Calories in Blumenkohl, rohöl
Generic food Raw Gemüse
Blumenkohl, rohöl contains 25 kcal per 100 g. A typical serving of 1 Kopfmedium, 5-6" dia. (588 g) provides about 147 kcal.
Roughly 66 % of its calories come from carbohydrates, with 26 % from protein and 8 % from fat (estimated with general energy factors).
That is less energy than the typical item in Gemüse und Gemüseprodukte on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 54 % of the Daily Value for Vitamin C, 14 % of the Daily Value for Folat (B9) and 13 % of the Daily Value for Pantothensäure (B5).
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 25 kcal | |
| Total fat C | 0,28 g | 0,4 % |
| Saturated fat C | 0,13 g | 0,7 % |
| Trans fat C | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium C | 30 mg | 1 % |
| Total carbohydrates C | 5 g | 2 % |
| Dietary fiber C | 2 g | 7 % |
| Total sugars M | 1,9 g | |
| Protein M | 1,9 g | 4 % |
| Vitamin A ? | 0 µg | 0 % |
| Vitamin C C | 48,2 mg | 54 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E I | 0,08 mg | 0,5 % |
| Vitamin K C | 15,5 µg | 13 % |
| Thiamin (B1) C | 0,05 mg | 4 % |
| Riboflavin (B2) C | 0,06 mg | 5 % |
| Niacin (B3) C | 0,51 mg | 3 % |
| Pantothensäure (B5) C | 0,67 mg | 13 % |
| Vitamin B6 C | 0,18 mg | 11 % |
| Folat (B9) C | 57 µg | 14 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Cholin I | 44,3 mg | 8 % |
| Calcium C | 22 mg | 2 % |
| Eisen C | 0,42 mg | 2 % |
| Magnesium C | 15 mg | 4 % |
| Phosphor C | 44 mg | 4 % |
| Kalium C | 299 mg | 6 % |
| Zink C | 0,27 mg | 2 % |
| Kupfer C | 0,039 mg | 4 % |
| Mangan C | 0,16 mg | 7 % |
| Selen M | 0,6 µg | 1 % |
| Fluorid M | 1 µg |
% 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 26 %
- Carbohydrates 66 %
- Fat 8 %
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
- Protein1,9 gbelow the median for Gemüse und Gemüseprodukte (median 2 g)
- Fiber2 gbelow the median for Gemüse und Gemüseprodukte (median 2,2 g)
- Sugars1,9 gbelow the median for Gemüse und Gemüseprodukte (median 2,3 g)
- Fat0,28 gbelow the median for Gemüse und Gemüseprodukte (median 0,3 g)
- Saturated fat0,13 gin the top quarter of Gemüse und Gemüseprodukte (median 0,052 g)
- Sodium30 mgbelow the median for Gemüse und Gemüseprodukte (median 36 mg)
- Protein per 100 kcal7,7 gprotein density, useful for comparing foods with different calorie levels
- Water92,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 0,034 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,031 g |
Sugars and starch (6)
| Saccharose M | 0 g |
|---|---|
| Glucose M | 0,94 g |
| Fruktose M | 0,97 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0,02 g |
|---|---|
| Threonin M | 0,076 g |
| Isoleucin M | 0,071 g |
| Leucin M | 0,11 g |
| Lysin M | 0,22 g |
| Methionin M | 0,02 g |
| Cystin M | 0,02 g |
| Phenylalanin M | 0,065 g |
| Tyrosin M | 0,051 g |
| Valin M | 0,13 g |
| Arginin M | 0,086 g |
| Histidin M | 0,056 g |
| Alanin M | 0,12 g |
| Asparaginsäure M | 0,18 g |
| Glutaminsäure M | 0,26 g |
| Glycin M | 0,071 g |
| Prolin M | 0,071 g |
| Serin M | 0,086 g |
Individual fatty acids (45)
| EPA (Omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0,015 g |
| Linolsäure (Omega-6, 18:2) ? | 0,016 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0,018 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0,093 g |
| SFA 18:0 M | 0,009 g |
| SFA 20:0 M | 0,003 g |
| MUFA 18:1 ? | 0,027 g |
| PUFA 18:3 ? | 0,015 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0,002 g |
| MUFA 14:1 M | 0,002 g |
| MUFA 16:1 ? | 0,003 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0,002 g |
| SFA 17:0 M | 0,001 g |
| SFA 24:0 M | 0,002 g |
| TFA 16:1 t M | 0 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t nicht näher definiert M | 0 g |
| PUFA 18:2 CLA M | 0,003 g |
| MUFA 24:1 c M | 0,002 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0,003 g |
| MUFA 18:1 c M | 0,027 g |
| PUFA 18:2 n-6 c,c M | 0,013 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Gesamt-trans-Monoensäuren C | 0 g |
| Gesamt-trans-Polyensäuren C | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (10)
| Beta-Carotin M | 0 µg |
|---|---|
| Lycopin M | 0 µg |
| Lutein + Zeaxanthin M | 1 µg |
| Retinol Z | 0 µg |
| Carotin, alpha M | 0 µg |
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0,2 mg |
| Tocopherol, Delta M | 0 mg |
Sterols (1)
| Phytosterine ? | 18 mg |
|---|
Other components (13)
| Wasser C | 92,1 g |
|---|---|
| Alkohol Z | 0 g |
| Koffein Z | 0 mg |
| Asche C | 0,76 g |
| Theobromin Z | 0 mg |
| Energie C | 104 kJ |
| Vitamin A, IE ? | 0 IU |
| Vitamin K (Menachinon-4) M | 0 µg |
| Vitamin K (Dihydrophyllochinon) M | 0 µg |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel ? | 57 µg |
| Vitamin E, zugesetzt Z | 0 mg |
| Vitamin B-12, zugesetzt Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA Foundation | USDA FNDDS |
|---|---|---|
| Calories | 22,9 kcal | 25 kcal |
| Protein | 1,6 g | 1,9 g |
| Carbohydrates | 4,7 g | 5 g |
| Fat | 0,24 g | 0,28 g |
| Fiber | 2 g | 2 g |
| Sugars | n/a | 1,9 g |
| Sodium | 20 mg | 30 mg |
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, rohöl Raw | 31 | 3 g | 6,1 g | 0,3 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, 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 |
|---|---|---|---|---|
| Spargel, rohöl Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
| Grüner Glockenpfeffer, rohöl Raw | 20 | 0,86 g | 4,6 g | 0,17 g |
| Romainensalat, rohöl Raw | 17 | 1,2 g | 3,3 g | 0,3 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 |
| Sellerie, rohöl Raw | 14 | 0,69 g | 3 g | 0,17 g |
| Spinat, rohöl Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Tomaten, rot, reif, rohöl Raw | 18 | 0,88 g | 3,9 g | 0,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Broccolin, rohöl vs Blumenkohl, rohölSpargel, rohöl vs Blumenkohl, rohölBlumenkohl, rohöl vs Grüner Glockenpfeffer, rohöl
Frequently asked questions
How many calories are in Raw Blumenkohl?
100 g of Raw Blumenkohl has 25 kcal. 1 Kopfmedium, 5-6" dia. (588 g): about 147 kcal. 1 Blüte (13 g): about 3 kcal. 1 Tasse gehackt, 1/2 "Stücke (107 g): about 27 kcal.
How much protein is in Raw Blumenkohl?
Raw Blumenkohl contains 1,9 g of protein per 100 g (4 % of the 50 g Daily Value), or 11,3 g in 1 Kopfmedium, 5-6" dia. (588 g). About 26 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is below the median (median 2 g).
How many carbs are in Raw Blumenkohl?
Raw Blumenkohl has 5 g of total carbohydrates per 100 g, including 2 g of fiber and 1,9 g of sugars.
How much fat is in Raw Blumenkohl?
Raw Blumenkohl contains 0,28 g of fat per 100 g, of which 0,13 g is saturated (0,7 % 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 (54 % DV), Folat (B9) (14 % DV), Pantothensäure (B5) (13 % DV), Vitamin K (13 % DV) and Vitamin B6 (11 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw Blumenkohl?
100 g contains 30 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, rohöl has 25 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 169986. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.