Calories in Cauliflower, cooked, boiled, drained, without salt
Generic food Cooked Vegetables
Cauliflower, cooked, boiled, drained, without salt contains 23 kcal per 100 g. A typical serving of 3 flowerets (54 g) provides about 12 kcal.
Roughly 59% of its calories come from carbohydrates, with 26% from protein and 15% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 49% of the Daily Value for Vitamin C, 12% of the Daily Value for Vitamin K and 11% 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 USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 23 kcal | |
| Total fat ? | 0.45 g | 0.6% |
| Saturated fat ? | 0.07 g | 0.4% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 15 mg | 0.7% |
| Total carbohydrates C | 4.1 g | 1% |
| Dietary fiber ? | 2.3 g | 8% |
| Total sugars I | 2.1 g | |
| Protein ? | 1.8 g | 4% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C ? | 44.3 mg | 49% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.07 mg | 0.5% |
| Vitamin K I | 13.8 µg | 12% |
| Thiamin (B1) ? | 0.042 mg | 4% |
| Riboflavin (B2) ? | 0.052 mg | 4% |
| Niacin (B3) ? | 0.41 mg | 3% |
| Pantothenic acid (B5) ? | 0.51 mg | 10% |
| Vitamin B6 ? | 0.17 mg | 10% |
| Folate (B9) C | 44 µg | 11% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 39.1 mg | 7% |
| Calcium ? | 16 mg | 1% |
| Iron ? | 0.32 mg | 2% |
| Magnesium ? | 9 mg | 2% |
| Phosphorus ? | 32 mg | 3% |
| Potassium ? | 142 mg | 3% |
| Zinc ? | 0.17 mg | 2% |
| Copper ? | 0.018 mg | 2% |
| Manganese ? | 0.13 mg | 6% |
| Selenium ? | 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 59%
- Fat 15%
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
- Protein1.8 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber2.3 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars2.1 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.45 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.07 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium15 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal8 gprotein density, useful for comparing foods with different calorie levels
- Water93 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.032 g |
|---|---|
| Polyunsaturated fat ? | 0.22 g |
Amino acids (18)
| Tryptophan ? | 0.024 g |
|---|---|
| Threonine ? | 0.067 g |
| Isoleucine ? | 0.07 g |
| Leucine ? | 0.11 g |
| Lysine ? | 0.099 g |
| Methionine ? | 0.026 g |
| Cystine ? | 0.021 g |
| Phenylalanine ? | 0.066 g |
| Tyrosine ? | 0.04 g |
| Valine ? | 0.092 g |
| Arginine ? | 0.089 g |
| Histidine ? | 0.037 g |
| Alanine ? | 0.097 g |
| Aspartic acid ? | 0.22 g |
| Glutamic acid ? | 0.25 g |
| Glycine ? | 0.059 g |
| Proline ? | 0.079 g |
| Serine ? | 0.096 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.05 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 ? | 0.062 g |
| SFA 18:0 ? | 0.008 g |
| MUFA 18:1 ? | 0.032 g |
| PUFA 18:3 ? | 0.17 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 7 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 29 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (12)
| Water ? | 93 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.6 g |
| Theobromine Z | 0 mg |
| Energy C | 96 kJ |
| Vitamin A, IU C | 12 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 44 µg |
| Betaine M | 0.1 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, 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 |
| Cauliflower, fresh, cooked, fat added, NS as to fat type 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 |
|---|---|---|---|---|
| Chrysanthemum, garland, cooked, boiled, drained, with salt Cooked | 20 | 1.6 g | 4.3 g | 0.09 g |
| Chrysanthemum, garland, cooked, boiled, drained, without salt Cooked | 20 | 1.6 g | 4.3 g | 0.09 g |
| Okra, cooked, boiled, drained, without salt Cooked | 22 | 1.9 g | 4.5 g | 0.21 g |
| Okra, cooked, boiled, drained, with salt Cooked | 22 | 1.9 g | 4.5 g | 0.21 g |
| Asparagus, fresh, cooked, no added fat Cooked | 21 | 2.4 g | 4.2 g | 0.13 g |
| Turnips, frozen, cooked, boiled, drained, without salt Cooked | 23 | 1.5 g | 4.4 g | 0.24 g |
| Turnips, frozen, cooked, boiled, drained, with salt Cooked | 21 | 1.5 g | 3.7 g | 0.24 g |
| Mushrooms, white, cooked, boiled, drained, with salt Cooked | 28 | 2.2 g | 5.3 g | 0.47 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 23 kcal. 3 flowerets (54 g): about 12 kcal. 0.5 cup, 1" pieces (62 g): about 14 kcal.
How much protein is in cooked cauliflower?
Cooked cauliflower contains 1.8 g of protein per 100 g (4% of the 50 g Daily Value), or 0.99 g in 3 flowerets (54 g). About 26% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in cooked cauliflower?
Cooked cauliflower has 4.1 g of total carbohydrates per 100 g, including 2.3 g of fiber and 2.1 g of sugars.
How much fat is in cooked cauliflower?
Cooked cauliflower contains 0.45 g of fat per 100 g, of which 0.07 g is saturated (0.4% 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 (49% DV), Vitamin K (12% DV), Folate (B9) (11% DV), Vitamin B6 (10% DV) and Pantothenic acid (B5) (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked cauliflower?
100 g contains 15 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Does cauliflower have the same nutrition cooked and raw?
No. Per 100 g, cauliflower, cooked, boiled, drained, without salt has 23 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170397. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.