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Tomato Cauliflower Sauté Calories
Light vegetable dish with vitamin C, vitamin K, and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Tomato Cauliflower Sauté (150 g) has 96 calories. That works out to 64 calories per 100 g. It contains 9.3 g of carbs, 3.2 g of protein, 5.3 g of fat and 3.9 g of fiber. Its 54.8 mg of Vitamin C covers 61% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tomato Cauliflower Sauté Nutrition Facts
Selected: 1 cup (chopped) · 150 g
96
KCAL / 150G
Carbs
9.3g
· 3% DV
Protein
3.2g
· 6% DV
Fat
5.3g
· 7% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 13% · Fat 49%
Tomato Cauliflower Sauté nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 9.3 g | 3% |
| Fiber | 3.9 g | 14% |
| Protein | 3.2 g | 6% |
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 Cup of Chopped Tomato Cauliflower Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 96 kcal |
| ½ cup (chopped) | 75 g | 48 kcal |
| 100 g | 100 g | 64 kcal |
| 1 piece (small) | 110 g | 70 kcal |
| 1 serving (medium) | 180 g | 115 kcal |
| 1 piece (medium) | 180 g | 115 kcal |
| 1 serving (large) | 250 g | 160 kcal |
| 1 piece (large) | 280 g | 179 kcal |
Calculated from 64 calories per 100 g.
Frequently Asked Questions About Tomato Cauliflower Sauté
How do you make Tomato Cauliflower Sauté?
Tomato Cauliflower Sauté is made by cooking bite-size cauliflower with onion and tomatoes in a pan. Soften the onion in a little oil, add the cauliflower and tomatoes, then cook until tender, stirring occasionally. Season with salt, pepper, and herbs to taste.
Why does Tomato Cauliflower Sauté turn watery?
Tomato Cauliflower Sauté can turn watery when the tomatoes release a lot of liquid or the pan is overcrowded. Use a wide pan, dry the cauliflower well after washing, and cook uncovered so excess moisture can evaporate instead of collecting around the vegetables.
Should you roast cauliflower before making Tomato Cauliflower Sauté?
No, roasting the cauliflower first is not necessary for Tomato Cauliflower Sauté. Cooking it directly in the pan lets it take on the tomato and seasoning flavors; cut the florets evenly so they soften at a similar pace.
Can you use canned tomatoes in Tomato Cauliflower Sauté?
Yes, canned tomatoes work well in Tomato Cauliflower Sauté. Drain them if they are especially watery, then add them to the pan with the cauliflower. Canned tomatoes often need less extra salt, so taste the dish before seasoning further.
What seasonings go well in Tomato Cauliflower Sauté?
Black pepper, paprika, cumin, and oregano all suit Tomato Cauliflower Sauté. For a Mediterranean-style flavor, use oregano and garlic; for more warmth, add cumin or paprika. Add dried herbs while the tomatoes cook so their flavor has time to develop.
Can Tomato Cauliflower Sauté be made spicy?
Yes, Tomato Cauliflower Sauté can be made spicy with chili flakes, fresh chili, or a little cayenne pepper. Add a small amount while the tomatoes cook, taste, and increase gradually; this keeps the heat balanced rather than masking the cauliflower and tomato.
What should you serve with Tomato Cauliflower Sauté?
Tomato Cauliflower Sauté pairs well with rice, crusty bread, or a grain such as couscous. Serve it with a crisp salad for a lighter meal, or alongside grilled chicken or fish if you want to add another main dish.
How long does Tomato Cauliflower Sauté keep in the fridge?
Tomato Cauliflower Sauté keeps for about 3–4 days in a covered container in the refrigerator. Let it cool promptly before storing it, and reheat only the portion you plan to eat until steaming hot.
Can you freeze Tomato Cauliflower Sauté?
Yes, you can freeze Tomato Cauliflower Sauté, though the cauliflower may become softer after thawing. Cool it completely, pack it in an airtight freezer-safe container, and thaw it in the refrigerator before reheating in a pan.
Should you cover Tomato Cauliflower Sauté while it cooks?
Partly covering Tomato Cauliflower Sauté can help the cauliflower soften without adding water. Leave the lid off near the end so extra liquid from the tomatoes can evaporate; keeping it covered the whole time may leave the dish wetter than intended.
Tomato Cauliflower Sauté Vitamins & Minerals
Vitamins
Vitamin C
54.75mg · 61% DV
Vitamin K
25.8µg · 22% DV
B5
1.05mg · 21% DV
Folate
73.5µg · 18% DV
Minerals
Potassium ⭐
455mg · 13% DV
Manganese
0.27mg · 12% DV
Copper
0.09mg · 10% DV
Phosphorus
69mg · 10% DV
Sodium
68mg · 3% DV
Tomato Cauliflower Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Cauliflower Sauté
To burn the 96 calories in 1 cup (chopped) (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 Tomato Cauliflower Sauté?
Tomato Cauliflower Sauté brings cauliflower florets together with ripe tomato and a little cooking oil in a quick pan-cooked vegetable dish. It fits the kind of straightforward home cooking found across many cuisines, where seasonal vegetables are softened until tender and allowed to take on the flavours of the pan.
The tomato adds gentle acidity to cauliflower’s mild, slightly sweet taste. Serve it warm or at room temperature as a side, or make it part of a plant-based meal with grains, beans or crusty bread. It is a light, vegetable-forward choice that supplies fibre as well as vitamins C and K; a 100 g portion has 64 calories. Use just enough oil to coat the vegetables, or add beans to make the meal more filling.
How Nutritious Is Tomato Cauliflower Sauté?
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 Tomato Cauliflower Sauté 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 Tomato Cauliflower Sauté Contain Allergens?
No known major allergens
Which Diets Is Tomato Cauliflower Sauté Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tomato Cauliflower Sauté Fat Profile
SATURATED
0.75g
MONOUNSATURATED
3.35g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.