75 %
Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.
How many calories are in cauliflower cheese?
291kcal
in a 300 g serving
97 kcal per 100 g.
Source: UK CoFID 2021, record 15-639. Checked 5 October 2026.
17.7 gFat
15.9 gProtein
3.9 gFibre
75 %Daily vitamin C
What’s in a 300 g serving
More than half of a serving is water. The rest is 18.6 g carbohydrate and 17.7 g fat.
- 17.7 gFat
- 15.9 gProtein
- 18.6 gCarbohydrate
- 3.9 gFibre
- 243 gWater
- 0.6 gMinerals and the rest
Below average for dishes
Cauliflower cheese is 97 kcal per 100 g. The 603 dishes in this database average 180.
Cauliflower cheese97
Dishes average180
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per serving9.6 g
Salt, per serving0.78 g
Vitamins and minerals in cauliflower cheese
Nothing reaches the “high in” level, but three of the 20 count as a source, led by vitamin C.
Show all 20 with amounts
Chloride606 mg, 76 %
Vitamin C60 mg, 75 %
Vitamin B120.0015 mg, 60 %
Calcium348 mg, 43 %
Phosphorus303 mg, 43 %
Pantothenic acid (vitamin B5)2.2 mg, 37 %
Potassium669 mg, 33 %
Folate0.066 mg, 33 %
Niacin (vitamin B3)4.5 mg, 28 %
Riboflavin (vitamin B2)0.39 mg, 28 %
Vitamin B60.3 mg, 21 %
Zinc2.1 mg, 21 %
Iodine0.03 mg, 20 %
Manganese0.33 mg, 17 %
Thiamin (vitamin B1)0.15 mg, 14 %
Biotin0.0063 mg, 13 %
Magnesium42 mg, 11 %
Selenium0.006 mg, 11 %
Copper0.09 mg, 9 %
Iron1.1 mg, 7.9 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What cauliflower cheese doesn’t give you. And where to find it.
Only 3.6 % of the selenium reference intake, 2.6 % of the iron reference intake and 3 % of the copper reference intake per 100 g.
Selenium
3.6%in cauliflower cheese, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Iron
2.6%in cauliflower cheese, per 100 g
Find it inThyme, dried, ground883 % per 100 g
Copper
3%in cauliflower cheese, per 100 g
Find it inLiver, calf, fried2386 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Cauliflower cheese against other dishes
Per 100 g, curry (karela) has the most vitamin C in this comparison, followed by bhaji (cabbage and potato, with butter) and cauliflower cheese.
64mg
23mg
20mg
7mg
1mg
1mg
Curry, karela+44 mg
Cauliflower cheese, made with semi-skimmed milk, homemadethis page
Taramasalata−19 mg
All values per 100 g, from the same dataset. Differences are against cauliflower cheese.
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Questions about cauliflower cheese
The questions people ask about cauliflower cheese, answered from the dataset.
How many calories are in a portion of cauliflower cheese?
A typical portion (300 g, one serving) gives 291 kcal. Per 100 g the figure is 97 kcal.
Is cauliflower cheese a source of chloride?
It is a source of chloride: 202 mg per 100 g, 25 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Are these figures exact for cauliflower cheese?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does cauliflower cheese have most of?
By share of the daily reference intake: chloride (202 mg, 25 %), vitamin C (20 mg, 25 %) and vitamin B12 (0.0005 mg, 20 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-639, Cauliflower cheese, made with semi-skimmed milk, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2013. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: made with skimmed milk: 94 kcal, 5.6 g fat, 2.81 g saturates; made with whole milk: 102 kcal, 6.4 g fat, 3.36 g saturates. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Cauliflower). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most vitamin C.
More dishes
- Jelly73 kcal
- Pancakes, sweet234 kcal
- Pudding, sponge, with jam or treacle333 kcal
- Spaghetti bolognese151 kcal
- Bhaji, cauliflower and potato106 kcal
- Coleslaw, not low calorie, retail173 kcal
- All 603 dishes