Calories in Cauliflower: Nutrition Facts & Serving Sizes
Per 1 head medium (5-6" dia.) (588g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of chopped cauliflower (107g) contains just 27 calories with 5.4g of carbs, 2g of protein, and 0.3g of fat. Per 100g, cauliflower provides 25 calories, 5g of carbs, 1.9g of protein, and 0.3g of fat. It is one of the lowest-calorie vegetables available and a popular low-carb substitute for rice, mashed potatoes, and pizza crust. The standout micronutrient is vitamin C at 48.2mg per 100g, covering more than half the daily value. Cauliflower also provides 57mcg of folate per 100g (14% daily value) and 2g of fiber. For anyone on a cut who wants to eat large portions without blowing their calorie budget, cauliflower is one of the best bulk-adding foods available.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 floweret (13g) | 3.3 | 0.2g | 0.7g | 0g | 0.3g |
| 1 head medium (5-6" dia.) (588g) | 147 | 11.2g | 29.4g | 1.8g | 11.8g |
| 1 head small (4" dia.) (265g) | 66.3 | 5g | 13.3g | 0.8g | 5.3g |
| 1 head large (6-7" dia.) (840g) | 210 | 16g | 42g | 2.5g | 16.8g |
| 1 cup chopped (1/2" pieces) (107g) | 26.8 | 2g | 5.4g | 0.3g | 2.1g |
| 100g | 25 | 1.9g | 5g | 0.3g | 2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 25 | 1% |
| Protein | 1.9g | 4% |
| Total Fat | 0.3g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 5g | 2% |
| Dietary Fiber | 2g | 7% |
| Sugars | 1.9g | 4% |
| Sodium | 30mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 22mg | 2% |
| Iron | 0.4mg | 2% |
| Potassium | 299mg | 6% |
| Vitamin C | 48.2mg | 54% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 15mg | 4% |
| Phosphorus | 44mg | 4% |
| Zinc | 0.3mg | 3% |
| Selenium | 0.6mcg | 1% |
| Folate | 57mcg | 14% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cauliflower
Cauliflower is a cruciferous vegetable in the same family as broccoli, Brussels sprouts, and kale. This family is known for containing glucosinolates, which break down into compounds like indoles and isothiocyanates. These compounds have been studied for anti-inflammatory and cellular protective properties.
The 48.2mg of vitamin C per 100g is a major benefit. Vitamin C is essential for collagen synthesis, immune defense, and helps the body absorb iron from plant foods. One cup of cauliflower provides over half the daily recommended vitamin C for adults.
Cauliflower is high in folate at 57mcg per 100g. Folate (vitamin B9) is important for DNA synthesis, cell division, and red blood cell production. Those training hard have elevated cell turnover and benefit from adequate folate.
Practically, cauliflower's mild flavor and texture make it a versatile substitute for higher-carb foods. Riced cauliflower can replace white rice at a fraction of the calories and carbs. Mashed cauliflower is a keto-friendly alternative to mashed potatoes. Cauliflower pizza crusts, roasted florets, and cauliflower-based soups are all established prep options for those managing calories.
Dietary Considerations
Cauliflower is naturally gluten-free, vegan, dairy-free, keto-friendly (3g net carbs per 100g), paleo, and Whole30 compliant. It is outstanding for weight loss due to its extremely low calorie density of 25 cal per 100g combined with fiber and volume. It is one of the best foods for low-carb diets. Raw cauliflower can cause gas or bloating in some people due to raffinose. Light steaming or roasting reduces this effect. Cauliflower is also a good source of choline, which is important for liver function and neurotransmitter production.
Daily Intake (100g)
100g of cauliflower provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cauliflower?
One cup of chopped cauliflower (107g) has 27 calories. Per 100g, cauliflower contains 25 calories. A medium head (588g) has about 147 calories. Cauliflower is one of the lowest-calorie vegetables you can eat.
Is cauliflower good for weight loss?
Cauliflower is one of the best foods for weight loss. At 25 calories per 100g with 2g of fiber, you can eat large amounts for very few calories. Using riced cauliflower instead of white rice cuts calories by over 80% per serving, which makes a huge difference in a calorie deficit.
How much protein in cauliflower?
Cauliflower has 1.9g of protein per 100g. One cup (107g) provides about 2g of protein. It is not a significant protein source. Use cauliflower as a low-calorie base or side, and get your protein from dedicated sources like chicken, fish, or eggs.
Is cauliflower keto-friendly?
Yes, cauliflower is very keto-friendly. Per 100g it has 5g of carbs and 2g of fiber, giving 3g of net carbs. You can eat generous portions without exceeding daily carb limits. It is one of the most popular keto substitutes for rice, potatoes, and pizza crust.
What is cauliflower rice and how many calories does it have?
Cauliflower rice is raw cauliflower that has been grated or processed into rice-sized pieces. One cup of cauliflower rice (about 107g) has approximately 27 calories compared to about 206 calories for a cup of cooked white rice. Swapping rice for cauliflower rice saves around 180 calories per serving.
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