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.

Calories in Cauliflower, Raw

Refuse: 61% (Leaf stalks, cores and trimmings)
Scientific Name: Brassica oleracea (Botrytis Group)

Serving Size	Calories per Serving
100 grams	25 kcal (104 kJ)
1 cup chopped (1/2" pieces), 107 grams	27 kcal (111 kJ)
1 floweret, 13 grams	3 kcal (14 kJ)
1 head large (6-7" dia.), 840 grams	210 kcal (874 kJ)
1 head medium (5-6" dia.), 588 grams	147 kcal (612 kJ)
1 head small (4" dia.), 265 grams	66 kcal (276 kJ)

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

Refuse: 0%

Serving Size	Calories per Serving
100 grams	23 kcal (96 kJ)
0.5 cup (1" pieces), 62 grams	14 kcal (66 kJ)
3 flowerets, 54 grams	12 kcal (52 kJ)

Calories in Cauliflower, Green, Raw

Refuse: 39% (Leaf stalks, core and trimmings)
Scientific Name: Brassica oleracea (Botrytis group)

Serving Size	Calories per Serving
100 grams	31 kcal (130 kJ)
1 cup, 64 grams	20 kcal (83 kJ)
1 floweret, 25 grams	8 kcal (32 kJ)
1 head, large (6-7" dia), 511 grams	158 kcal (664 kJ)
1 head, medium (5-6" dia), 431 grams	134 kcal (560 kJ)
1 head, small (4" dia), 325 grams	101 kcal (422 kJ)

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

Refuse: 0%

Serving Size	Calories per Serving
100 grams	32 kcal (136 kJ)
0.2 head, 90 grams	29 kcal (122 kJ)
0.5 cup (1" pieces), 62 grams	20 kcal (84 kJ)

Cauliflower Nutritional Information

Cauliflower Raw and Cooked

Nutritional value per 100 g (3.5 oz)
Proximates:
Nutrients	Cauliflower, raw	Cauliflower, cooked, boiled, drained, without salt
Water	92.07 g	93 g
Energy	104 kJ (25 kcal)	96 kJ (23 kcal)
Carbohydrates	4.97 g	4.11 g
Fiber	2.0 g	2.3 g
Sugars	1.91 g	2.08 g
Total Fat:	0.28 g	0.45 g
Cholesterol	0 mg	0 mg
Protein	1.92 g	1.84 g
Minerals:
Calcium, Ca	22 mg (2 %)	16 mg (2 %)
Iron, Fe	0.42 mg (2 %)	0.32 mg (2 %)
Magnesium, Mg	15 mg (4 %)	9 mg (2 %)
Phosphorus, P	44 mg (4 %)	32 mg (3 %)
Potassium, K	299 mg (6 %)	142 mg (3 %)
Sodium, Na	30 mg (1 %)	15 mg (1 %)
Zinc, Zn	0.27 mg (2 %)	0.17 mg (1 %)
Copper, Cu	0.039 mg (2 %)	0.018 mg (1 %)
Manganese, Mn	0.155 mg (8 %)	0.132 mg (7 %)
Selenium, Se	0.6 mcg (1 %)	0.6 mcg (1 %)
Vitamins:
Vitamin C	48.2 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 B6	0.184 mg (9 %)	0.173 mg (9 %)
Folate (Vit. B9)	57 mcg (14 %)	44 mcg (11 %)
Vitamin B12	0 mcg (0 %)	0 mcg (0 %)
Vitamin A	2 IU (0 %)	12 IU (0 %)
Vitamin E	0.08 mg (0 %)	0.07 mg (0 %)
Vitamin K	15.5 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

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