⏱ 30 min total

Low Carb Mashed Cauliflower with Spinach

Name: Low Carb Mashed Cauliflower with Spinach
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ⅛ package (10 oz) Spinach; ⅛ cup chopped, Cauliflower; 1 tbsp Butter; ⅛ cup Sour cream; ⅛ tsp Onion; ⅛ tsp Salt; ¹⁄₁₆ tsp Dill weed; ⅛ cup, shredded Cheddar cheese

Per 1 serving · 108 g · 8 ingredients

Calories

214

11%
of a 2,000 cal day

Protein
6g
11% of calories
Carbs
3.8g
7% of calories
Fat
20g
82% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Low Carb Mashed Cauliflower with Spinach (108 g) has 214 calories, with 6 g of protein, 3.8 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (82% of calories). It is high in Vitamin A (41% DV) and Vitamin K (113% DV). Keep an eye on saturated fat, which provides 62% of the daily value.

Per 100 g

198cal

medium energy density

Protein per 100 cal

2.8g

Net carbs

carbs minus fiber

Fiber

1.3g

0.6 g sugar

High in

20%+ of the daily value

Vitamin A41%
Vitamin K113%

Good source of

10–19% of the daily value

Vitamin C10%
Vitamin E10%
Riboflavin (B2)15%
Folate (B9)17%
Calcium18%
Iron10%

Watch

20%+ of the daily value

Saturated fat62%

Ingredients

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

Directions

Prep 5 minCook 25 min

1
Cook the cauliflower in boiling water for 5 minutes, then drain. Place the cooked cauliflower and butter into a food processor.
2
Pulse until the cauliflower is well blended with the butter. Add the spinach, sour cream, dried onion, salt, and dill.
3
Pulse in the food processor until well combined. Transfer to a casserole dish and top with the shredded cheddar cheese. Bake at 350°F for 20 minutes until the cheese is slightly browned.

Vitamins & minerals

Amounts for 1 serving (108 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	373 μg	41%
Vitamin C	9 mg	10%
Vitamin D	0.4 μg	2%
Vitamin E	2 mg	10%
Vitamin K	136 μg	113%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.2 mg	15%
Niacin	0.3 mg	2%
Vitamin B6	0.1 mg	8%
Folate (B9)	67 μg	17%
Vitamin B12	0.2 μg	9%
Pantothenic acid	0.3 mg	6%
Choline	25 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	180 mg	18%
Iron	1 mg	10%
Potassium	219 mg	5%
Magnesium	36 mg	9%
Phosphorus	123 mg	18%
Zinc	1 mg	8%
Copper	0.1 mg	7%
Manganese	0.3 mg	12%
Selenium	7 μg	13%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	0.5 g	—
Beta carotene	2,539 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	0.2 g	—
Galactose	0 g	—
Glucose	0.2 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.5 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	162 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0.1 g	—
Total omega 6	0.4 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.4 μg	—

Burning 214 calories

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

41min
Walking (3.5 mph)
26min
Cycling (moderate)
18min
Running (6 mph)
30min
Swimming laps

Common questions

How many calories are in Low Carb Mashed Cauliflower with Spinach?

One serving of Low Carb Mashed Cauliflower with Spinach (1 serving) has 214 calories, which works out to 198 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Low Carb Mashed Cauliflower with Spinach high in protein?

Not especially. It has 6 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 Low Carb Mashed Cauliflower with Spinach keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 7% of calories.

How much sodium is in Low Carb Mashed Cauliflower with Spinach?

441 mg per serving.

How much sugar is in Low Carb Mashed Cauliflower with Spinach?

0.6 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 (108 g)

Calories214

% Daily Value*

Total fat 20g	26%
Saturated fat 12g	62%
Trans fat 0.6g
Cholesterol 57mg	19%
Sodium 441mg	19%
Total carbohydrate 3.8g	1%
Dietary fiber 1.3g	5%
Total sugars 0.6g
Protein 6g

* 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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