Classic Mashed Cauliflower Recipe With Nutrition Data and Calorie Count

Classic Mashed Cauliflower

A great substitute for mashed potatoes.

Yields:

4 servings

Prep Time:

10 mins

Cook Time:

15 mins

Meal Type:

Side Dish

Rating:

Ingredients

  • 1 head medium cauliflower
  • 2 tbsp extra virgin olive oil
  • 2 fl oz water
  • 1 dash sea salt

Directions

  • Chop cauliflower into flourettes, boil until very tender (about 10 minutes).
  • Drain and place in a blender or food processor.
  • Add olive oil and water, one tablespoon at a time until a smooth consistency, similar to mashed potatoes, is reached.
  • Season with salt and pepper and/or chives to taste. Serve immediately.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 96
% Daily Value*
  • Total Fat
    Amount Per Serving 7.14g
    % Daily Value 9%
    • Saturated Fat
      Amount Per Serving 1.046g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.892g
    • Monounsaturated Fat
      Amount Per Serving 5.02g
  • Cholesterol
    Amount Per Serving 0mg
    % Daily Value 0%
  • Sodium
    Amount Per Serving 82mg
    % Daily Value 4%
  • Total Carbohydrate
    Amount Per Serving 7.62g
    % Daily Value 3%
    • Dietary Fiber
      Amount Per Serving 3.6g
      % Daily Value 13%
    • Total Sugars
      Amount Per Serving 3.45g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 2.84g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 0mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 74mg
    % Daily Value 82%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 2mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 4mg
    % Daily Value 22%
  • Potassium
    Amount Per Serving 436mg
    % Daily Value 9%

Nutrition summary:

  • Calories 96 KCal
  • Fat 7.14 g
  • Carbs 7.62 g
  • Protein 2.84 g

There are 96 calories in 1 serving of Classic Mashed Cauliflower.

How long would it take to burn off 96 KCal?

Basketball

10 minutes

Cycling (10 MPH)

13 minutes

Jogging

8 minutes

Running

6 minutes

Swimming (crawl, moderate pace)

9 minutes

Walking

11 minutes

Weight Training

11 minutes

Values estimated based on person weighing 160 lbs.

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