Cauliflower, fresh, cooked with butter or margarine: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Fresh cauliflower florets, cooked to tender perfection and coated in rich butter or creamy margarine for a comforting side. --- RECIPE --- Servings: 4 Prep Time: 15 minutes Ingredients: - 1 medium head fresh cauliflower - 2 tablespoons butter or margarine - Salt to taste - Black pepper to taste Instructions: 1. Wash cauliflower and cut into bite-sized florets. 2. Steam or boil florets until tender-crisp (about 5-8 minutes). Drain well. 3. Melt butter or margarine in a large skillet over medium heat. 4. Add the cooked cauliflower florets and toss to coat. Cook for 2-3 minutes, stirring gently. 5. Season with salt and pepper to taste before serving.
Per 100g reference serving, Cauliflower, fresh, cooked with butter or margarine provides 46 kcal of energy, 1.95g protein (15% of calories), 5.02g total carbohydrates (39% of calories, including 2g dietary fiber and 1.94g sugars), and 2.56g total fat (46% of calories).
Vitamins Profile in Cauliflower, fresh, cooked with butter or margarine (Per 100g)
Track how Cauliflower, fresh, cooked with butter or margarine contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 41.3 mg | 45.9% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin A (RAE) | 24 µg | 2.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.3 mg | 2% DV |
| Vitamin K (Phylloquinone) | 17 µg | 14.2% DV |
| Vitamin B1 (Thiamin) | 0.046 mg | 3.8% DV |
| Vitamin B2 (Riboflavin) | 0.058 mg | 4.5% DV |
| Vitamin B3 (Niacin) | 0.486 mg | 3% DV |
| Vitamin B6 (Pyridoxine) | 0.201 mg | 11.8% DV |
| Total Folate (Vitamin B9) | 49 µg | 12.2% DV |
| Folate (Dietary Folate Equivalents) | 49 µg | 12.2% DV |
| Natural Food Folate | 49 µg | 12.2% DV |
| Choline | 45.1 mg | 8.2% DV |
| Preformed Retinol | 23 µg | 2.6% DV |
| Beta-Carotene | 10 µg | 0.3% DV |
| Lutein + Zeaxanthin | 1 µg | 0% DV |
Minerals & Electrolytes in Cauliflower, fresh, cooked with butter or margarine (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.42 mg | 2.3% DV |
| Calcium (Ca) | 23 mg | 1.8% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 302 mg | 6.4% DV |
| Zinc (Zn) | 0.27 mg | 2.5% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 45 mg | 3.6% DV |
| Copper (Cu) | 0.039 mg | 4.3% DV |
| Sodium (Na) | 165 mg | 7.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.052 g | 3.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.34 g | 2.4% DV |
| Monounsaturated Fat (MUFA) | 0.634 g | 2.1% DV |
| Polyunsaturated Fat (PUFA) | 0.391 g | 2% DV |
| Saturated Fat (SFA) | 1.11 g | 5.6% DV |
| Dietary Cholesterol | 4 mg | 1.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Cauliflower, fresh, cooked with butter or margarine contains 46 calories (kcal), 1.95g of protein, 5.02g of carbohydrates (2g fiber, 1.94g total sugars), and 2.56g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cauliflower, fresh, cooked with butter or margarine has an estimated food pH of 7 and a Potential Renal Acid Load (PRAL) score of -4.41 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Cauliflower, fresh, cooked with butter or margarine: Milk, Soybeans. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cauliflower, fresh, cooked with butter or margarine by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.