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Cauliflower tempura Calories
Battered and deep-fried cauliflower with a crisp tempura coating; moderate carbs and fat.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower tempura (120 g) has 223 calories. That works out to 186 calories per 100 g. It contains 25 g of carbs, 4.9 g of protein, 11.8 g of fat and 3.2 g of fiber. Its 26.4 mg of Vitamin C covers 29% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Cauliflower tempura Nutrition Facts
Selected: 1 serving (medium) · 120 g
223
KCAL / 120G
Carbs
25g
· 9% DV
Protein
4.9g
· 10% DV
Fat
11.8g
· 15% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 9% · Fat 47%
Cauliflower tempura nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 11.8 g | 15% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 3.2 g | 11% |
| Protein | 4.9 g | 10% |
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 Cauliflower tempura?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 223 kcal |
| 1 piece (small) | 18 g | 33 kcal |
| 1 piece (jumbo) | 30 g | 56 kcal |
| 3 piece (medium) | 54 g | 100 kcal |
| 5 piece (large) | 90 g | 167 kcal |
| 100 g | 100 g | 186 kcal |
| 1 cup (medium) | 135 g | 251 kcal |
| 1 serving (large) | 180 g | 335 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Cauliflower tempura
What is cauliflower tempura?
Cauliflower tempura is cauliflower coated in a light batter and fried until crisp. It uses the Japanese tempura style of frying, though cauliflower is one of many vegetables that can be prepared this way.
How do you make cauliflower tempura batter?
Cauliflower tempura batter is commonly made with flour and very cold water, sometimes with starch or sparkling water. Mix it briefly just before frying; a few small lumps are fine, and overmixing can make the coating heavier.
What sauce goes with cauliflower tempura?
Cauliflower tempura pairs well with tentsuyu, a Japanese dipping sauce made with dashi, soy sauce, and mirin. Sweet chilli sauce or a simple soy-and-citrus dip also works if you want a different flavor.
How do you keep cauliflower tempura crispy?
Keep cauliflower tempura crisp by using cold batter, frying in small batches, and draining the pieces on a wire rack. Crowding the pan lowers the oil temperature and can leave the coating soggy; serve the pieces soon after frying.
Can you make cauliflower tempura in an air fryer?
Yes, you can make cauliflower tempura in an air fryer, but the coating may be less crisp than deep-fried tempura. Arrange the pieces with space between them and use a light coating of cooking oil for better browning.
Should you boil cauliflower before making cauliflower tempura?
No, small cauliflower florets usually do not need boiling before they are fried as tempura. If the florets are large, briefly steam them first, then dry them thoroughly so excess moisture does not loosen the batter.
Can cauliflower tempura be made ahead of time?
Cauliflower tempura is best fried just before serving rather than made ahead. You can cut and dry the cauliflower in advance, but mix the batter and coat the florets shortly before frying to help the coating stay crisp.
How do you reheat cauliflower tempura?
Reheat cauliflower tempura in an oven or air fryer to bring back some of its crispness. Spread the pieces in a single layer; a microwave is quicker but tends to make the tempura coating soft.
Is cauliflower tempura a Japanese dish?
Tempura is a Japanese cooking style, and cauliflower tempura is a vegetable variation made with that technique. Tempura is often associated with seafood and vegetables, but recipes and ingredients differ between Japanese restaurants and home kitchens.
Can you freeze cauliflower tempura?
Yes, cooked cauliflower tempura can be frozen, although its coating may lose some crispness after thawing. Freeze cooled pieces in a single layer first, then transfer them to a sealed container and reheat from frozen in an oven or air fryer.
Cauliflower tempura Vitamins & Minerals
Vitamins
Vitamin C
26.4mg · 29% DV
Folate
57.6µg · 14% DV
Vitamin K
16.8µg · 14% DV
B6
0.22mg · 13% DV
Minerals
Sodium
336mg · 15% DV
Selenium
7.2µg · 13% DV
Phosphorus
70mg · 10% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
252mg · 7% DV
Cauliflower tempura Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower tempura
To burn the 223 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 Cauliflower tempura?
Cauliflower tempura coats cauliflower florets in a light batter and fries them until crisp. It uses the Japanese tempura style of cooking; cauliflower is a popular variation rather than a defining traditional tempura ingredient. The contrast between the crunchy coating and tender vegetable is best enjoyed straight after cooking.
In Japan, tempura is often served with a dipping sauce as part of a meal, while cauliflower tempura is also enjoyed as a snack or shared starter around the world. It provides some fibre, with much of its energy coming from the batter and frying fat. For a lighter version, bake or air-fry the florets, and serve with a simple dipping sauce.
How Nutritious Is Cauliflower tempura?
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 Cauliflower tempura 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 Cauliflower tempura Contain Allergens?
Contains these allergens:
Which Diets Is Cauliflower tempura 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
Cauliflower tempura Fat Profile
SATURATED
1.8g
MONOUNSATURATED
4.92g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 87:1
Above the ideal 4:1 (87:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.