Calories in Cauliflower, cooked, as ingredient
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Cauliflower, cooked, as ingredient contains 26 kcal per 100 g. A typical serving of 1 fl oz, with ice (23 g) provides about 6 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 not included in a food category on FoodFactly, where the median is 193 kcal per 100 g across 76 foods.
100 g provides 47% of the Daily Value for Vitamin C, 13% of the Daily Value for Vitamin K and 13% of the Daily Value for Folate (B9).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 26 kcal | |
| Total fat C | 0.29 g | 0.4% |
| Saturated fat C | 0.14 g | 0.7% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 31 mg | 1% |
| Total carbohydrates C | 5.2 g | 2% |
| Dietary fiber C | 2.1 g | 8% |
| Total sugars C | 2 g | |
| Protein C | 2 g | 4% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 42.7 mg | 47% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.08 mg | 0.5% |
| Vitamin K C | 16.1 µg | 13% |
| Thiamin (B1) C | 0.047 mg | 4% |
| Riboflavin (B2) C | 0.059 mg | 5% |
| Niacin (B3) C | 0.5 mg | 3% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 50 µg | 13% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 46.1 mg | 8% |
| Calcium C | 23 mg | 2% |
| Iron C | 0.44 mg | 2% |
| Magnesium C | 16 mg | 4% |
| Phosphorus C | 46 mg | 4% |
| Potassium C | 311 mg | 7% |
| Zinc C | 0.28 mg | 3% |
| Copper C | 0.041 mg | 5% |
| Selenium C | 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 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
- Protein2 gbelow the median for not included in a food category (median 2.8 g)
- Fiber2.1 gabove the median for not included in a food category (median 1.3 g)
- Sugars2 gbelow the median for not included in a food category (median 2.7 g)
- Fat0.29 gin the lowest quarter of not included in a food category (median 0.78 g)
- Saturated fat0.14 gbelow the median for not included in a food category (median 0.16 g)
- Sodium31 mgbelow the median for not included in a food category (median 69 mg)
- Protein per 100 kcal7.7 gprotein density, useful for comparing foods with different calorie levels
- Water91.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.035 g |
|---|---|
| Polyunsaturated fat C | 0.032 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.017 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.019 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.097 g |
| SFA 18:0 C | 0.009 g |
| MUFA 18:1 C | 0.028 g |
| PUFA 18:3 C | 0.016 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.003 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 91.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 50 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cauliflower
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cauliflower, cooked, boiled, drained, with salt Cooked | 23 | 1.8 g | 4.1 g | 0.45 g |
| Cauliflower, frozen, cooked, boiled, drained, with salt Cooked | 17 | 1.6 g | 3.2 g | 0.22 g |
| Cauliflower, green, raw Raw | 31 | 3 g | 6.1 g | 0.3 g |
| Cauliflower, green, cooked, no salt added Cooked | 32 | 3 g | 6.3 g | 0.31 g |
| Cauliflower, green, cooked, with salt Cooked | 32 | 3 g | 6.3 g | 0.31 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Cauliflower, cooked, boiled, drained, without salt Cooked | 23 | 1.8 g | 4.1 g | 0.45 g |
| Cauliflower, frozen, unprepared Frozen | 24 | 2 g | 4.7 g | 0.27 g |
| Cauliflower, frozen, cooked, boiled, drained, without salt Cooked | 19 | 1.6 g | 3.8 g | 0.22 g |
| Cauliflower, fresh, cooked, no added fat Cooked | 26 | 2 g | 5.2 g | 0.29 g |
| Cauliflower, frozen, cooked, no added fat Cooked | 19 | 1.6 g | 3.7 g | 0.22 g |
| Cauliflower, NS as to form, cooked 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 |
|---|---|---|---|---|
| Broccoli, cooked, as ingredient Cooked | 41 | 2.7 g | 6.5 g | 0.35 g |
| Mushrooms, cooked, as ingredient Cooked | 39 | 3.6 g | 5.2 g | 0.43 g |
| Tomatoes, cooked, as ingredient Cooked | 22 | 1.1 g | 4.9 g | 0.25 g |
| Celery, cooked, as ingredient Cooked | 18 | 0.53 g | 3.6 g | 0.17 g |
| Cabbage, cooked, as ingredient Cooked | 32 | 1 g | 6.7 g | 0.24 g |
| Summer squash, cooked, as ingredient Cooked | 21 | 1.3 g | 4.1 g | 0.35 g |
| Squash, Indian, cooked, boiled (Navajo) Cooked | 16 | 0.31 g | 3.2 g | 0.15 g |
| Green beans, cooked, as ingredient Cooked | 42 | 2.1 g | 7.7 g | 0.29 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked cauliflower?
100 g of cooked cauliflower has 26 kcal. 1 fl oz, with ice (23 g): about 6 kcal. 1 fl oz, no ice (31 g): about 8 kcal. 1 fl oz, NFS (31 g): about 8 kcal.
How much protein is in cooked cauliflower?
Cooked cauliflower contains 2 g of protein per 100 g (4% of the 50 g Daily Value), or 0.46 g in 1 fl oz, with ice (23 g). About 26% of its calories come from protein. Compared with other not included in a food category, that is below the median (median 2.8 g).
How many carbs are in cooked cauliflower?
Cooked cauliflower has 5.2 g of total carbohydrates per 100 g, including 2.1 g of fiber and 2 g of sugars.
How much fat is in cooked cauliflower?
Cooked cauliflower contains 0.29 g of fat per 100 g, of which 0.14 g is saturated (0.7% of the Daily Value).
What vitamins and minerals does cooked cauliflower contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (47% DV), Vitamin K (13% DV), Folate (B9) (13% DV) and Vitamin B6 (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked cauliflower?
100 g contains 31 mg of sodium, 1% of the 2,300 mg Daily Value.
Does cauliflower have the same nutrition cooked and raw?
No. Per 100 g, cauliflower, cooked, as ingredient has 26 kcal, while cauliflower, green, raw has 31 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2710801. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.