⏱ 25 min totalClassic Mashed Cauliflower
Per 1 serving · 169 g · 4 ingredients
of a 2,000 cal day
- Protein2.8g11% of calories
- Carbs7.3g28% of calories
- Fat7.2g62% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Classic Mashed Cauliflower (169 g) has 96 calories, with 2.8 g of protein, 7.3 g of carbohydrates and 7.2 g of fat. Most of its energy comes from fat (62% of calories). It is high in Vitamin C (79% DV), Vitamin K (22% DV) and Vitamin B6 (21% DV).
High in
20%+ of the daily value
- Vitamin C79%
- Vitamin K22%
- Vitamin B621%
- Folate (B9)21%
- Pantothenic acid20%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Choline12%
- Manganese10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄¼ dash Salt
¼ head medium Cauliflower
½ tbsp Olive oil- 🥄¹⁄₁₆ cup Water
Directions
- 1
Chop cauliflower into flourettes, boil until very tender (about 10 minutes).
- 2
Drain and place in a blender or food processor.
- 3
Add olive oil and water, one tablespoon at a time until a smooth consistency, similar to mashed potatoes, is reached.
- 4
Season with salt and pepper and/or chives to taste. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (169 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 71 mg | 79% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 27 μg | 22% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 84 μg | 21% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 65 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 32 mg | 3% |
| Iron | 1 mg | 8% |
| Potassium | 440 mg | 9% |
| Magnesium | 22 mg | 5% |
| Phosphorus | 65 mg | 9% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.1 mg | 6% |
| Manganese | 0.2 mg | 10% |
| Selenium | 1 μg | 2% |
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 | 0 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 | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 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 96 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 18minWalking (3.5 mph)
- 12minCycling (moderate)
- 8minRunning (6 mph)
- 14minSwimming laps
Common questions
How many calories are in Classic Mashed Cauliflower?
One serving of Classic Mashed Cauliflower (1 serving) has 96 calories, which works out to 57 calories per 100 g. That is about 4.8% of a 2,000-calorie day.
Is Classic Mashed Cauliflower high in protein?
Not especially. It has 2.8 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 Classic Mashed Cauliflower keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Classic Mashed Cauliflower?
83 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Classic Mashed Cauliflower?
2.8 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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