⏱ 17 min totalCheesy Cauliflower Puree
Per 1 serving · 345 g · 6 ingredients
of a 2,000 cal day
- Protein13g17% of calories
- Carbs15g20% of calories
- Fat22g63% of calories
At a glance
One serving of Cheesy Cauliflower Puree (345 g) has 291 calories, with 13 g of protein, 15 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (26% DV), dietary fiber (21% DV) and Vitamin A (21% DV). Keep an eye on saturated fat and cholesterol, which provide 65% and 22% of the daily value.
High in
20%+ of the daily value
- Protein26%
- Dietary fiber21%
- Vitamin A21%
- Vitamin C158%
- Vitamin K40%
- Riboflavin (B2)24%
Good source of
10–19% of the daily value
- Thiamine11%
- Vitamin B1211%
- Iron16%
- Potassium19%
- Magnesium13%
- Zinc16%
Watch
20%+ of the daily value
- Saturated fat65%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ head medium Cauliflower
1 tbsp Heavy whipping cream
½ tbsp Butter
1 oz Cheddar cheese- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Clean and trim the cauliflower, breaking it into medium-sized pieces.
- 2
Place cauliflower in a microwave-safe bowl with heavy whipping cream and butter. Microwave, uncovered, on high for 6 minutes.
- 3
Stir to coat cauliflower with the cream/butter mixture. Microwave for another 6 minutes on high.
- 4
Remove from the microwave and put into a high-speed blender or food processor along with the cheese. Puree until smooth.
- 5
Season with salt and pepper to taste. Enjoy!
Vitamins & minerals
Amounts for 1 serving (345 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 185 μg | 21% |
| Vitamin C | 142 mg | 158% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 47 μg | 40% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 176 μg | 44% |
| Vitamin B12 | 0.3 μg | 11% |
| Pantothenic acid | 2 mg | 43% |
| Choline | 139 mg | 25% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 268 mg | 27% |
| Iron | 1 mg | 16% |
| Potassium | 914 mg | 19% |
| Magnesium | 53 mg | 13% |
| Phosphorus | 275 mg | 39% |
| Zinc | 2 mg | 16% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.4 mg | 19% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 46 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 13 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 181 μg | — |
| Serine | 0.5 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 291 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Cheesy Cauliflower Puree?
One serving of Cheesy Cauliflower Puree (1 serving) has 291 calories, which works out to 85 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Cheesy Cauliflower Puree high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cheesy Cauliflower Puree keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cheesy Cauliflower Puree?
355 mg per serving.
How much sugar is in Cheesy Cauliflower Puree?
6.1 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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