Cauliflower Nutrition Facts: Is Cauliflower Good for You?

Based on USDA data, raw cauliflower is a low-calorie vegetable that provides key nutrients. It is high in Vitamin C, providing over half the daily value in a 100-gram serving. It is also a good source of Vitamin K, Vitamin B6, and folate. Because it is very low in calories, fat, and sodium, it can be a healthful part of a varied diet, depending on portion size and preparation method.

25Calories

1.9gProtein

5gCarbs

2gFiber

0.28gFat

1.9gSugars

Per 100 g · Cauliflower, raw

High in (20% DV or more per 100 g): Vitamin C
Good source of (10 to 19% DV): Vitamin K, Vitamin B6, Folate (DFE)

What stands out in cauliflower

High in vitamin C. A 100-gram serving of raw cauliflower contains 48.2 mg of Vitamin C. This amount supplies 54% of the recommended Daily Value.
Good source of B vitamins. Cauliflower is a good source of certain B vitamins. Per 100 grams, it provides 14% of the Daily Value for folate and 11% for Vitamin B6.
Low in calories and carbs. One hundred grams of raw cauliflower has 25 calories and 5 grams of total carbohydrates. Most of its weight, about 92 grams, comes from water.
Contains dietary fiber. A 100-gram portion of raw cauliflower provides 2 grams of dietary fiber, which is 7% of the Daily Value.

What to keep in mind

Raw cauliflower is naturally very low in sodium, with 30 mg per 100 grams. Preparation methods that add salt, such as boiling in salted water or adding sauces, will increase the sodium content.

Cauliflower nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	25 kcal	–
Protein	1.9 g	4%
Total fat	0.28 g	0%
Saturated fat	0.13 g	1%
Monounsaturated fat	0.03 g	–
Polyunsaturated fat	0.03 g	–
Cholesterol	0 mg	0%
Carbohydrate	5 g	2%
Dietary fiber	2 g	7%
Total sugars	1.9 g	–
Water	92.1 g	–
Sodium	30 mg	1%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	299 mg	6%
Calcium	22 mg	2%
Iron	0.42 mg	2%
Magnesium	15 mg	4%
Phosphorus	44 mg	4%
Zinc	0.27 mg	2%
Copper	0.04 mg	4%
Manganese	0.15 mg	7%
Selenium	0.6 mcg	1%
Vitamin A (RAE)	0 mcg	0%
Vitamin C	48.2 mg	54%
Vitamin D	0 mcg	0%
Vitamin E	0.08 mg	1%
Vitamin K	15.5 mcg	13%
Thiamin (B1)	0.05 mg	4%
Riboflavin (B2)	0.06 mg	5%
Niacin (B3)	0.51 mg	3%
Vitamin B6	0.18 mg	11%
Folate (DFE)	57 mcg	14%
Vitamin B12	0 mcg	0%
Choline	44.3 mg	8%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Cauliflower by portion

The nutrition facts change with portion size. A one-cup serving of chopped cauliflower, weighing 107 grams, has 27 calories, 5.4 grams of carbohydrates, and 2.1 grams of fiber. A single floweret is much smaller, providing just 3 calories. A small head of cauliflower, listed at 265 grams, contains about 66 calories and 5 grams of protein.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup chopped (1/2″ pieces)	107 g	27	2 g	5.4 g	2.1 g	0.3 g
1 floweret	13 g	3	0.2 g	0.7 g	0.3 g	0 g
1 head large (6-7″ dia.)	840 g	210	16 g	42 g	16.8 g	2.4 g
1 head medium (5-6″ dia.)	588 g	147	11.2 g	29.4 g	11.8 g	1.6 g
1 head small (4″ dia.)	265 g	66	5 g	13.2 g	5.3 g	0.7 g

How cauliflower compares with other vegetables

Per 100 grams, raw cauliflower’s 25 calories are the same as in raw cabbage, arugula, and eggplant. Among the 38 vegetables tracked on this site, its Vitamin C content ranks 5th highest. Its fiber content of 2 grams per 100 g ranks 23rd, while its protein content of 1.9 g ranks 15th. It also contains more potassium than many other vegetables, ranking 18th with 299 mg per 100-gram serving. These nutritional details apply specifically to raw cauliflower, as cooking can alter nutrient levels.

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Cauliflower	25	1.9 g	5 g	2 g	0.28 g
Cabbage	25	1.3 g	5.8 g	2.5 g	0.1 g
Arugula	25	2.6 g	3.6 g	1.6 g	0.66 g
Eggplant	25	0.98 g	5.9 g	3 g	0.18 g
Pumpkin	26	1 g	6.5 g	0.5 g	0.1 g

Quick answers

How many carbs are in cauliflower?

Raw cauliflower has 5 grams of total carbohydrates per 100 grams. This amount includes 2 grams of dietary fiber and 1.9 grams of total sugars. A one-cup chopped serving contains 5.4 grams of carbohydrates.

How much protein is in cauliflower?

There are 1.9 grams of protein in a 100-gram serving of raw cauliflower. A cup of chopped cauliflower, which weighs 107 grams, provides about 2 grams of protein.

How many calories are in a cup of cauliflower?

A one-cup serving of chopped raw cauliflower (107 grams) contains 27 calories. For comparison, a single floweret has about 3 calories, and a small head has 66 calories.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how cauliflower fits your situation.