EatSeeCauliflower nutrition information
| Nutrient | Carbs 100 g | % RI* | Serving (150 g) |
|---|---|---|---|
| Energy | 25 kcal105 kJ | 1% | 38 kcal159 kJ |
| Fat | 0.3 g | 0% | 0.5 g |
| of which saturated fatty acids | 0.1 g | 1% | 0.2 g |
| Carbs | 3 g | 1% | 4.5 g |
| of which sugars | 1.9 g | 2% | 2.9 g |
| Fiber | 2 g | - | 3 g |
| Protein | 1.9 g | 4% | 2.9 g |
| Salt | 0.08 g | 1% | 0.12 g |
| Water | 92.1 g | - | 138.2 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in cauliflower?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 florets13 g | 3 kcal | 0.2 g | 0.4 g | <0.1 g |
| 100 g | 25 kcal | 1.9 g | 3 g | 0.3 g |
| Serving150 g | 38 kcal | 2.9 g | 4.5 g | 0.5 g |
| Whole cauliflower550 g | 138 kcal | 10.5 g | 16.5 g | 1.7 g |
Vitamins and minerals
Per 100 g, cauliflower provides the most vitamin C (60% DV), folate (28%), and vitamin K (21%). We show nutrients that provide at least 2% DV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 299 mg | 15% |
| Calcium | 22 mg | 3% |
| Magnesium | 15 mg | 4% |
| Phosphorus | 44 mg | 6% |
| Iron | 0.4 mg | 3% |
| Zinc | 0.3 mg | 3% |
| Vitamin C | 48.2 mg | 60% |
| Vitamin B1 (thiamin) | 0.05 mg | 5% |
| Vitamin B2 (riboflavin) | 0.06 mg | 4% |
| Vitamin B3 (niacin) | 0.5 mg | 3% |
| Vitamin B6 | 0.18 mg | 13% |
| Folate | 57 µg | 28% |
| Vitamin K | 15.5 µg | 21% |
Cauliflower compared with other foods
Cauliflower has more calories per 100 g than 36% of the vegetables in our chart. Here are foods in the vegetables category with a similar calorie count (kcal per 100 g):
- Sauerkraut19 kcal
- Green bell pepper20 kcal
- Mushrooms22 kcal
- Spinach23 kcal
- Cauliflower25 kcal
- White cabbage25 kcal
- Yellow bell pepper27 kcal
- Red cabbage31 kcal
- Red bell pepper31 kcal
Cauliflower in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1800 kcal meal plan - day 1: creamy cauliflower soup with Parmesan and pumpkin seeds
- 2500 kcal meal plan – day 6: roasted cauliflower and sweet potato with chickpeas and tahini sauce
- Vegetarian meal plan – day 4: creamy cauliflower soup with Parmesan and pumpkin seeds
- High-protein meal plan – day 5: roasted turkey with broccoli and cauliflower
Recipes with this ingredient
- Baked cauliflower with egg, spinach, and cheese - about 527 kcal per serving
- Creamy cauliflower soup with Parmesan and pumpkin seeds – about 363 kcal per serving
- Chicken patties with cauliflower mash and slaw – about 472 kcal per serving
- Roasted cauliflower and sweet potato with chickpeas and tahini sauce – about 478 kcal per serving
- Roast turkey with broccoli and cauliflower - about 364 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database – “Cauliflower, raw” (NDB 11135). Polish names and serving sizes: EatSee editorial team. Values are estimates—they vary depending on variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.