⏱ 15 min totalMashed Cauliflower
Per 1 serving · 149 g · 7 ingredients
of a 2,000 cal day
- Protein2.9g9% of calories
- Carbs6.4g19% of calories
- Fat11g73% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Mashed Cauliflower (149 g) has 123 calories, with 2.9 g of protein, 6.4 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (73% of calories). It is high in Vitamin C (63% DV), folate (b9) (20% DV) and iron (20% DV). Keep an eye on saturated fat, which provides 46% of the daily value.
High in
20%+ of the daily value
- Vitamin C63%
- Folate (B9)20%
- Iron20%
- Manganese20%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin K17%
- Vitamin B613%
- Phosphorus10%
- Copper10%
Watch
20%+ of the daily value
- Saturated fat46%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ package (10 oz) Cauliflower
¼ clove Garlic
1 tsp Coconut oil
⅛ cup Coconut milk
½ tbsp chopped Chives- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Cook the cauliflower according to the package directions until very soft, but not waterlogged. Drain and place the florets in a food processor.
- 2
In a microwave-safe bowl or small saucepan, heat the garlic, coconut oil, coconut milk, salt, and pepper for about 1 minute.
- 3
Puree the cauliflower in the food processor, scraping down the sides. Add the coconut milk mixture and half of the chives. Process for about 10 seconds.
- 4
Adjust seasonings to taste, sprinkle with the remaining chives, and serve.
Vitamins & minerals
Amounts for 1 serving (149 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 1% |
| Vitamin C | 57 mg | 63% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 78 μg | 20% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 33 mg | 3% |
| Iron | 2 mg | 20% |
| Potassium | 289 mg | 6% |
| Magnesium | 27 mg | 7% |
| Phosphorus | 69 mg | 10% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.5 mg | 20% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 47 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 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 | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 123 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 23minWalking (3.5 mph)
- 15minCycling (moderate)
- 10minRunning (6 mph)
- 17minSwimming laps
Common questions
How many calories are in Mashed Cauliflower?
One serving of Mashed Cauliflower (1 serving) has 123 calories, which works out to 83 calories per 100 g. That is about 6.2% of a 2,000-calorie day.
Is Mashed Cauliflower high in protein?
Not especially. It has 2.9 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Mashed Cauliflower keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mashed Cauliflower?
70 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Mashed Cauliflower?
2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
328 calTilapia, Pepper, Asparagus, and Egg Stir-Fry1 serving
275 calHot ‘N’ Sour Mushroom & Noodle Soup1 serving
44 calSpicy Summer Mushrooms1 serving
401 calSesame and Peanut Noodles1 serving
279 calEasy Tuna Casserole1 serving
91 calBanana Chocolate Chip Muffins1 serving
273 calQuick White Bean Salad1 serving
400 calTilapia Piccata with Snow Peas1 serving