Energy
middle half45 kcalthis record per 100 g
- Corpus median
- 45 kcal
- Middle 50%
- 31–62 kcal
Based on 122 records reporting energy.
Vegetablesmoderate variability
Cauliflower, frozen, cooked with oil calories: 43 per 95 g
This exact USDA record reports 43 calories for 95 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 95 g
- Calories
- 43 kcal
- Protein
- 1.5 g
- Carbohydrate
- 3.4 g
- Total fat
- 3 g
- Fiber
- 2.5 g
- Sodium
- 124 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 95 g
43calories
Cauliflower, frozen, cooked with oil
- Protein
- 1.5 g
- Carbs
- 3.4 g
- Fat
- 3 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 43 calories for USDA reference amount at 95 grams. On a fixed-weight basis, the same record contains 45 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 1.5 g protein, 2.5 g fiber, and 124 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is cauliflower, frozen, cooked, boiled, drained, without salt, representing 96.8% of the record’s listed input weight. The record contains 3 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 43–86 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709904: “Cauliflower, frozen, cooked with oil.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709904, each row multiplies the published per-100-gram values by its stated weight. “75% of the reference weight” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 75% of the reference weightArithmetic scenario from the reference weight | 71.3 g | 32 kcal | 1.1 g | 1.9 g | 93 mg |
| USDA reference amountExact record reference weight | 95 g | 43 kcal | 1.5 g | 2.5 g | 124 mg |
| 1 cupUSDA-listed household measure | 190 g | 86 kcal | 3 g | 4.9 g | 247 mg |
02 · Fixed-weight context
Where 100 grams sits inside Other vegetables and combinations
The comparison set contains 122 exact records in the Other vegetables and combinations USDA category. Here, “middle half” describes FDC 2709904’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half1.6 gthis record per 100 g
- Corpus median
- 1.9 g
- Middle 50%
- 1.2–2.8 g
Based on 122 records reporting protein.
Dietary fiber
middle half2.6 gthis record per 100 g
- Corpus median
- 2.3 g
- Middle 50%
- 1.7–3.1 g
Based on 122 records reporting dietary fiber.
Sodium
middle half130 mgthis record per 100 g
- Corpus median
- 135 mg
- Middle 50%
- 102–165 mg
Based on 122 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709904’s 95 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin C; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin C29 mg
≈ 32% DV. This crosses the FDA’s 20% ‘high’ guide.
Dietary fiber2.5 g
≈ 9% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium124 mg
≈ 5% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.4 g
≈ 2% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Cauliflower, frozen, cooked with oil,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709902 alternative, and its source-formulation identity.
- 01
Portion sensitivity around 95 g
A 25% weight move in either direction spans 71.3–118.8 g. When composition is held constant, those endpoints calculate to 32 kcal and 53 kcal.
- 02
Record choice: compare with FDC 2709902
At an equal 100 g, this record has 0.6 g more dietary fiber than “Cauliflower, fresh, cooked with oil.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Cauliflower, frozen, cooked, boiled, drained, without salt
The source formulation has 3 input rows; Cauliflower, frozen, cooked, boiled, drained, without salt supplies 96.8% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “frozen; cooked with oil” fits. Inspect FDC 2709902 when “fresh; cooked with oil” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Cauliflower, frozen, cooked with oil
- Exact source wording
- “Cauliflower, frozen, cooked with oil”
- Source identity
- USDA FDC 2709904 · FNDDS 75214030
- Named qualifiers
- frozen · cooked with oil
- Source inputs unique in this pair
- Cauliflower, frozen, cooked, boiled, drained, without salt
Inspect this alternative when its fields fit better
Cauliflower, fresh, cooked with oil
- Exact source wording
- “Cauliflower, fresh, cooked with oil”
- Source identity
- USDA FDC 2709902 · FNDDS 75214027
- Named qualifiers
- fresh · cooked with oil
- Source inputs unique in this pair
- Cauliflower, raw
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “frozen” and “cooked with oil”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordCauliflower, frozen, cooked with oil | 95 g43 kcal | 45 kcal | 1.6 g | 3.1 g | 2.6 g | 130 mg |
| Asparagus, frozen, cooked with oil | 93 g41 kcal | 44 kcal | 2.9 g | 3.3 g | 1.5 g | 115 mg |
| Cauliflower, fresh, cooked with oil | 80 g42 kcal | 52 kcal | 1.9 g | 3.3 g | 2 g | 147 mg |
| Cauliflower, frozen, cooked with butter or margarine | 95 g36 kcal | 38 kcal | 1.6 g | 2.4 g | 2.6 g | 147 mg |
| Cauliflower, frozen, cooked, no added fat | 93 g18 kcal | 19 kcal | 1.6 g | 0.2 g | 2.7 g | 134 mg |
| Summer squash, yellow or green, frozen, cooked with oil | 93 g43 kcal | 46 kcal | 1.2 g | 3.1 g | 1.3 g | 116 mg |
| Classic mixed vegetables, frozen, cooked with oil | 93 g83 kcal | 89 kcal | 2.8 g | 3.1 g | 4.3 g | 146 mg |
How to compare FDC 2709904: its source amount is 95 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709904, the 1 displayed measure scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
86 kcal
190 g
At a glance
Nutrient signals in the source amount
For FDC 2709904, Vitamin C is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin C
28.8 mg≈ 32% Daily ValueDietary fiber
2.5 g≈ 9% Daily ValueSodium
123.5 mg≈ 5% Daily ValueThe percentages above apply to FDC 2709904’s 95 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 95 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 43 kcal 45 kcal | Not established Not established |
| Protein | 1.5 g 1.6 g | Not shown Not shown |
| Carbohydrate | 3.4 g 3.6 g | 1% 1% |
| Total fat | 3 g 3.1 g | 4% 4% |
| Dietary fiber | 2.5 g 2.6 g | 9% 9% |
| Sugars | 1 g 1 g | Not established Not established |
| Sodium | 123.5 mg 130 mg | 5% 6% |
| Saturated fat | 0.4 g 0.4 g | 2% 2% |
| Monounsaturated Fat | 1.2 g 1.2 g | Not established Not established |
| Polyunsaturated Fat | 1.2 g 1.2 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 128.3 mg 135 mg | 3% 3% |
| Calcium | 16.2 mg 17 mg | 1% 1% |
| Iron | 0.4 mg 0.4 mg | 2% 2% |
| Magnesium | 8.6 mg 9 mg | 2% 2% |
| Vitamin C | 28.8 mg 30.3 mg | 32% 34% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 0 µg 0 µg | 0% 0% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 86.5 g 91 g | Not established Not established |
For FDC 2709904, approximate percentages divide the displayed 95 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709904 to 3 source inputs totaling 103.3 g in its standardized formulation. Publishing that exact provenance makes “Cauliflower, frozen, cooked with oil” inspectable beside similarly named records.
How to read this
3 listed components
The largest listed inputs by source weight are Cauliflower, frozen, cooked, boiled, drained, without salt, Vegetable oil, NFS, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
103.3 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Cauliflower, frozen, cooked, boiled, drained, without saltUSDA ingredient 11138 · encyclopedia page available | 100 GM | 100 g | 96.8% |
| 2 | Vegetable oil, NFSUSDA ingredient 82101000 · encyclopedia page available | 3 GM | 3 g | 2.9% |
| 3 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.3 GM | 0.3 g | 0.3% |
USDA shorthand in this evidence
- NFS means “not further specified.” The record intentionally leaves the exact subtype, size, or preparation unresolved.
Exact-record context
What makes this USDA record distinct?
For FDC 2709904, the close-record rule searches the USDA “Other vegetables and combinations” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Cauliflower, frozen, cooked with oil
- USDA category
- Other vegetables and combinations
- FDC ID
- 2709904
- FNDDS code
- 75214030
Closest inspectable record
Cauliflower, fresh, cooked with oil
- USDA category
- Other vegetables and combinations
- FDC ID
- 2709902
- FNDDS code
- 75214027
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 45 kcal | 52 kcal | −7 kcal |
| Protein | 1.6 g | 1.9 g | −0.4 g |
| Carbohydrate | 3.6 g | 5 g | −1.4 g |
| Total fat | 3.1 g | 3.3 g | −0.2 g |
| Dietary fiber | 2.6 g | 2 g | +0.6 g |
| Sodium | 130 mg | 147 mg | −17 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 0.6 g more dietary fiber than “Cauliflower, fresh, cooked with oil.”
Only this record lists Cauliflower, frozen, cooked, boiled, drained, without salt. Only the comparison record lists Cauliflower, raw. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
1 of the six displayed differences clears the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Vegetable oil, NFS; Salt, table.
Listed only in this record: Cauliflower, frozen, cooked, boiled, drained, without salt.
Listed only in the comparison: Cauliflower, raw.
Portion evidence
The listed portion sets differ
This record’s reference amount is 95 g; a familiar listed measure is 1 cup (190 g).
The comparison record’s reference amount is 80 g; a familiar listed measure is 1 cup (160 g).
Use the 100-gram row to compare FDC 2709904 with FDC 2709902 at equal mass; use their 95 g and 80 g source amounts only for portion matching.
Evidence boundary: FDC 2709904 versus FDC 2709902 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full other vegetables and combinations source category → Read the calculation and selection methodology →
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Cauliflower, frozen, cooked with oil” beside explicitly linked source records; use them to compare preparations without turning FDC 2709904 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Cauliflower, frozen, cooked with oil,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709904 comes from FoodData Central Survey Foods (FNDDS). Its 45 kcal per 100 g becomes 43 kcal at 95 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709904
FNDDS food code: 75214030
The scaling for FDC 2709904 can be exact while the match to “Cauliflower, frozen, cooked with oil” is wrong. That is why this profile keeps its 95 g weight, 3-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.