Calories in Blumenkohl, grün, rohöl

Generic food Raw Gemüse

Blumenkohl, grün, rohöl contains 31 kcal per 100 g. A typical serving of 1 Kopf, Medium, 5-6" dia (431 g) provides about 134 kcal.

Roughly 63 % of its calories come from carbohydrates, with 30 % from protein and 7 % from fat (estimated with general energy factors).

That is close to the median for Gemüse und Gemüseprodukte on FoodFactly (35 kcal per 100 g).

100 g provides 98 % of the Daily Value for Vitamin C, 17 % of the Daily Value for Vitamin K and 14 % of the Daily Value for Folat (B9).

These values are for the Raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

31kcal per 100 g

3 gprotein

6,1 gcarbohydrates

0,3 gfat

134kcal in 1 Kopf, Medium, 5-6" dia (431 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	31 kcal
Total fat ?	0,3 g	0,4 %
Saturated fat ?	0,047 g	0,2 %
Trans fat Z	0 g
Cholesterol Z	0 mg	0 %
Sodium ?	23 mg	1 %
Total carbohydrates C	6,1 g	2 %
Dietary fiber ?	3,2 g	11 %
Total sugars I	3 g
Protein ?	3 g	6 %
Vitamin A C	8 µg	0,9 %
Vitamin C ?	88,1 mg	98 %
Vitamin D Z	0 µg	0 %
Vitamin E M	0,04 mg	0,3 %
Vitamin K I	20,2 µg	17 %
Thiamin (B1) ?	0,08 mg	7 %
Riboflavin (B2) ?	0,1 mg	8 %
Niacin (B3) ?	0,73 mg	5 %
Pantothensäure (B5) ?	0,7 mg	14 %
Vitamin B6 ?	0,22 mg	13 %
Folat (B9) C	57 µg	14 %
Vitamin B12 Z	0 µg	0 %
Cholin I	57,1 mg	10 %
Calcium ?	33 mg	3 %
Eisen ?	0,73 mg	4 %
Magnesium ?	20 mg	5 %
Phosphor ?	62 mg	5 %
Kalium ?	300 mg	6 %
Zink ?	0,64 mg	6 %
Kupfer ?	0,041 mg	5 %
Mangan ?	0,25 mg	11 %
Selen I	0,6 µg	1 %

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 30 %
Carbohydrates 63 %
Fat 7 %

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein3 gabove the median for Gemüse und Gemüseprodukte (median 2 g)
Fiber3,2 gin the top quarter of Gemüse und Gemüseprodukte (median 2,2 g)
Sugars3 gabove the median for Gemüse und Gemüseprodukte (median 2,3 g)
Saturated fat0,047 gbelow the median for Gemüse und Gemüseprodukte (median 0,052 g)
Sodium23 mgbelow the median for Gemüse und Gemüseprodukte (median 36 mg)
Protein per 100 kcal9,5 gprotein density, useful for comparing foods with different calorie levels
Water89,8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Einfach ungesättigtes Fett ?	0,028 g
Mehrfach ungesättigtes Fett ?	0,13 g

Amino acids (18)

Tryptophan ?	0,039 g
Threonin ?	0,11 g
Isoleucin ?	0,11 g
Leucin ?	0,17 g
Lysin ?	0,16 g
Methionin ?	0,042 g
Cystin ?	0,034 g
Phenylalanin ?	0,11 g
Tyrosin ?	0,064 g
Valin ?	0,15 g
Arginin ?	0,14 g
Histidin ?	0,059 g
Alanin ?	0,16 g
Asparaginsäure ?	0,35 g
Glutaminsäure ?	0,39 g
Glycin ?	0,095 g
Prolin ?	0,13 g
Serin ?	0,15 g

Individual fatty acids (19)

EPA (Omega-3, 20:5 n-3) ?	0 g
DHA (Omega-3, 22:6 n-3) ?	0 g
Linolsäure (Omega-6, 18:2) ?	0,029 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0 g
SFA 14:0 ?	0 g
SFA 16:0 ?	0,038 g
SFA 18:0 ?	0,004 g
MUFA 18:1 ?	0,023 g
PUFA 18:3 ?	0,1 g
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0,004 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0,001 g
MUFA 22:1 ?	0,001 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (7)

Beta-Carotin ?	93 µg
Lycopin I	0 µg
Lutein + Zeaxanthin I	42 µg
Retinol Z	0 µg
Carotin, alpha I	0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z	0 IU
Cryptoxanthin, beta I	0 µg

Other components (11)

Wasser ?	89,8 g
Alkohol ?	0 g
Koffein Z	0 mg
Asche ?	0,88 g
Theobromin Z	0 mg
Energie ?	130 kJ
Vitamin A, IE C	155 IU
Folsäure Z	0 µg
Folat, Lebensmittel ?	57 µg
Vitamin E, zugesetzt Z	0 mg
Vitamin B-12, zugesetzt Z	0 µg

Other forms of Blumenkohl

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Blumenkohl, gekocht, gekocht, entwässert, mit Salz Cooked	23	1,8 g	4,1 g	0,45 g
Blumenkohl, gefroren, gekocht, gekocht, entwässert, mit Salz Cooked	17	1,6 g	3,2 g	0,22 g
Blumenkohl, grün, gekocht, kein Salz zugesetzt Cooked	32	3 g	6,3 g	0,31 g
Blumenkohl, grün, gekocht, mit Salz Cooked	32	3 g	6,3 g	0,31 g
Blumenkohl, rohöl Raw	25	1,9 g	5 g	0,28 g
Blumenkohl, gekocht, gekocht, entwässert, ohne Salz Cooked	23	1,8 g	4,1 g	0,45 g
Blumenkohl, gefroren, nicht zubereitet Frozen	24	2 g	4,7 g	0,27 g
Blumenkohl, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked	19	1,6 g	3,8 g	0,22 g
Blumenkohl, frisch, gekocht, kein Zusatz von Fett Cooked	26	2 g	5,2 g	0,29 g
Blumenkohl, gefroren, gekocht, kein Zusatz von Fett Cooked	19	1,6 g	3,7 g	0,22 g
Blumenkohl, NS in Form von, gekocht Cooked	49	1,9 g	5 g	2,9 g
Blumenkohl, frisch, gekocht, fettzusatz, NS nach Fetttyp Cooked	49	1,9 g	5 g	2,9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Grüne Bohnen, rohöl Raw	31	1,8 g	7 g	0,22 g
Broccolin, rohöl Raw	34	2,8 g	6,6 g	0,37 g
Kohl, rohöl Raw	25	1,3 g	5,8 g	0,1 g
Auberginen, rohöl Raw	25	0,98 g	5,9 g	0,18 g
Spargel, rohöl Raw	20	2,2 g	3,9 g	0,12 g
Broccoflower, rohöl Raw	31	3 g	6,1 g	0,3 g
Grünkohl, rohöl Raw	35	2,9 g	4,4 g	1,5 g
Roter Glockenpfeffer, rohöl Raw	26	0,99 g	6 g	0,3 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in Raw Blumenkohl?

100 g of Raw Blumenkohl has 31 kcal. 1 Kopf, Medium, 5-6" dia (431 g): about 134 kcal. 1 Blüte (25 g): about 8 kcal. 1 Tasse (64 g): about 20 kcal.

How much protein is in Raw Blumenkohl?

Raw Blumenkohl contains 3 g of protein per 100 g (6 % of the 50 g Daily Value), or 12,7 g in 1 Kopf, Medium, 5-6" dia (431 g). About 30 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is above the median (median 2 g).

How many carbs are in Raw Blumenkohl?

Raw Blumenkohl has 6,1 g of total carbohydrates per 100 g, including 3,2 g of fiber and 3 g of sugars.

How much fat is in Raw Blumenkohl?

Raw Blumenkohl contains 0,3 g of fat per 100 g, of which 0,047 g is saturated (0,2 % of the Daily Value).

What vitamins and minerals does Raw Blumenkohl contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (98 % DV), Vitamin K (17 % DV), Folat (B9) (14 % DV), Pantothensäure (B5) (14 % DV) and Vitamin B6 (13 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Raw Blumenkohl?

100 g contains 23 mg of sodium, 1 % of the 2,300 mg Daily Value.

Does Blumenkohl have the same nutrition Raw and Cooked?

No. Per 100 g, Blumenkohl, grün, rohöl has 31 kcal, while Blumenkohl, gekocht, gekocht, entwässert, mit Salz has 23 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated 1. April 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 169389. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.

Last updated: 6. November 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.