⏱ 30 min totalCauliflower Puree
Per 1 serving · 442 g · 6 ingredients
of a 2,000 cal day
- Protein7.6g12% of calories
- Carbs18g29% of calories
- Fat16g58% of calories
At a glance
One serving of Cauliflower Puree (442 g) has 227 calories, with 7.6 g of protein, 18 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (58% of calories). It is high in dietary fiber (23% DV), Vitamin C (173% DV) and Vitamin K (43% DV). Keep an eye on sodium and saturated fat, which provide 68% and 49% of the daily value.
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin C173%
- Vitamin K43%
- Riboflavin (B2)20%
- Vitamin B648%
- Folate (B9)46%
Good source of
10–19% of the daily value
- Vitamin A17%
- Thiamine15%
- Niacin11%
- Calcium10%
- Iron18%
- Magnesium12%
Watch
20%+ of the daily value
- Sodium68%
- Saturated fat49%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Butter
2 tbsp Heavy whipping cream- 🥄½ tsp Salt
⅓ cup Chicken broth
3 cup chopped, Cauliflower
1 clove Garlic
Directions
- 1
PREPARATION: Chop cauliflower. Smash garlic.
- 2
Simmer cauliflower, garlic, broth, and salt in a small saucepan, covered, until cauliflower is very tender, about 10 minutes. Pure mixture with cream and butter in a food processor until smooth (use caution when blending hot liquids), or mash with a potato masher or a fork.
Vitamins & minerals
Amounts for 1 serving (442 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 156 μg | 17% |
| Vitamin C | 156 mg | 173% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 51 μg | 43% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 184 μg | 46% |
| Vitamin B12 | 0 μg | 2% |
| Pantothenic acid | 2 mg | 44% |
| Choline | 150 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 101 mg | 10% |
| Iron | 1 mg | 18% |
| Potassium | 1,010 mg | 21% |
| Magnesium | 52 mg | 12% |
| Phosphorus | 169 mg | 24% |
| Zinc | 1 mg | 10% |
| Copper | 0.1 mg | 15% |
| Manganese | 1 mg | 23% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 30 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 153 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 227 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 43minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Cauliflower Puree?
One serving of Cauliflower Puree (1 serving) has 227 calories, which works out to 51 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Cauliflower Puree high in protein?
Not especially. It has 7.6 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cauliflower Puree keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 29% 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 Puree?
1568 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cauliflower Puree?
7.4 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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