17 Fit Food calories Vegetables and mushrooms
Cauliflower calories and nutrition facts
Per 100 g: 25 kcal — 1.9 g protein, 0.28 g fat and 3 g carbs.
Cauliflower is rich in vitamin C, and at around 25 kcal per 100 g it has become a stand-in for rice, mash and even pizza bases. The cauliflower rice here is fried in a little oil, which takes it to about 68 kcal – still light next to real rice. Cauliflower cheese, the Sunday roast favourite, is a different dish altogether because of its sauce.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Protein 31%
- Fat 10%
- Carbs 48%
- Other 12%
In everyday portions
- Typical serving · 150 g 38 kcal
- 100 kcal is 400 g this much of it gives 100 kcal
- Energy density Very low 0.25 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 25 | 1.9 | 0.28 | 3 |
| Boiled | 23 | 1.8 | 0.45 | 1.8 |
| Cauliflower rice | 68 | 1.8 | 5.3 | 2.8 |
| Steamed | 30 | 2.6 | 0.3 | 3.4 |
| Sautéed in oil | 49 | 1.9 | 2.9 | 3 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 25 kcal 1%
- Protein 1.9 g 4%
- Fat 0.28 g <1%
- Carbs available, without fibre 3 g 1%
- Fibre 2 g
- Salt 0.07 g 1%
Where the calories come from
- Protein 31%
- Fat 10%
- Carbs 48%
- Other 12%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.08 mg <1%
- Vitamin K 15.5 µg 21%
- Vitamin C 48.2 mg 60%
- Vitamin B1 (thiamin) 0.05 mg 5%
- Vitamin B2 (riboflavin) 0.06 mg 4%
- Vitamin B3 (niacin) 0.507 mg 3%
- Vitamin B5 (pantothenic acid) 0.667 mg 11%
- Vitamin B6 0.184 mg 13%
- Folate (B9) 57 µg 28%
- Vitamin B12 0 µg 0%
- Choline 44.3 mg
Minerals
- Potassium 299 mg 15%
- Calcium 22 mg 3%
- Phosphorus 44 mg 6%
- Magnesium 15 mg 4%
- Iron 0.42 mg 3%
- Zinc 0.27 mg 3%
- Copper 0.039 mg 4%
- Manganese 0.155 mg 8%
- Selenium 0.6 µg 1%
- Iodine 0.7 µg <1%
- Sodium 30 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Very low salt
- High in vitamin C
- Source of folate
- Source of vitamin K
Boiled
Energy and macros
- Energy 23 kcal 1%
- Protein 1.8 g 4%
- Fat 0.45 g <1%
- Carbs available, without fibre 1.8 g <1%
- Fibre 2.3 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 32%
- Fat 18%
- Carbs 31%
- Other 19%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.07 mg <1%
- Vitamin K 13.8 µg 18%
- Vitamin C 44.3 mg 55%
- Vitamin B1 (thiamin) 0.042 mg 4%
- Vitamin B2 (riboflavin) 0.052 mg 4%
- Vitamin B3 (niacin) 0.41 mg 3%
- Vitamin B5 (pantothenic acid) 0.508 mg 8%
- Vitamin B6 0.173 mg 12%
- Folate (B9) 44 µg 22%
- Vitamin B12 0 µg 0%
- Choline 39.1 mg
Minerals
- Potassium 142 mg 7%
- Calcium 16 mg 2%
- Phosphorus 32 mg 5%
- Magnesium 9 mg 2%
- Iron 0.32 mg 2%
- Zinc 0.17 mg 2%
- Copper 0.018 mg 2%
- Manganese 0.132 mg 7%
- Selenium 0.6 µg 1%
- Iodine 0.7 µg <1%
- Sodium 15 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Very low salt
- High in vitamin C
- Source of folate
- Source of vitamin K
Cauliflower rice
Energy and macros
- Energy 68 kcal 3%
- Protein 1.8 g 4%
- Fat 5.3 g 8%
- Carbs available, without fibre 2.8 g 1%
- Fibre 1.9 g
- Salt 0.07 g 1%
Where the calories come from
- Protein 11%
- Fat 72%
- Carbs 17%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.793 mg 7%
- Vitamin K 17.7 µg 24%
- Vitamin C 45.8 mg 57%
- Vitamin B1 (thiamin) 0.048 mg 4%
- Vitamin B2 (riboflavin) 0.057 mg 4%
- Vitamin B3 (niacin) 0.482 mg 3%
- Vitamin B5 (pantothenic acid) 0.634 mg 11%
- Vitamin B6 0.175 mg 12%
- Folate (B9) 54.1 µg 27%
- Vitamin B12 0 µg 0%
- Choline 42.1 mg
Minerals
- Potassium 284 mg 14%
- Calcium 20.9 mg 3%
- Phosphorus 41.8 mg 6%
- Magnesium 14.2 mg 4%
- Iron 0.427 mg 3%
- Zinc 0.257 mg 3%
- Copper 0.037 mg 4%
- Manganese 0.147 mg 7%
- Selenium 0.57 µg 1%
- Iodine no data
- Sodium 28.6 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Very low salt
- High in vitamin C
- Source of folate
- Source of vitamin K
Steamed
Energy and macros
- Energy 30 kcal 2%
- Protein 2.6 g 5%
- Fat 0.3 g <1%
- Carbs available, without fibre 3.4 g 1%
- Fibre 1.8 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 34%
- Fat 9%
- Carbs 45%
- Other 12%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E 0.04 mg <1%
- Vitamin K 8.1 µg 11%
- Vitamin C 21.4 mg 27%
- Vitamin B1 (thiamin) 0.034 mg 3%
- Vitamin B2 (riboflavin) 0.056 mg 4%
- Vitamin B3 (niacin) 0.44 mg 3%
- Vitamin B5 (pantothenic acid) 0.94 mg 16%
- Vitamin B6 0.13 mg 9%
- Folate (B9) 54.3 µg 27%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 300 mg 15%
- Calcium 26 mg 3%
- Phosphorus 46 mg 7%
- Magnesium 12 mg 3%
- Iron 0.38 mg 3%
- Zinc 0.28 mg 3%
- Copper 0.03 mg 3%
- Manganese 0.16 mg 8%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Salt-free
- Source of folate
- Source of vitamin C
- Source of selenium
- Source of vitamin B5
- Source of potassium
Sautéed in oil
Energy and macros
- Energy 49 kcal 2%
- Protein 1.9 g 4%
- Fat 2.9 g 4%
- Carbs available, without fibre 3 g 1%
- Fibre 2 g
- Salt 0.39 g 6%
Where the calories come from
- Protein 16%
- Fat 54%
- Carbs 25%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 12 µg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.48 mg 4%
- Vitamin K 17.8 µg 24%
- Vitamin C 41.3 mg 52%
- Vitamin B1 (thiamin) 0.045 mg 4%
- Vitamin B2 (riboflavin) 0.058 mg 4%
- Vitamin B3 (niacin) 0.486 mg 3%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.184 mg 13%
- Folate (B9) 49 µg 24%
- Vitamin B12 0 µg 0%
- Choline 44.9 mg
Minerals
- Potassium 302 mg 15%
- Calcium 23 mg 3%
- Phosphorus 45 mg 6%
- Magnesium 15 mg 4%
- Iron 0.43 mg 3%
- Zinc 0.27 mg 3%
- Copper 0.039 mg 4%
- Manganese no data
- Selenium 0.6 µg 1%
- Iodine no data
- Sodium 156 mg 6%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Low fat
- High in vitamin C
- Source of folate
- Source of vitamin K
- Source of potassium
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 71% Fewer calories than 71% of vegetables and mushrooms.
- 86% More vitamin C than 86% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Aubergine 25 kcal
- Wild mushrooms 22 kcal
- Green beans 31 kcal
- Chanterelles 32 kcal
- Asparagus 20 kcal
- Courgette 17 kcal
17 Fit
Count calories without scales or tables
Snap your plate or just say what you ate — 17 Fit recognises the dishes, estimates the grams and counts the calories, macros, vitamins and minerals.
- Photo, voice or a search among 2,557 foods and dishes
- A plan that adjusts to your weight every week
- Free food diary, no sign-up and no ads
Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169986.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.