⏱ 20 min totalFully-Loaded Cauliflower Mash
Per 1 serving · 229 g · 10 ingredients
of a 2,000 cal day
- Protein12g21% of calories
- Carbs9.2g16% of calories
- Fat16g63% of calories
At a glance
One serving of Fully-Loaded Cauliflower Mash (229 g) has 220 calories, with 12 g of protein, 9.2 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (23% DV), Vitamin C (80% DV) and Vitamin K (22% DV). Keep an eye on saturated fat, which provides 36% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Vitamin C80%
- Vitamin K22%
- Vitamin B630%
- Folate (B9)23%
- Pantothenic acid25%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Thiamine11%
- Riboflavin (B2)18%
- Niacin12%
- Vitamin B1217%
- Choline15%
Watch
20%+ of the daily value
- Saturated fat36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ head medium Cauliflower
¹⁄₁₆ cup Greek yogurt
¹⁄₁₆ cup Chicken broth
2 strip Bacon
½ clove Garlic
⅛ cup, shredded Cheddar cheese
¼ tbsp chopped Chives
¼ tsp Coconut oil
¹⁄₁₆ tsp, leaves Oregano
¹⁄₁₆ tsp, leaves Basil
Directions
- 1
Remove the stem and leaves from the cauliflower and chop the florets. Boil the florets in water until soft.
- 2
In a skillet over medium heat, cook the bacon with coconut oil until crispy. Drain on a paper towel and chop into pieces.
- 3
In a blender, combine the cooked cauliflower, Greek yogurt, chicken broth, garlic, oregano, and basil. Blend until smooth.
- 4
Season the mash with salt and pepper. Top with cheddar cheese and chopped chives before serving.
Vitamins & minerals
Amounts for 1 serving (229 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 42 μg | 5% |
| Vitamin C | 72 mg | 80% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 26 μg | 22% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 91 μg | 23% |
| Vitamin B12 | 0.4 μg | 17% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 83 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 158 mg | 16% |
| Iron | 1 mg | 11% |
| Potassium | 553 mg | 12% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 200 mg | 29% |
| Zinc | 1 mg | 12% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.3 mg | 12% |
| Selenium | 12 μg | 22% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 32 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 39 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 220 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Fully-Loaded Cauliflower Mash?
One serving of Fully-Loaded Cauliflower Mash (1 serving) has 220 calories, which works out to 96 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Fully-Loaded Cauliflower Mash high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 21% 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 Fully-Loaded Cauliflower Mash keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fully-Loaded Cauliflower Mash?
348 mg per serving.
How much sugar is in Fully-Loaded Cauliflower Mash?
3.8 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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