⏱ 25 min totalCauliflower Mash
Per 1 serving · 135 g · 6 ingredients
of a 2,000 cal day
- Protein3.4g11% of calories
- Carbs7.7g24% of calories
- Fat9.4g66% of calories
At a glance
One serving of Cauliflower Mash (135 g) has 122 calories, with 3.4 g of protein, 7.7 g of carbohydrates and 9.4 g of fat. Most of its energy comes from fat (66% of calories). It is high in Vitamin C (58% DV). Keep an eye on sodium, which provides 54% of the daily value.
High in
20%+ of the daily value
- Vitamin C58%
Good source of
10–19% of the daily value
- Vitamin K18%
- Vitamin B619%
- Folate (B9)16%
- Pantothenic acid17%
- Phosphorus11%
- Manganese11%
Watch
20%+ of the daily value
- Sodium54%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
1 clove Garlic
1 tbsp Cream cheese- 🥄½ tsp Salt
⅛ tsp Black pepper
1 cup chopped, Cauliflower
Directions
- 1
Bring a pot of water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.
- 2
Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.
- 3
Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, cream cheese, salt, and black pepper.
Vitamins & minerals
Amounts for 1 serving (135 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 24 μg | 3% |
| Vitamin C | 53 mg | 58% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 21 μg | 18% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 64 μg | 16% |
| Vitamin B12 | 0.1 μg | 6% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 53 mg | 5% |
| Iron | 1 mg | 8% |
| Potassium | 373 mg | 8% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 75 mg | 11% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.1 mg | 6% |
| Manganese | 0.2 mg | 11% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 1 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 24 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 122 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 23minWalking (3.5 mph)
- 15minCycling (moderate)
- 10minRunning (6 mph)
- 17minSwimming laps
Common questions
How many calories are in Cauliflower Mash?
One serving of Cauliflower Mash (1 serving) has 122 calories, which works out to 90 calories per 100 g. That is about 6.1% of a 2,000-calorie day.
Is Cauliflower Mash high in protein?
Not especially. It has 3.4 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cauliflower Mash keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cauliflower Mash?
1249 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cauliflower Mash?
2.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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