🧪 Nutrition Facts
- Calories 179.6
- Total Fat 9.0 g
- Saturated Fat 5.0 g
- Cholesterol 30.2 mg
- Sodium 580.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 24.0 g
- Dietary Fiber 3.0 g
- Sugars 4.0 g
- Protein 4.0 g
- Vitamin A 300.5 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 42.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 60.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 179.6 calories per serving (1 cup (189.0g)), Cauliflower Mash is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 24.0g per serving (49.7% of calories), with a good 3.0g of dietary fiber.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Roasted Cauliflower Mix {mashed Potatoes (potato), Cauliflower, Cauliflower Sauce [reduced Fat Milk, Unsalted Butter (pasteurized Cream, Natural Flavor, Lactic Acid, Starter Distillate), Manufacturing Cream, Salt, Black Pepper]}, Roasted Cauliflower.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Cauliflower Mash. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Cauliflower Mash — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Cauliflower Mash contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 179.6 kcal | 9% |
| Total Fat | 9.0 g | 12% |
| Saturated Fat | 5.0 g | 25% |
| Cholesterol | 30.2 mg | 10% |
| Sodium | 580.2 mg | 25% |
| Total Carbohydrate | 24.0 g | 9% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 4.0 g | 8% |
| Protein | 4.0 g | 8% |
| Vitamin A | 300.5 IU | 6% |
| Vitamin C | 42.0 mg | 47% ✅ |
| Calcium | 60.5 mg | 5% |
| Iron | 0.7 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Cauliflower Mash accounts for 9% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 49.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 179.6 calories in Cauliflower Mash? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 13.6 min |
| Walking: 17 minutes per mile | 31.0 min |
| Cycling (Low Intensity) | 19.6 min |
| HIIT | 16.6 min |
| Racquetball | 19.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Cauliflower Mash
Is Cauliflower Mash good for weight loss?
At under 180 calories per cup with 4g of protein and 3g of fiber, this mash could work for weight loss if portion-controlled. The relatively high fat content (9g) means it's calorie-dense for a vegetable dish, so you'd want to watch your serving size.
Is Cauliflower Mash heart-healthy?
The saturated fat content and moderate sodium make this less ideal for heart health, though the cauliflower base does provide vitamin C and fiber. You could make this more heart-friendly by requesting a smaller portion or asking about lower-fat preparation options.
How does Cauliflower Mash fit a low-sodium diet?
With 580mg of sodium per cup, this is on the higher side for low-sodium eating, especially if you're aiming for under 500mg per serving. You'd need to account for this sodium in your daily total and balance it with lower-sodium foods at other meals.
Is Cauliflower Mash suitable for people with lactose intolerance?
This product contains milk and cream, making it unsuitable for those with lactose intolerance, though the fermentation in the butter may reduce some lactose content.
What should I watch out for with Cauliflower Mash?
The saturated fat at 5g per cup is fairly high for a side dish, and the sodium level of 580mg is moderate—worth noting if you're monitoring salt intake. Since this contains milk and cream, it's not suitable for strict dairy-free diets, though the lactose content is likely reduced given the fermentation processes mentioned.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
