Cauliflower Mashed Potatoes
1 serving 3/4 cup of cauliflower mashed potatoes contains 163 Calories. The macronutrient breakdown is 56% carbs, 23% fat, and 21% protein. This is a good source of protein (18% of your Daily Value), fiber (38% of your Daily Value), and potassium (34% of your Daily Value).
Ingredients
Directions
- Separate cauliflower into florets and cut in smaller chunks. In a medium pot, combine cauliflower, garlic and enough cold water to cover the vegetables. Cover with a lid and bring to a boil. Reduce heat to low and cook for about 10 minutes or until cauliflower is fork tender. Drain.
- Add butter or olive oil, salt and ground black pepper to taste. Using immersion blender (food processor), process until very smooth or desired consistency. Adjust salt and pepper to taste, if necessary. Serve hot just like you would serve mashed potatoes.
- Storage Instructions: Refrigerate in a glass airtight container for up to 3-4 days.
Nutrition Facts
For 1 serving 3/4 cup of cauliflower mashed potatoes (531g)
Nutrient | Value | %DV |
---|---|---|
Calories | 163 | |
Fats | 5g | 6% |
Saturated fats | 1g | 6% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 449mg | 20% |
Carbs | 27g | 10% |
Net carbs | 16g | |
Fiber | 11g | 38% |
Sugar | 10g | |
Protein | 10g | |
Calcium | 119mg | 12% |
Iron | 2mg | 28% |
Potassium | 1576mg | 34% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 0.1μg | |
Caffeine | 0mg | |
Choline | 233mg | 42% |
Copper | 0.2mg | 24% |
Fluoride | 5μg | |
Folate (B9) | 299μg | 75% |
Lycopene | 0μg | |
Magnesium | 79mg | 19% |
Manganese | 1mg | 35% |
Niacin | 3mg | 17% |
Pantothenic acid | 4mg | 70% |
Phosphorus | 233mg | 33% |
Retinol | 0μg | |
Riboflavin (B2) | 0.3mg | 24% |
Selenium | 3μg | 6% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 22% |
Vitamin A IU | 0.3IU | |
Vitamin A | 0μg | 0% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 73% |
Vitamin C | 254mg | 282% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 6% |
Vitamin K | 83μg | 70% |
Zinc | 1mg | 13% |
Sugars | ||
Sugar | 10g | |
Sucrose | 0g | |
Glucose | 5g | |
Fructose | 5g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 1g | 6% |
Monounsaturated fats | 3g | |
Polyunsaturated fats | 1g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 0.5g | |
Aspartic acid | 1g | |
Cystine | 0.1g | |
Glutamic acid | 1g | |
Glycine | 0.4g | |
Histidine | 0.3g | |
Hydroxyproline | 0g | |
Isoleucine | 0.4g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.1g | |
Phenylalanine | 0.3g | |
Proline | 0.4g | |
Serine | 0.5g | |
Threonine | 0.4g | |
Tryptophan | 0.1g | |
Tyrosine | 0.3g | |
Valine | 1g |