⏱ 30 min totalCreamy Cauliflower Mash with Spinach
Per 1 serving · 415 g · 8 ingredients
of a 2,000 cal day
- Protein8.9g17% of calories
- Carbs22g42% of calories
- Fat9.5g41% of calories
At a glance
One serving of Creamy Cauliflower Mash with Spinach (415 g) has 187 calories, with 8.9 g of protein, 22 g of carbohydrates and 9.5 g of fat. Most of its energy comes from carbs (42% of calories). It is high in dietary fiber (27% DV), Vitamin A (22% DV) and Vitamin C (184% DV). Keep an eye on saturated fat, which provides 29% of the daily value.
High in
20%+ of the daily value
- Dietary fiber27%
- Vitamin A22%
- Vitamin C184%
- Vitamin K159%
- Riboflavin (B2)26%
- Vitamin B654%
Good source of
10–19% of the daily value
- Thiamine14%
- Niacin12%
- Calcium17%
- Magnesium18%
- Zinc12%
- Copper18%
Watch
20%+ of the daily value
- Saturated fat29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 cup chopped, Cauliflower
2 tsp Butter
2 cloves, minced Garlic
1 medium Scallions
¾ cup Spinach- 🥄½ dash Salt
½ dash Black pepper- ³⁄₁₆ cup 2% milk
Directions
- 1
Put the cauliflower in a medium pot and cover with cold water by at least an inch. Salt well and bring to a boil. Cook, covered, until fork tender, 6 to 8 minutes. Drain in a colander (reserving some liquid if needed).
- 2
In the same pot, melt 1 teaspoon butter medium high heat and add the garlic and scallions, cook 30 seconds, add the kale, 1/4 tsp salt, cover and cook until wilted, 6 to 7 minutes.
- 3
In a blender, purée the cauliflower with milk, transfer to the pot with the greens and add 2 teaspoons butter, 1/4 teaspoon salt and pepper, keep warm. To serve, transfer to a bowl and top with remaining teaspoon butter.
- 4
Enjoy!
Vitamins & minerals
Amounts for 1 serving (415 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 200 μg | 22% |
| Vitamin C | 166 mg | 184% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 190 μg | 159% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 239 μg | 60% |
| Vitamin B12 | 0.2 μg | 9% |
| Pantothenic acid | 2 mg | 46% |
| Choline | 157 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 166 mg | 17% |
| Iron | 2 mg | 28% |
| Potassium | 1,211 mg | 26% |
| Magnesium | 75 mg | 18% |
| Phosphorus | 207 mg | 30% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 18% |
| Manganese | 1 mg | 36% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,373 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 2 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 0.4 g | — |
| Retinol | 86 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 187 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 22minCycling (moderate)
- 16minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Creamy Cauliflower Mash with Spinach?
One serving of Creamy Cauliflower Mash with Spinach (1 serving) has 187 calories, which works out to 45 calories per 100 g. That is about 9.4% of a 2,000-calorie day.
Is Creamy Cauliflower Mash with Spinach high in protein?
Not especially. It has 8.9 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Creamy Cauliflower Mash with Spinach keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Creamy Cauliflower Mash with Spinach?
215 mg per serving.
How much sugar is in Creamy Cauliflower Mash with Spinach?
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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