Calorie guide · Indian
Cauliflower currycalories and macros
One serving of Cauliflower curry has about 290 kcal, with 9 g protein, 30 g carbohydrates and 16 g fat. That is roughly 12% of calories from protein, 40% from carbs and 48% from fat.
Where the calories come from
- Protein9 g12%
- Carbs30 g40%
- Fat16 g48%
This vegan curry simmers 250 g of cauliflower with 100 ml of light coconut milk, onion, chopped tomatoes, curry powder, ginger and garlic. A serving is roughly 290 kcal with 9 g of protein and 30 g of carbohydrates, and about half of the calories come from its 16 g of fat, mostly from the coconut milk.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~480 g) | Share of calories |
|---|---|---|---|
| Calories | 60 kcal | 290 kcal | 100% |
| Protein | 1.9 g | 9 g | 12% |
| Carbs | 6.3 g | 30 g | 40% |
| Fat | 3.3 g | 16 g | 48% |
How many calories in 100 g of Cauliflower curry?
A typical serving of Cauliflower curry weighs about 480 g, so 100 g has about 60 kcal, 1.9 g protein, 6.3 g carbohydrates and 3.3 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 240 g | 145 | 4.5 g | 15 g | 8 g |
| 1 serving | 480 g | 290 | 9 g | 30 g | 16 g |
| 1½ servings | 720 g | 435 | 13.5 g | 45 g | 24 g |
| 2 servings | 960 g | 580 | 18 g | 60 g | 32 g |
| 100 g | 100 g | 60 | 1.9 g | 6.3 g | 3.3 g |
| 200 g | 200 g | 121 | 3.8 g | 12.5 g | 6.7 g |
Vitamins and minerals in Cauliflower curry
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 9.5 g | 34% |
| Sugars | 12 g | – |
| Saturated fat | 10 g | 50% |
| Sodium | 620 mg | 27% |
| Potassium | 1,250 mg | 27% |
| Calcium | 140 mg | 11% |
| Iron | 4.3 mg | 24% |
| Vitamin C | 95 mg | 106% |
| Vitamin A | 35 µg | 4% |
| Vitamin D | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0% |
Allergens in Cauliflower curry
A typical recipe of Cauliflower curry contains none of the 14 main allergens. Sauces and kitchens differ, so check the label or ask if you have an allergy.
Which diets does Cauliflower curry fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Cauliflower curry?
For a 70 kg adult, the 290 kcal in one serving is about 68 minutes of comfortable walking or 49 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 68 min |
| Brisk walk (about 5.5 km/h) | 49 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Tender cauliflower simmered in a fragrant coconut and tomato curry sauce, a light and warming vegan dish.
- 250g Cauliflower
- 100ml Light Coconut Milk
- 1/2 Onion
- 100g Chopped Tomatoes
- Curry Powder, Ginger, Garlic
How to make it
- Cut 250 g of cauliflower into small florets.
- Cook the chopped half onion in a non-stick pan with a splash of water for 4–5 minutes until soft.
- Add the grated ginger, crushed garlic and curry powder and stir for 1 minute.
- Add 100 g of chopped tomatoes, 100 ml of light coconut milk and the cauliflower, then season with salt.
- Cover and simmer for 15–20 minutes until the cauliflower is tender and the sauce has thickened.
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How to make it lighter
- Stick with light coconut milk and measure it; full-fat coconut milk adds noticeably more fat.
- Stir in chickpeas or lentils to raise the protein and make the bowl more filling.
- Count the rice or bread you serve with it, since a generous side can add more calories than the curry itself.
Lighter alternatives
More Indian dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Cauliflower curry?
A typical serving of Cauliflower curry has about 290 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Cauliflower curry?
About 60 kcal. That is based on a typical serving of about 480 g with 290 kcal; the real figure changes with the recipe and how much oil is used.
Is Cauliflower curry high in protein?
It is moderate. One serving has about 9 g of protein (12% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Cauliflower curry while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Cauliflower curry?
Roughly 68 minutes of comfortable walking for a 70 kg adult, or about 49 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Cauliflower curry vegetarian?
Yes. A typical serving of Cauliflower curry has no meat or fish.
Is Cauliflower curry gluten-free?
A typical serving is made without gluten-containing ingredients. If you have coeliac disease, check every label for cross-contamination.
How can I make Cauliflower curry lighter?
Stick with light coconut milk and measure it; full-fat coconut milk adds noticeably more fat. Stir in chickpeas or lentils to raise the protein and make the bowl more filling. Count the rice or bread you serve with it, since a generous side can add more calories than the curry itself.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (480 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.