Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories 138.8
Total Fat 11.2 g
Saturated Fat 3.5 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 4.0 g
Cholesterol 4.5 mg
Sodium 277.9 mg
Potassium 284.9 mg
Total Carbohydrate 8.2 g
Dietary Fiber 5.1 g
Sugars 0.0 g
Protein 3.8 g
Vitamin A 1.7 %
Vitamin B-12 0.7 %
Vitamin B-6 16.3 %
Vitamin C 137.6 %
Vitamin D 0.0 %
Vitamin E 0.5 %
Calcium 4.3 %
Copper 2.6 %
Folate 20.6 %
Iron 3.6 %
Magnesium 4.5 %
Manganese 13.1 %
Niacin 3.9 %
Pantothenic Acid 9.8 %
Phosphorus 7.1 %
Riboflavin 6.7 %
Selenium 1.6 %
Thiamin 5.3 %
Zinc 2.7 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Cauliflower Mashed

View the full Cauliflower Mashed Recipe & Instructions
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Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Cauliflower Mashed

80 calories of Smart Balance Buttery Spread, (1 tbsp)

43 calories of Cauliflower, cooked, (1.50 cup (1" pieces))

16 calories of Half and Half Cream, (0.40 fl oz)

0 calories of Pepper, white, (0.05 tsp)

0 calories of Salt, (1 dash)

Nutrition & Calorie Comments  

Delicious and creamy, just like mashed potatoes! I mash it with a potato ricer and add salt, pepper, garlic powder, and half and half to get it creamy.
I like it as an alternative to mashed potatoes.
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I used fat free milk and I can't believe it's not butter and threw it in the blender and it turned out great. Some of my kids added Mrs. Dash to it and siad it was even better. Submitted by:

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Variation based on smashed potatoes, about 20 calories less per serving:
Steam 1 lb cauliflower (frozen) using water with a bay leaf in it. Reserve about 1/4 cup of the water. Mash the cauliflower with 2T butter & 2 oz reduced fat cottage cheese, add bay water to desired consistency, S&P to taste
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add plain greek yogurt for a nutritional boost of protein and delicious flavor! Submitted by:

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tried these and with the onion they were delicious. My husband didn't know the cauliflower was in them and it cut calories for his diabeties diet. Submitted by:

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I really liked this but cooked the cauliflower in WAY too much water. After zipping it through the food processor I wrapped in cheese cloth to drain a bit. Mixed in 1/4 cup low fat sour cream, pat of butter, salt and pepper and reheated - delicious! Submitted by:

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If you do want a little bit of the carbs you can also do half potatoes and half cauliflower. It is still very good and cuts the calories a little also. Submitted by:

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When i make this I use 2 wedges of laughing cow herb and garlic and throw it in the food processor. I don't need any cream or butter. This cuts the already low calories by around half! Submitted by:

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I have a twice baked cheesy mashed potato recipe that I'll bet I could modify to reduce the calories using this recipe. Thanks!!! Submitted by:

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I, too, have been making this for a long time. The only thing I do differently is use low fat buttermilk and steam some garlic cloves with the cauliflower. I "mash" by throwing all in food processor. YUM!! Submitted by:

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sounds great. I will definitely have to try this recipe. But, does anybody know the calorie count? Submitted by:

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It is a great recipe....I put the cauliflower in the microwave and use the fresh vegetable setting...when done put it in the food blender with pepper, 1 T of butter nad salt to your taste....blend the heck out of it so the consistency is what you like and EAT! Submitted by:

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I am definitely a potato girl and this recipe helped take off the edge of my cravings for potatoes. I put fat free sour cream instead of the half and half. Just a suggestion Submitted by:

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I would love to make this again. I just used lo-fat margerine. Submitted by:

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I make this quite often. I don't use half n half, just light or fat free butter and garlic powder. Submitted by:

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I've made this before and love it. A fairly large serving is so low in calories. For those of us on the Weight Watcher diet plan, it's very low point. I sometimes make it with 1/2 cup of fat free sour cream and 1/4 cup of grated parmesan cheese - also good. Submitted by:

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We have a winner! I added a little more fat free half and half and used the blender to get a good consistancy. I tried mashing by hand the first time and it was too lumpy. Submitted by:

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Loved this recipe, great side dish, low carbs, delicious Submitted by:

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This is a wonderfull side dish! the portions are generous, the calories are low, and the taste is great. Submitted by:

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