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Mashed Cheesy Cauliflower⏱ 25 min total
Recipes

Mashed Cheesy Cauliflower

Per 1 serving · 66 g · 6 ingredients

Calories
144
7%
of a 2,000 cal day
  • Protein
    4.3g
    12% of calories
  • Carbs
    2.2g
    6% of calories
  • Fat
    13g
    82% of calories
Portion
  • ✓ Keto-friendly

At a glance

One serving of Mashed Cheesy Cauliflower (66 g) has 144 calories, with 4.3 g of protein, 2.2 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (82% of calories). It is high in Vitamin C (20% DV). Keep an eye on saturated fat, which provides 41% of the daily value.

Per 100 g
219cal
medium energy density
Protein per 100 cal
3g
Net carbs
2g
carbs minus fiber
Fiber
0.7g
1 g sugar

High in

20%+ of the daily value

  • Vitamin C20%

Good source of

10–19% of the daily value

  • Vitamin A13%
  • Calcium11%
  • Phosphorus13%

Watch

20%+ of the daily value

  • Saturated fat41%

Ingredients

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

Directions

Prep 10 minCook 15 min
  1. 1

    Wash and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 tbsp of cream and 1 tbsp of butter. Microwave, uncovered, on high for six minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high.

  2. 2

    Remove from the microwave and put into a high speed blender or food processor along with the cheese. Purée until smooth.

  3. 3

    Season with salt and pepper to taste. Adjust the cream and butter to your preference.

Vitamins & minerals

Amounts for 1 serving (66 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A117 μg
13%
Vitamin C18 mg
20%
Vitamin D0.2 μg
2%
Vitamin E0.4 mg
3%
Vitamin K7 μg
6%
Thiamine0 mg
2%
Riboflavin (B2)0.1 mg
7%
Niacin0.2 mg
1%
Vitamin B60.1 mg
6%
Folate (B9)25 μg
6%
Vitamin B120.2 μg
6%
Pantothenic acid0.3 mg
7%
Choline21 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium110 mg
11%
Iron0.2 mg
2%
Potassium128 mg
3%
Magnesium10 mg
2%
Phosphorus90 mg
13%
Zinc1 mg
6%
Copper0 mg
2%
Manganese0.1 mg
3%
Selenium4 μg
8%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.1 g—
Aspartic acid0.3 g—
Beta carotene29 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride6 μg—
Fructose0.4 g—
Galactose0 g—
Glucose0.3 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats3 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.4 g—
Retinol114 μg—
Serine0.2 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60.3 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 144 calories

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

  • 27min
    Walking (3.5 mph)
  • 17min
    Cycling (moderate)
  • 12min
    Running (6 mph)
  • 20min
    Swimming laps

Common questions

How many calories are in Mashed Cheesy Cauliflower?

One serving of Mashed Cheesy Cauliflower (1 serving) has 144 calories, which works out to 219 calories per 100 g. That is about 7.2% of a 2,000-calorie day.

Is Mashed Cheesy Cauliflower high in protein?

Not especially. It has 4.3 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mashed Cheesy Cauliflower keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Mashed Cheesy Cauliflower?

145 mg per serving.

How much sugar is in Mashed Cheesy Cauliflower?

1 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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