⏱ 40 min totalCauliflower Salad
Per 1 serving · 325 g · 8 ingredients
of a 2,000 cal day
- Protein6g14% of calories
- Carbs20g46% of calories
- Fat7.6g40% of calories
- ✓ Cholesterol free
At a glance
One serving of Cauliflower Salad (325 g) has 154 calories, with 6 g of protein, 20 g of carbohydrates and 7.6 g of fat. Most of its energy comes from carbs (46% of calories). It is high in dietary fiber (23% DV), Vitamin C (147% DV) and Vitamin K (240% DV).
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin C147%
- Vitamin K240%
- Vitamin B638%
- Folate (B9)39%
- Pantothenic acid32%
Good source of
10–19% of the daily value
- Vitamin A10%
- Vitamin E14%
- Thiamine11%
- Riboflavin (B2)13%
- Niacin13%
- Choline19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ head large Cauliflower
½ tbsp Olive oil
¼ cup, chopped Onion
¼ cup cherry tomatoes Cherry tomatoes
1 tbsp Tomato paste- 🥄½ dash Salt
½ dash Black pepper
¼ cup Parsley
Directions
- 1
Use a blender the pulse the cauliflower until it has reached a rice consistency.
- 2
Heat oil in a skillet over medium heat. Add the onion and sauté until translucent. Add the tomatoes and tomato paste. Mix well.
- 3
Add cauliflower rice and cook around 10 mins (the juices should evaporate)
- 4
When done and cooled off add parsley. Add pepper, salt, and any desired spices to your liking.
Vitamins & minerals
Amounts for 1 serving (325 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 91 μg | 10% |
| Vitamin C | 133 mg | 147% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 288 μg | 240% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 158 μg | 39% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 106 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 86 mg | 9% |
| Iron | 3 mg | 32% |
| Potassium | 1,021 mg | 22% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 135 mg | 19% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 25% |
| Manganese | 0.5 mg | 21% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 42 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,070 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 5,561 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 154 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 29minWalking (3.5 mph)
- 18minCycling (moderate)
- 13minRunning (6 mph)
- 22minSwimming laps
Common questions
How many calories are in Cauliflower Salad?
One serving of Cauliflower Salad (1 serving) has 154 calories, which works out to 47 calories per 100 g. That is about 7.7% of a 2,000-calorie day.
Is Cauliflower Salad high in protein?
Not especially. It has 6 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cauliflower Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 46% 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 Salad?
162 mg per serving.
How much sugar is in Cauliflower Salad?
8.7 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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