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How Many Calories in Cauliflower?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 7 kcal | 0.5g |
| 100g | 25 kcal | 1.9g |
| 1 cup chopped | 147 kcal | 11.2g |
A cauliflower contains 25 calories per 100g. A typical 1 cup chopped (588g) provides about 147 calories. Cauliflower is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Cauliflower Nutrition Facts
| Nutrient | Per 100g | Per serving (588g) |
|---|---|---|
| Calories | 25 kcal | 147 kcal |
| Protein | 1.9g | 11.2g |
| Carbohydrates | 5.0g | 29.4g |
| of which Sugars | 1.9g | 11.2g |
| Fat | 0.3g | 1.8g |
| of which Saturates | 0.1g | 0.6g |
| Fibre | 2.0g | 11.8g |
| Sodium | 30.0mg | 176mg |
| Potassium | 299.0mg | 1758mg |
| Calcium | 22.0mg | 129mg |
| Iron | 0.4mg | 2.4mg |
| Vitamin C | 48.2mg | 283.4mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.6µg | 4µg |
| Riboflavin (B2) | 0.1mg | 0.6mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (1% DV)
- High in vitamin C (54% DV) — an excellent source
- Calories: 1% DV
- Protein: 4% DV
- Carbohydrates: 2% DV
- Fibre: 7% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 1% DV
- Potassium: 6% DV
- Calcium: 2% DV
- Iron: 2% DV
- Vitamin C: 54% DV
- Vitamin A: 0% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking cauliflower
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether cauliflower is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out cauliflower for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does cauliflower fit your diet?
Low-carb / keto
Cauliflower contains 5.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 25 calories per 100g, cauliflower is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in cauliflower per 100g?
Cauliflower contains 25 calories per 100g, based on USDA reference data.
Is cauliflower high in calories?
A 1 cup chopped of cauliflower (588g) has around 147 calories — roughly 7% of a 2,000-calorie daily intake.
Is cauliflower good for weight loss?
At 25 calories per 100g, cauliflower is relatively low in calories and can fit well into a weight-loss diet. A 1 cup chopped provides about 147 calories.
How much protein is in cauliflower?
Cauliflower contains 1.9g of protein per 100g.
Is cauliflower a good source of fibre?
Cauliflower is relatively low in fibre at 2.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does cauliflower compare to cabbage?
Cauliflower has 25 calories per 100g, close to cabbage at 25 — 0 calories fewer per 100g. See the full macro breakdown above.
Is cauliflower keto-friendly?
Cauliflower contains 5.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of cauliflower for 20g of protein?
With 1.9g of protein per 100g, you'd need roughly 1053g of cauliflower to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to cauliflower by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cauliflower (this page) | 25 kcal | 1.9g | 5.0g | 0.3g |
| Cabbage | 25 kcal | 1.3g | 5.8g | 0.1g |
| Carrots, Canned, Regular Pack, Drained Solids | 25 kcal | 0.6g | 5.5g | 0.2g |
| Aubergine | 25 kcal | 1.0g | 5.9g | 0.2g |
| Jew's Ear, (pepeao), Raw | 25 kcal | 0.5g | 6.8g | 0.0g |
| Mushrooms, Canned, Drained Solids | 25 kcal | 1.9g | 5.1g | 0.3g |
| Squash, Summer, Crookneck and Straightneck, Frozen | 25 kcal | 1.3g | 5.5g | 0.2g |
More kit for cauliflower tracking
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Eye Health Vitamins
This food is rich in nutrients linked to eye health. CorneaCare's targeted vitamin formulas support long-term vision health.
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.