Calories in Cauliflower,
Cauliflower Nutrition

How many calories in Cauliflower? See below, the Cauliflower calories for the different serving sizes. We provide you with the Cauliflower nutrition facts and the health benefits of Cauliflower to help you to lose weight and eat a healthy diet.

Cauliflower is low in both calories and fat. It is full of nutrients and very beneficial for our health. Cauliflower is a good source of dietary fiber, folate (folic acid), and vitamin C. Also, Cauliflower contains several phytochemicals that may protect against cancer, including aggressive prostate cancer, enhance DNA repair and slow the growth of cancer cells.

So, how to cook Cauliflower to get the maximum Cauliflower benefits? Boiling reduces the levels of phytochemicals by 20-30% after just 5 minutes, by 40-50% after 10 minutes and by 75% after 30 minutes. Choose steaming, microwaving or stir frying to lessen the loss of phytochemicals.

Below are several calorie tables for this vegetable along with a detailed breakdown of its nutrients, comparing a cooked cauliflower with a raw one. At the bottom of this are several recipes - we recommend the lamb curry with cauliflower rice, it's delicious.

Compare the nutrition and calories in cauliflower with the calories in other vegetables and the vegetable nutrition facts.

All of our calorie and nutrition data is provided by the US Department of Agriculture.

Cauliflower Calories

Calories in Cauliflower, Raw

Refuse: 61% (Leaf stalks, cores and trimmings)
Scientific Name: Brassica oleracea (Botrytis Group)
Serving SizeCalories per Serving
100 grams25 kcal (104 kJ)
1 cup chopped (1/2" pieces), 107 grams27 kcal (111 kJ)
1 floweret, 13 grams3 kcal (14 kJ)
1 head large (6-7" dia.), 840 grams210 kcal (874 kJ)
1 head medium (5-6" dia.), 588 grams147 kcal (612 kJ)
1 head small (4" dia.), 265 grams66 kcal (276 kJ)

Calories in Cauliflower, Cooked, Boiled, Drained, With or Without Salt

Refuse: 0%
Serving SizeCalories per Serving
100 grams23 kcal (96 kJ)
0.5 cup (1" pieces), 62 grams14 kcal (66 kJ)
3 flowerets, 54 grams12 kcal (52 kJ)

Calories in Cauliflower, Green, Raw

Refuse: 39% (Leaf stalks, core and trimmings)
Scientific Name: Brassica oleracea (Botrytis group)
Serving SizeCalories per Serving
100 grams31 kcal (130 kJ)
1 cup, 64 grams20 kcal (83 kJ)
1 floweret, 25 grams8 kcal (32 kJ)
1 head, large (6-7" dia), 511 grams158 kcal (664 kJ)
1 head, medium (5-6" dia), 431 grams134 kcal (560 kJ)
1 head, small (4" dia), 325 grams101 kcal (422 kJ)

Calories in Cauliflower, Green, Cooked, With or Without Salt

Refuse: 0%
Serving SizeCalories per Serving
100 grams32 kcal (136 kJ)
0.2 head, 90 grams29 kcal (122 kJ)
0.5 cup (1" pieces), 62 grams20 kcal (84 kJ)

Cauliflower Nutritional Information

Cauliflower Raw and Cooked
Nutritional value per 100 g (3.5 oz)
NutrientsCauliflower, rawCauliflower, cooked, boiled, drained, without salt
Water92.07 g93 g
Energy104 kJ (25 kcal)96 kJ (23 kcal)
Carbohydrates4.97 g4.11 g
Fiber2.0 g2.3 g
Sugars1.91 g2.08 g
Total Fat:0.28 g0.45 g
Cholesterol0 mg0 mg
Protein1.92 g1.84 g
Calcium, Ca22 mg (2 %)16 mg (2 %)
Iron, Fe0.42 mg (2 %)0.32 mg (2 %)
Magnesium, Mg15 mg (4 %)9 mg (2 %)
Phosphorus, P44 mg (4 %)32 mg (3 %)
Potassium, K299 mg (6 %)142 mg (3 %)
Sodium, Na30 mg (1 %)15 mg (1 %)
Zinc, Zn0.27 mg (2 %)0.17 mg (1 %)
Copper, Cu0.039 mg (2 %)0.018 mg (1 %)
Manganese, Mn0.155 mg (8 %)0.132 mg (7 %)
Selenium, Se0.6 mcg (1 %)0.6 mcg (1 %)
Vitamin C48.2 mg (80 %)44.3 mg (74 %)
Thiamine (Vit. B1)0.050 mg (3 %)0.042 mg (3 %)
Riboflavin (Vit. B2)0.060 mg (4 %)0.052 mg (3 %)
Niacin (Vit. B3)0.507 mg (3 %)0.410 mg (2 %)
Pantothenic acid (B5)0.667 mg (7 %)0.508 mg (5 %)
Vitamin B60.184 mg (9 %)0.173 mg (9 %)
Folate (Vit. B9)57 mcg (14 %)44 mcg (11 %)
Vitamin B120 mcg (0 %)0 mcg (0 %)
Vitamin A2 IU (0 %)12 IU (0 %)
Vitamin E0.08 mg (0 %)0.07 mg (0 %)
Vitamin K15.5 mcg (19 %)13.8 mcg (17 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

Cauliflower Recipes

Chicken Cauliflower Soup

Chicken Cauliflower Soup
This soup can be made in two ways, using cooked or raw chicken. If you use cooked chicken it will significantly shorten the cooking time. The soup contains a good source of vitamin C and niacin. It is low in calories, carbs, glycemic index, cholesterol and fat.

Vegetable Frittata Recipe

Vegetable Frittata Recipe
The recipe contains just 143 calories and 3g of net carbs, and is suitable for a low carb high protein diet. This recipe is diabetes appropriate, is low in sodium, low GI, and is a good source of riboflavin.

Spinach Soup Recipe

Spinach Soup Recipe with Cauliflower
This yummy and nutritious soup is easy to make and takes only 20 min. One serving of the soup provides just 106 kcal, 4g of net carbs and a good source of vitamin A, vitamin C, folate and manganese. This soup can be served either hot or cold.

Lamb CurryRecipe

Lamb Curry with Cauliflower Rice

This Indian spinach and lamb curry contains 326 calories per serving. Preparation and cooking time is 1 hour 10 min in total. The recipe is very nutritious and full of fiber, protein, potassium, iron, folate, magnesium, manganese, niacin, vitamin A, B12, B6, C, etc.  

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