Cauliflower Nutrition Facts: Calories, Vitamins & Minerals
Cauliflower nutrition facts per 100 g and per serving
Figures are for: Cauliflower, boiled
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 25 kcal | 38 kcal |
| Energy (kilojoules) | 105 kJ | 157 kJ |
| Protein | 1.8 g | 2.7 g |
| Fat | 0.5 g | 0.8 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 4.8 g | 7.2 g |
| incl. sugars | 2 g | 3 g |
| incl. fiber | 2.3 g | 3.5 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
25 kcal (105 kJ) per 100 g · P/F/C 1.8/0.5/4.8 g
Serving (150 g) — 38 kcal (157 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is cauliflower healthy?
Yes. On its nutrient profile, cauliflower is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 25 kcal per 100 g, so a 150 g serving is 38 kcal.
- Counts toward your fruit and vegetables: a 150 g serving is 38% of the 400 g a day the WHO advises.
A typical serving is 150 g: 38 kcal, 2.7 g protein, 0.8 g fat and 7.2 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Cauliflower is a light vegetable with vitamin C and fiber — the base for cauliflower rice and mash in place of potatoes.
protein 33%fat 21%carbs 46%
Vitamins and minerals in cauliflower
Per 100 g, the standouts are vitamin C — 44 mg, 49% of the Daily Value; vitamin K — 14 mcg, 12% of the Daily Value; folate — 44 mcg, 11% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin C | 44 mg | 66 mg | 74% |
| Vitamin K | 14 mcg | 21 mcg | 17% |
| Thiamin (B1) | 0.04 mg | 0.06 mg | 5% |
| Riboflavin (B2) | 0.05 mg | 0.08 mg | 6% |
| Niacin (B3) | 0.41 mg | 0.61 mg | 4% |
| Vitamin B6 | 0.17 mg | 0.26 mg | 15% |
| Folate (B9) | 44 mcg | 66 mcg | 17% |
| Potassium | 142 mg | 213 mg | 5% |
| Magnesium | 9 mg | 14 mg | 3% |
| Phosphorus | 32 mg | 48 mg | 4% |
| Manganese | 0.13 mg | 0.2 mg | 9% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Cauliflower, cooked, boiled, drained, without salt” (FDC ID 170397, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Cauliflower calories by weight, 50–300 g
150 g of cauliflower has 38 calories and 200 g has 50. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 13 | 0.9 / 0.3 / 2.4 | 1.2 |
| 100 g | 25 | 1.8 / 0.5 / 4.8 | 2.3 |
| 150 g — typical serving | 38 | 2.7 / 0.8 / 7.2 | 3.5 |
| 200 g | 50 | 3.6 / 1 / 9.6 | 4.6 |
| 250 g | 63 | 4.5 / 1.3 / 12 | 5.8 |
| 300 g | 75 | 5.4 / 1.5 / 14 | 6.9 |
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Cauliflower: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cauliflower, boiled | 25 | 1.8 / 0.5 / 4.8 |
| Cauliflower, raw | 25 | 1.9 / 0.3 / 5 |
| Cauliflower cheese | 95 | 5.5 / 6 / 6 |
| Cauliflower in batter | 128 | 4 / 7.5 / 13 |
Cauliflower: more nutrition highlights
It has 3.5 g of fiber per serving — roughly 14% of the 25 g a day most adults fall short of.
Cauliflower: swaps and alternatives
No need to swap: cauliflower already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 2 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of cauliflower.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Cauliflower | A | 38 | 2.7 | 3.5 |
| Arugula | A | 38 | 3.9 | 2.4 |
| Spinach | A | 35 | 4.4 | 3.3 |
| Bell Pepper | A | 41 | 2 | 2.8 |
Cauliflower vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cherry Tomatoes | 18 | 0.9 / 0.2 / 3.9 |
| Tomatoes | 20 | 1.1 / 0.2 / 4.9 |
| Mushrooms | 22 | 3.1 / 0.3 / 3.3 |
| Asparagus | 22 | 2.4 / 0.2 / 4 |
| Cauliflower | 25 | 1.8 / 0.5 / 4.8 |
| Spaghetti Squash | 27 | 0.7 / 0.3 / 6.5 |
| Pumpkin | 32 | 1 / 0.1 / 7.5 |
FAQ
How many calories are in 100 g of cauliflower?
100 g of cauliflower has 25 calories, with 1.8 g protein, 0.5 g fat and 4.8 g carbohydrates (2.3 g fiber).
How many calories are in a serving of cauliflower?
A 150 g serving has 38 calories: 2.7 g protein, 0.8 g fat and 7.2 g carbs.
What are the macros of cauliflower?
Per 100 g: 1.8 g protein, 4.8 g carbs and 0.5 g fat. By calories that's about 33% protein, 46% carbs and 21% fat.
What vitamins and minerals are in cauliflower?
Per 100 g, cauliflower is richest in vitamin C (44 mg, 49% DV), vitamin K (14 mcg, 12% DV), folate (44 mcg, 11% DV) — from USDA FoodData Central record 170397.
How much fiber is in cauliflower?
100 g of cauliflower has 2.3 g of fiber; a 150 g serving has 3.5 g — 14% of the 25 g a day the WHO recommends.
How do the calories in cauliflower change with the type and cooking method?
Per 100 g it ranges from 25 kcal (cauliflower, boiled) to 128 kcal (cauliflower in batter).
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