Fried cauliflower: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Crispy and golden-brown cauliflower florets, often lightly battered and deep-fried or pan-fried, offering a delightful crunch and a tender, flavorful interior. --- RECIPE --- Servings: 4-6 Prep Time: 20 minutes Ingredients: - 1 head cauliflower, cut into florets - 1 cup all-purpose flour - 1 tsp baking powder - 1/2 tsp salt - 1/4 tsp black pepper - 1 cup cold water (or sparkling water for extra crispiness) - Vegetable oil for frying Instructions: 1. In a large bowl, whisk together flour, baking powder, salt, and pepper. Gradually add cold water, whisking until a smooth batter forms. Do not overmix; a few lumps are fine. 2. Heat about 2-3 inches of vegetable oil in a large pot or Dutch oven to 350°F (175°C). 3. Dip each cauliflower floret into the batter, ensuring it's fully coated, letting any excess drip off. 4. Carefully place battered florets into the hot oil, frying in batches to avoid overcrowding. Fry for 3-5 minutes, turning occasionally, until golden brown and crispy. 5. Remove fried cauliflower with a slotted spoon and place on a wire rack lined with paper towels to drain excess oil. 6. Serve immediately, seasoned with extra salt if desired.
Per 100g reference serving, Fried cauliflower provides 218 kcal of energy, 4.02g protein (7% of calories), 21.9g total carbohydrates (40% of calories, including 1.6g dietary fiber and 1.08g sugars), and 12.9g total fat (53% of calories).
Vitamins Profile in Fried cauliflower (Per 100g)
Track how Fried cauliflower 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) | 16.1 mg | 17.9% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.04 µg | 1.7% DV |
| Vitamin A (RAE) | 5 µg | 0.6% DV |
| Vitamin E (Alpha-Tocopherol) | 2.34 mg | 15.6% DV |
| Vitamin K (Phylloquinone) | 18.5 µg | 15.4% DV |
| Vitamin B1 (Thiamin) | 0.265 mg | 22.1% DV |
| Vitamin B2 (Riboflavin) | 0.147 mg | 11.3% DV |
| Vitamin B3 (Niacin) | 1.94 mg | 12.1% DV |
| Vitamin B6 (Pyridoxine) | 0.086 mg | 5.1% DV |
| Total Folate (Vitamin B9) | 60 µg | 15% DV |
| Folate (Dietary Folate Equivalents) | 84 µg | 21% DV |
| Natural Food Folate | 27 µg | 6.8% DV |
| Choline | 29.1 mg | 5.3% DV |
| Preformed Retinol | 5 µg | 0.6% DV |
| Lutein + Zeaxanthin | 17 µg | 0.2% DV |
Minerals & Electrolytes in Fried cauliflower (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) | 1.67 mg | 9.3% DV |
| Calcium (Ca) | 33 mg | 2.5% DV |
| Magnesium (Mg) | 14 mg | 3.3% DV |
| Potassium (K) | 159 mg | 3.4% DV |
| Zinc (Zn) | 0.36 mg | 3.3% DV |
| Selenium (Se) | 5.5 µg | 10% DV |
| Phosphorus (P) | 56 mg | 4.5% DV |
| Copper (Cu) | 0.062 mg | 6.9% DV |
| Sodium (Na) | 326 mg | 14.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.541 g | 33.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 4.27 g | 30.5% DV |
| Monounsaturated Fat (MUFA) | 5.23 g | 17.4% DV |
| Polyunsaturated Fat (PUFA) | 4.82 g | 24.1% DV |
| Saturated Fat (SFA) | 1.82 g | 9.1% DV |
| Dietary Cholesterol | 11 mg | 3.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Fried cauliflower contains 218 calories (kcal), 4.02g of protein, 21.9g of carbohydrates (1.6g fiber, 1.08g total sugars), and 12.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fried cauliflower has an estimated food pH of 7 and a Potential Renal Acid Load (PRAL) score of -0.09 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Fried cauliflower: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fried cauliflower by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.