Calories in Cauliflower, frozen, cooked with oil
Generic food Cooked Vegetables
Cauliflower, frozen, cooked with oil contains 45 kcal per 100 g. A typical serving of 1 cup (190 g) provides about 86 kcal.
Roughly 57% of its calories come from fat, with 30% from carbohydrates and 13% from protein (estimated with general energy factors).
That is close to the median for other vegetables and combinations on FoodFactly (46 kcal per 100 g).
100 g provides 34% of the Daily Value for Vitamin C, 12% of the Daily Value for Vitamin K and 10% 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 | 45 kcal | |
| Total fat C | 3.1 g | 4% |
| Saturated fat C | 0.42 g | 2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 130 mg | 6% |
| Total carbohydrates C | 3.6 g | 1% |
| Dietary fiber C | 2.6 g | 9% |
| Total sugars C | 1 g | |
| Protein C | 1.6 g | 3% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 30.3 mg | 34% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.61 mg | 4% |
| Vitamin K C | 14.4 µg | 12% |
| Thiamin (B1) C | 0.036 mg | 3% |
| Riboflavin (B2) C | 0.051 mg | 4% |
| Niacin (B3) C | 0.3 mg | 2% |
| Vitamin B6 C | 0.085 mg | 5% |
| Folate (B9) C | 40 µg | 10% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 32.4 mg | 6% |
| Calcium C | 17 mg | 1% |
| Iron C | 0.4 mg | 2% |
| Magnesium C | 9 mg | 2% |
| Phosphorus C | 23 mg | 2% |
| Potassium C | 135 mg | 3% |
| Zinc C | 0.13 mg | 1% |
| Copper C | 0.023 mg | 3% |
| 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 13%
- Carbohydrates 30%
- Fat 57%
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
- Protein1.6 gbelow the median for other vegetables and combinations (median 2 g)
- Fiber2.6 gabove the median for other vegetables and combinations (median 2.2 g)
- Sugars1 gin the lowest quarter of other vegetables and combinations (median 2.4 g)
- Fat3.1 gin the top quarter of other vegetables and combinations (median 2.7 g)
- Saturated fat0.42 gbelow the median for other vegetables and combinations (median 0.69 g)
- Sodium130 mgbelow the median for other vegetables and combinations (median 138 mg)
- Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels
- Water91 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.2 g |
|---|---|
| Polyunsaturated fat C | 1.2 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 | 1 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.31 g |
| SFA 18:0 C | 0.088 g |
| MUFA 18:1 C | 1.2 g |
| PUFA 18:3 C | 0.21 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.01 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.02 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 6 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 23 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 91 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 40 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 and cauliflower, cooked, fat added Cooked | 46 | 2.3 g | 4.4 g | 2.7 g |
| Cactus, cooked, fat added Cooked | 38 | 1.3 g | 3.2 g | 2.6 g |
| Mustard greens, frozen, cooked, fat added Cooked | 41 | 2.2 g | 3 g | 2.8 g |
| Escarole, cooked Cooked | 37 | 1.1 g | 3 g | 2.7 g |
| Asparagus, fresh, cooked with oil Cooked | 49 | 2.3 g | 4 g | 3.3 g |
| Asparagus, NS as to form, cooked Cooked | 45 | 2.3 g | 4 g | 2.9 g |
| Asparagus, fresh, cooked, fat added, NS as to fat type Cooked | 45 | 2.3 g | 4 g | 2.9 g |
| Spinach, canned, cooked, fat added, NS as to fat type Cooked | 45 | 2.7 g | 3.3 g | 3 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 45 kcal. 1 cup (190 g): about 86 kcal.
How much protein is in cooked cauliflower?
Cooked cauliflower contains 1.6 g of protein per 100 g (3% of the 50 g Daily Value), or 3 g in 1 cup (190 g). About 13% of its calories come from protein. Compared with other other vegetables and combinations, that is below the median (median 2 g).
How many carbs are in cooked cauliflower?
Cooked cauliflower has 3.6 g of total carbohydrates per 100 g, including 2.6 g of fiber and 1 g of sugars.
How much fat is in cooked cauliflower?
Cooked cauliflower contains 3.1 g of fat per 100 g, of which 0.42 g is saturated (2% 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 (34% DV), Vitamin K (12% DV) and Folate (B9) (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked cauliflower?
100 g contains 130 mg of sodium, 6% of the 2,300 mg Daily Value.
Does cauliflower have the same nutrition cooked and raw?
No. Per 100 g, cauliflower, frozen, cooked with oil has 45 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 2709904. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.