⏱ 50 min total

Spicy Potatoes and Cauliflower

Name: Spicy Potatoes and Cauliflower
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: ½ cup, diced Potato; 1 tbsp Sesame oil; ¼ tsp, ground Cumin seed; ¼ tsp Coriander seed; ¼ tsp Turmeric; ¼ tsp Cayenne pepper; ¼ pepper Green chili pepper; ¼ head medium Cauliflower; 1 tbsp Water; ¼ dash Salt; ¼ tsp, whole Cumin seed; ½ cloves, minced Garlic; ¼ tbsp Cilantro

Per 1 serving · 266 g · 13 ingredients

Calories

231

12%
of a 2,000 cal day

Protein
5.1g
8% of calories
Carbs
23g
38% of calories
Fat
15g
54% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Spicy Potatoes and Cauliflower (266 g) has 231 calories, with 5.1 g of protein, 23 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (54% of calories). It is high in Vitamin C (127% DV), Vitamin K (24% DV) and Vitamin B6 (41% DV).

Per 100 g

87cal

low energy density

Protein per 100 cal

2.2g

Net carbs

18g

carbs minus fiber

Fiber

5.4g

4.1 g sugar

High in

20%+ of the daily value

Vitamin C127%
Vitamin K24%
Vitamin B641%
Folate (B9)25%
Pantothenic acid24%
Iron33%

Good source of

10–19% of the daily value

Dietary fiber19%
Thiamine11%
Niacin11%
Choline14%
Potassium18%
Magnesium12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 minCook 35 min

1
Bring a large pot of well-salted water to a boil. Cut the potatoes into 1-inch cubes and boil until just tender, 8-10 minutes. Drain well and set aside.
2
Heat about three-fourths of the sesame oil in a large skillet or wok over medium heat. Add the ground cumin, ground coriander, turmeric, cayenne, and chopped chili, and stir until fragrant, 20-30 seconds.
3
Add the cauliflower and the water. Cook, stirring frequently, until the cauliflower is crisp-tender, 6-8 minutes.
4
Add the cooked potatoes and stir-fry until heated through and well coated with the spices, 2-3 minutes. Season to taste with salt and remove from the heat.
5
In a small pan, warm the remaining sesame oil over medium heat. Add the cumin seeds and garlic, and cook, stirring, until lightly browned and aromatic, 1–2 minutes.
6
Pour this over the vegetables and toss gently. Finish with chopped cilantro and serve immediately.

Vitamins & minerals

Amounts for 1 serving (266 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	18 μg	2%
Vitamin C	114 mg	127%
Vitamin D	0 μg	0%
Vitamin E	1 mg	4%
Vitamin K	29 μg	24%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.1 mg	8%
Niacin	2 mg	11%
Vitamin B6	1 mg	41%
Folate (B9)	99 μg	25%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	24%
Choline	77 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	63 mg	6%
Iron	3 mg	33%
Potassium	850 mg	18%
Magnesium	51 mg	12%
Phosphorus	126 mg	18%
Zinc	1 mg	7%
Copper	0.2 mg	18%
Manganese	1 mg	24%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	3 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	194 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 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	0.1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	6 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	12 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 231 calories

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

44min
Walking (3.5 mph)
28min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Spicy Potatoes and Cauliflower?

One serving of Spicy Potatoes and Cauliflower (1 serving) has 231 calories, which works out to 87 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Spicy Potatoes and Cauliflower high in protein?

Not especially. It has 5.1 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spicy Potatoes and Cauliflower keto-friendly?

It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spicy Potatoes and Cauliflower?

91 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Spicy Potatoes and Cauliflower?

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

Nutrition Facts

Serving size1 serving (266 g)

Calories231

% Daily Value*

Total fat 15g	19%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 91mg	4%
Total carbohydrate 23g	9%
Dietary fiber 5.4g	19%
Total sugars 4.1g
Protein 5.1g

* 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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