⏱ 30 min total

Curried Cauliflower with Yogurt Sauce

Name: Curried Cauliflower with Yogurt Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 cup chopped, Cauliflower; ¼ tbsp Olive oil; ¼ tbsp Curry powder; ¼ tsp, whole Cumin seed; ¼ cup Greek yogurt; ¼ tbsp Cilantro; ¼ dash Salt

Per 1 serving · 173 g · 7 ingredients

Calories

5%
of a 2,000 cal day

Protein
8.5g
32% of calories
Carbs
8.6g
32% of calories
Fat
4.3g
36% of calories

Portion

✓ Low saturated fat
✓ Low sodium

At a glance

One serving of Curried Cauliflower with Yogurt Sauce (173 g) has 99 calories, with 8.5 g of protein, 8.6 g of carbohydrates and 4.3 g of fat. Most of its energy comes from fat (36% of calories). It is high in Vitamin C (57% DV) and phosphorus (20% DV).

Per 100 g

57cal

very low energy density

Protein per 100 cal

8.6g

Net carbs

carbs minus fiber

Fiber

4 g sugar

High in

20%+ of the daily value

Vitamin C57%
Phosphorus20%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin K18%
Riboflavin (B2)19%
Vitamin B617%
Folate (B9)17%
Vitamin B1219%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Preheat the oven to 400°F.
2
In a large bowl, toss the cauliflower florets with the olive oil, curry powder, and cumin until evenly coated.
3
Spread the cauliflower in a single layer on a rimmed baking sheet.
4
Roast until tender and lightly browned, about 20 minutes.
5
Meanwhile, stir together the Greek yogurt, half of the chopped cilantro, and a pinch of salt.
6
Let the roasted cauliflower cool slightly on the pan.
7
Serve the cauliflower with a dollop of yogurt sauce and garnish with the remaining cilantro.

Vitamins & minerals

Amounts for 1 serving (173 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	2 μg	0%
Vitamin C	52 mg	57%
Vitamin D	0 μg	0%
Vitamin E	1 mg	7%
Vitamin K	21 μg	18%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0.2 mg	19%
Niacin	1 mg	5%
Vitamin B6	0.2 mg	17%
Folate (B9)	66 μg	17%
Vitamin B12	0.4 μg	19%
Pantothenic acid	1 mg	18%
Choline	58 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	103 mg	10%
Iron	1 mg	14%
Potassium	434 mg	9%
Magnesium	29 mg	7%
Phosphorus	137 mg	20%
Zinc	1 mg	6%
Copper	0.1 mg	8%
Manganese	0.3 mg	14%
Selenium	7 μg	13%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	0.1 g	—
Aspartic acid	0.2 g	—
Beta carotene	14 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	0.4 g	—
Glucose	1 g	—
Glutamic acid	0.3 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	2 g	—
Leucine	0.1 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.5 g	—
Proline	0.1 g	—
Retinol	1 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 99 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

19min
Walking (3.5 mph)
12min
Cycling (moderate)
8min
Running (6 mph)
14min
Swimming laps

Common questions

How many calories are in Curried Cauliflower with Yogurt Sauce?

One serving of Curried Cauliflower with Yogurt Sauce (1 serving) has 99 calories, which works out to 57 calories per 100 g. That is about 5% of a 2,000-calorie day.

Is Curried Cauliflower with Yogurt Sauce high in protein?

Not especially. It has 8.5 g of protein per serving, and protein supplies 32% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Curried Cauliflower with Yogurt Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Curried Cauliflower with Yogurt Sauce?

94 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Curried Cauliflower with Yogurt Sauce?

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.

Nutrition Facts

Serving size1 serving (173 g)

Calories99

% Daily Value*

Total fat 4.3g	5%
Saturated fat 0.7g	4%
Trans fat 0g
Cholesterol 3mg	1%
Sodium 94mg	4%
Total carbohydrate 8.6g	3%
Dietary fiber 3g	11%
Total sugars 4g
Protein 8.5g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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