⏱ 30 min total

Garlic Cauliflower and Parsnip Mash

Name: Garlic Cauliflower and Parsnip Mash
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 parsnip Parsnips; ¼ head large Cauliflower; ½ tbsp Butter; ⅛ tsp Garlic powder; ⅛ tsp Salt

Per 1 serving · 318 g · 5 ingredients

Calories

180

9%
of a 2,000 cal day

Protein
5.4g
11% of calories
Carbs
29g
59% of calories
Fat
6.6g
30% of calories

Portion

At a glance

One serving of Garlic Cauliflower and Parsnip Mash (318 g) has 180 calories, with 5.4 g of protein, 29 g of carbohydrates and 6.6 g of fat. Most of its energy comes from carbs (59% of calories). It is high in dietary fiber (33% DV), Vitamin C (131% DV) and Vitamin K (46% DV). Keep an eye on saturated fat, which provides 20% of the daily value.

Per 100 g

56cal

very low energy density

Protein per 100 cal

Net carbs

20g

carbs minus fiber

Fiber

9.1g

8.8 g sugar

High in

20%+ of the daily value

Dietary fiber33%
Vitamin C131%
Vitamin K46%
Vitamin B637%
Folate (B9)47%
Pantothenic acid40%

Good source of

10–19% of the daily value

Vitamin E12%
Thiamine16%
Riboflavin (B2)15%
Niacin11%
Choline17%
Iron19%

Watch

20%+ of the daily value

Saturated fat20%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Preheat the oven to 400°F and line a baking sheet.
2
Spread the chopped cauliflower and parsnips on the sheet. Drizzle with half of the melted butter, then season evenly with the garlic powder and salt.
3
Roast until tender and lightly golden, about 20 minutes.
4
Transfer the hot vegetables to a pot or large bowl and add the remaining butter.
5
Mash with a potato masher or blend until smooth and creamy.
6
Taste and adjust seasoning to preference, then serve warm.

Vitamins & minerals

Amounts for 1 serving (318 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	49 μg	5%
Vitamin C	118 mg	131%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	12%
Vitamin K	56 μg	46%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.2 mg	15%
Niacin	2 mg	11%
Vitamin B6	0.5 mg	37%
Folate (B9)	187 μg	47%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	40%
Choline	95 mg	17%

Minerals

Nutrient	Amount	% Daily Value
Calcium	84 mg	8%
Iron	2 mg	19%
Potassium	1,009 mg	21%
Magnesium	61 mg	15%
Phosphorus	167 mg	24%
Zinc	1 mg	11%
Copper	0.2 mg	25%
Manganese	1 mg	39%
Selenium	3 μg	6%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 g	—
Beta carotene	11 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.3 g	—
Proline	0.2 g	—
Retinol	48 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0.1 g	—
Total omega 6	0.2 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 180 calories

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

34min
Walking (3.5 mph)
22min
Cycling (moderate)
15min
Running (6 mph)
25min
Swimming laps

Common questions

How many calories are in Garlic Cauliflower and Parsnip Mash?

One serving of Garlic Cauliflower and Parsnip Mash (1 serving) has 180 calories, which works out to 56 calories per 100 g. That is about 9% of a 2,000-calorie day.

Is Garlic Cauliflower and Parsnip Mash high in protein?

Not especially. It has 5.4 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 Garlic Cauliflower and Parsnip Mash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Garlic Cauliflower and Parsnip Mash?

365 mg per serving.

How much sugar is in Garlic Cauliflower and Parsnip Mash?

8.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (318 g)

Calories180

% Daily Value*

Total fat 6.6g	8%
Saturated fat 4g	20%
Trans fat 0.2g
Cholesterol 15mg	5%
Sodium 365mg	16%
Total carbohydrate 29g	10%
Dietary fiber 9.1g	33%
Total sugars 8.8g
Protein 5.4g

* 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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