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The Calories in Cauliflower Mashed Potatoes

author image Amanda White
Amanda White has been a freelance ghostwriter since 2003, specializing in writing about medical issues. White has a Bachelor of Science in engineering from The George Washington University with a focus on biomedical engineering.
The Calories in Cauliflower Mashed Potatoes
A large bowl of cauliflower mashed potatoes. Photo Credit: bhofack2/iStock/Getty Images

Cauliflower mashed potatoes have become a popular substitute for mashed potatoes -- especially for people on a low-carb diet. The dish is typically made from cooked cauliflower, low-fat margarine and nonfat milk as well as salt and pepper.

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Cauliflower is a low-calorie, low-carb vegetable that has a similar taste and texture to mashed potatoes when cooked and pureed. Margarine, made from vegetable oil, is lower in fat than butter and a healthier choice for your cauliflower mashed potatoes. You can add milk to your mashed cauliflower to help increase its creaminess. Most recipes also call for you to add salt and pepper to taste.


According to the United States Department of Agriculture, or USDA, each cup of cooked cauliflower has 29 calories. One tablespoon of low-fat margarine has 74 calories, according to the USDA. And finally, 1 cup of nonfat milk has 83 calories.


If you want to achieve the lowest number of calories possible, reduce the margarine and milk until your mashed cauliflower is just creamy enough to pass for mashed potatoes without losing taste. To help reduce the amount needed, try to cook your cauliflower until it's extra soft; this is the ingredient with the lowest number of calories as compared to its volume.

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