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Sauced cauliflower carrot fry Calories
Fried cauliflower and carrots, typically served with a tomato or yogurt-based sauce. Frying increases calories and fat compared to boiling.
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauced cauliflower carrot fry (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 15.8 g of carbs, 3.3 g of protein, 9.3 g of fat and 4.8 g of fiber. Its 630 µg of Vitamin A covers 70% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Sauced cauliflower carrot fry Nutrition Facts
Selected: 1 serving (medium) · 150 g
165
KCAL / 150G
Carbs
15.8g
· 6% DV
Protein
3.3g
· 7% DV
Fat
9.3g
· 12% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 8% · Fat 53%
Sauced cauliflower carrot fry nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 9.3 g | 12% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 390 mg | 17% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 4.8 g | 17% |
| Protein | 3.3 g | 7% |
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 Sauced cauliflower carrot fry?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (medium) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 cup (medium) | 120 g | 132 kcal |
| 2 piece (medium) | 160 g | 176 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1 serving (jumbo) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Sauced cauliflower carrot fry
How do you make sauced cauliflower carrot fry?
To make sauced cauliflower carrot fry, cut the cauliflower into florets and slice the carrots. Briefly cook the vegetables until just tender, drain and dry them well, then fry until golden. Add tomato sauce or garlic yogurt just before serving.
Why does sauced cauliflower carrot fry turn soggy?
Sauced cauliflower carrot fry often turns soggy when the vegetables are wet, crowded in the pan, or covered with sauce too early. Drain and dry them thoroughly, fry in small batches, and keep the sauce separate until serving.
Can you make sauced cauliflower carrot fry in an air fryer?
Yes, sauced cauliflower carrot fry can be made in an air fryer. Toss the drained, dried vegetables with a little oil and cook in a single layer, turning them once; add the sauce after cooking so the coating does not soften.
Should you boil cauliflower before making sauced cauliflower carrot fry?
Yes, briefly boiling the cauliflower helps it cook through before the outside browns. Cut the carrots thinner or give them a head start, since they take longer to soften. Drain and dry everything before frying to avoid splattering and sogginess.
What sauce goes best with sauced cauliflower carrot fry?
Garlic yogurt and tomato sauce are both classic choices for sauced cauliflower carrot fry. Yogurt gives it a cool, tangy contrast, while tomato sauce makes the dish richer; serve either on top or alongside to keep the vegetables crisp.
Can you bake sauced cauliflower carrot fry instead of frying it?
Yes, you can bake sauced cauliflower carrot fry for a less oily result. Coat the prepared vegetables lightly with oil, spread them out on a baking tray, and roast until browned and tender. Add the sauce after baking.
What can you serve with sauced cauliflower carrot fry?
Sauced cauliflower carrot fry works well as a side with grilled chicken, fish, or lentils, and it can also be served with rice or flatbread. If you choose garlic yogurt sauce, a crisp salad makes a fresh companion.
Can you use frozen cauliflower for sauced cauliflower carrot fry?
Yes, frozen cauliflower works for sauced cauliflower carrot fry, but thaw and drain it thoroughly first. Frozen florets release extra water, so pat them dry before frying or roasting; otherwise they may steam instead of browning.
How long does sauced cauliflower carrot fry keep in the fridge?
Sauced cauliflower carrot fry keeps in a covered container in the refrigerator for about three days. Store the sauce separately when possible, especially if it is yogurt-based, so the vegetables do not become waterlogged.
Can you freeze sauced cauliflower carrot fry?
You can freeze sauced cauliflower carrot fry, but the cauliflower and carrots usually become softer after thawing. Freeze the vegetables without the sauce for a better texture, and avoid freezing yogurt sauce because it can separate.
Sauced cauliflower carrot fry Vitamins & Minerals
Vitamins
Vitamin A
630µg · 70% DV
Vitamin C
37.5mg · 42% DV
Vitamin K
48µg · 40% DV
Folate
72µg · 18% DV
Minerals
Sodium
390mg · 17% DV
Potassium ⭐
435mg · 13% DV
Manganese
0.27mg · 12% DV
Phosphorus
81mg · 12% DV
Sauced cauliflower carrot fry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauced cauliflower carrot fry
To burn the 165 calories in 1 serving (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 Sauced cauliflower carrot fry?
Sauced cauliflower carrot fry is a home-style vegetable dish of cauliflower florets and carrot slices fried until tender, then served with a tomato-based or yoghurt-based sauce. It is associated with everyday Turkish cooking, where the precise seasoning and sauce can vary from household to household.
The vegetables are usually served warm, as a side dish or part of a shared table; yoghurt sauce, bread or rice all make natural accompaniments. Frying gives them more richness than boiling, while the cauliflower and carrots contribute fibre. For a lighter version, roast the vegetables with a little oil and serve the sauce separately, so diners can add as much as they like.
How Nutritious Is Sauced cauliflower carrot fry?
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 Sauced cauliflower carrot fry 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 Sauced cauliflower carrot fry Contain Allergens?
No known major allergens
Which Diets Is Sauced cauliflower carrot fry Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sauced cauliflower carrot fry Fat Profile
SATURATED
1.35g
MONOUNSATURATED
3.3g
POLYUNSATURATED
3.15g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.