) | 140 g | 101 kcal |
| 1 cup (chopped) | 160 g | 115 kcal |
| 1 serving (large) | 260 g | 187 kcal |
| 2 piece (double) | 280 g | 202 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Roasted cauliflower salad
How do you make roasted cauliflower salad?
To make roasted cauliflower salad, cut cauliflower into florets, toss them with oil and seasonings, and roast until tender with browned edges. Let the florets cool slightly, then mix with greens, a dressing, or other toppings.
What dressing goes well with roasted cauliflower salad?
Lemon and olive oil make a bright dressing for roasted cauliflower salad, while tahini adds a creamy, nutty flavor. Whisk the dressing separately and toss it with the cauliflower shortly before serving so the salad does not turn soggy.
How do you keep roasted cauliflower salad from getting soggy?
Keep roasted cauliflower salad from getting soggy by drying the florets well, leaving space between them on the baking tray, and adding dressing just before serving. If using greens, store them separately until you are ready to toss the salad.
Can you make roasted cauliflower salad with frozen cauliflower?
Yes, frozen cauliflower can be used for roasted cauliflower salad, but it may brown less readily because it releases moisture as it cooks. Roast it from frozen, spread it out well, and avoid crowding the tray.
What toppings can you add to roasted cauliflower salad?
Roasted cauliflower salad works well with toppings that add crunch or contrast, such as toasted nuts, seeds, chickpeas, or pomegranate seeds. Fresh herbs and a little crumbled cheese are other options; add delicate toppings after roasting.
Can roasted cauliflower salad be served as a main dish?
Yes, roasted cauliflower salad can make a satisfying main when you add a substantial protein, such as chickpeas, lentils, or grilled chicken. A grain such as farro or quinoa can also make it more filling.
Can you prepare roasted cauliflower salad ahead of time?
Yes, roast the cauliflower for roasted cauliflower salad ahead of time and refrigerate it separately from the dressing and greens. Combine everything shortly before serving to preserve the greens’ texture and keep the roasted florets from becoming soggy.
How long does roasted cauliflower salad last in the fridge?
Roasted cauliflower salad keeps for about three days in a sealed container in the refrigerator. For better texture, store the roasted cauliflower apart from leafy greens and dressing, then combine the portions you plan to eat.
Should you boil cauliflower before making roasted cauliflower salad?
No, you do not need to boil cauliflower before making roasted cauliflower salad. Roasting raw florets helps them brown and keeps them firmer; boiling first can make them soft and less suited to a salad.
Is roasted cauliflower salad better warm or cold?
Roasted cauliflower salad is good warm, at room temperature, or chilled. Serving it warm brings out the roasted flavor, while chilling suits a make-ahead meal; cool the florets before adding a yogurt-based dressing.
Roasted cauliflower salad Vitamins & Minerals
Vitamins
Vitamin C
50.4mg · 56% DV
Vitamin K
32.4µg · 27% DV
Folate
104.4µg · 26% DV
B5
1.17mg · 23% DV
Minerals
Sodium
324mg · 14% DV
Potassium ⭐
459mg · 14% DV
Manganese
0.29mg · 13% DV
Phosphorus
86mg · 12% DV
Roasted cauliflower salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted cauliflower salad
To burn the 130 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 Roasted cauliflower salad?
Roasted cauliflower salad is made by roasting cauliflower florets, often with a little oil and seasoning, then tossing them with herbs, vegetables or a dressing. It is a flexible, modern-style dish rather than a recipe tied to one particular region; ingredients vary with the season and the cook. Roasting gives the cauliflower browned edges and a tender centre, which works especially well with a bright lemon dressing. It can be served warm or at room temperature as a side, a light lunch, or part of a larger spread. The cauliflower makes it a fibre-containing, vegetable-forward choice, and the salad can stay light when the dressing is used sparingly. Add chickpeas or serve it alongside grains if you would like a more substantial meal.
How Nutritious Is Roasted cauliflower salad?
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 Roasted cauliflower salad 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 Roasted cauliflower salad Contain Allergens?
No known major allergens
Which Diets Is Roasted cauliflower salad 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
Roasted cauliflower salad Fat Profile
SATURATED
0.99g
MONOUNSATURATED
4.41g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 30.6:1
Above the ideal 4:1 (30.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.