Calories in Cauliflower, frozen, unprepared
Generic food Frozen Vegetables
Cauliflower, frozen, unprepared contains 24 kcal per 100 g. A typical serving of 1 package, 10 oz (284 g) provides about 68 kcal.
Roughly 64% of its calories come from carbohydrates, with 28% from protein and 8% 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 54% of the Daily Value for Vitamin C, 16% of the Daily Value for Folate (B9) and 12% of the Daily Value for Vitamin K.
These values are for the frozen 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 | 24 kcal | |
| Total fat ? | 0.27 g | 0.3% |
| Saturated fat ? | 0.041 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 24 mg | 1% |
| Total carbohydrates C | 4.7 g | 2% |
| Dietary fiber ? | 2.3 g | 8% |
| Total sugars I | 2.2 g | |
| Protein ? | 2 g | 4% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C ? | 48.8 mg | 54% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.07 mg | 0.5% |
| Vitamin K I | 14.8 µg | 12% |
| Thiamin (B1) ? | 0.051 mg | 4% |
| Riboflavin (B2) ? | 0.07 mg | 5% |
| Niacin (B3) ? | 0.43 mg | 3% |
| Pantothenic acid (B5) ? | 0.14 mg | 3% |
| Vitamin B6 ? | 0.12 mg | 7% |
| Folate (B9) C | 64 µg | 16% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline C | 41.9 mg | 8% |
| Calcium ? | 22 mg | 2% |
| Iron ? | 0.54 mg | 3% |
| Magnesium ? | 12 mg | 3% |
| Phosphorus ? | 35 mg | 3% |
| Potassium ? | 193 mg | 4% |
| Zinc ? | 0.17 mg | 2% |
| Copper ? | 0.031 mg | 3% |
| Manganese ? | 0.2 mg | 9% |
| Selenium M | 0.8 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 28%
- Carbohydrates 64%
- 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 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber2.3 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars2.2 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.27 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.041 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium24 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal8.4 gprotein density, useful for comparing foods with different calorie levels
- Water92.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.019 g |
|---|---|
| Polyunsaturated fat ? | 0.13 g |
Amino acids (18)
| Tryptophan ? | 0.026 g |
|---|---|
| Threonine ? | 0.073 g |
| Isoleucine ? | 0.077 g |
| Leucine ? | 0.12 g |
| Lysine ? | 0.11 g |
| Methionine ? | 0.028 g |
| Cystine ? | 0.023 g |
| Phenylalanine ? | 0.072 g |
| Tyrosine ? | 0.044 g |
| Valine ? | 0.1 g |
| Arginine ? | 0.097 g |
| Histidine ? | 0.041 g |
| Alanine ? | 0.11 g |
| Aspartic acid ? | 0.24 g |
| Glutamic acid ? | 0.27 g |
| Glycine ? | 0.065 g |
| Proline ? | 0.087 g |
| Serine ? | 0.11 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) ? | 0.029 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 ? | 0.036 g |
| SFA 18:0 ? | 0.005 g |
| MUFA 18:1 ? | 0.019 g |
| PUFA 18:3 ? | 0.098 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 | 31 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 (11)
| Water ? | 92.5 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.53 g |
| Theobromine Z | 0 mg |
| Energy ? | 100 kJ |
| Vitamin A, IU C | 12 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 64 µg |
| 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, cooked, boiled, drained, without salt Cooked | 23 | 1.8 g | 4.1 g | 0.45 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 |
|---|---|---|---|---|
| Okra, frozen, unprepared Frozen | 30 | 1.7 g | 6.6 g | 0.25 g |
| Beans, snap, green, frozen, all styles, unprepared Frozen | 33 | 1.8 g | 7.5 g | 0.21 g |
| Kale, frozen, unprepared Frozen | 28 | 2.7 g | 4.9 g | 0.46 g |
| Broccoli, frozen, chopped, unprepared Frozen | 26 | 2.8 g | 4.8 g | 0.29 g |
| Beans, snap, yellow, frozen, all styles, unprepared Frozen | 33 | 1.8 g | 7.6 g | 0.21 g |
| Broccoli, frozen, spears, unprepared Frozen | 29 | 3.1 g | 5.4 g | 0.34 g |
| Peppers, sweet, red, frozen, chopped, unprepared Frozen | 20 | 1.1 g | 4.5 g | 0.21 g |
| Squash, summer, zucchini, includes skin, frozen, unprepared Frozen | 17 | 1.2 g | 3.6 g | 0.13 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen cauliflower?
100 g of frozen cauliflower has 24 kcal. 1 package, 10 oz (284 g): about 68 kcal. 0.5 cup, 1" pieces (66 g): about 16 kcal.
How much protein is in frozen cauliflower?
Frozen cauliflower contains 2 g of protein per 100 g (4% of the 50 g Daily Value), or 5.7 g in 1 package, 10 oz (284 g). About 28% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in frozen cauliflower?
Frozen cauliflower has 4.7 g of total carbohydrates per 100 g, including 2.3 g of fiber and 2.2 g of sugars.
How much fat is in frozen cauliflower?
Frozen cauliflower contains 0.27 g of fat per 100 g, of which 0.041 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does frozen cauliflower contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (54% DV), Folate (B9) (16% DV) and Vitamin K (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen cauliflower?
100 g contains 24 mg of sodium, 1% of the 2,300 mg Daily Value.
Does cauliflower have the same nutrition frozen and cooked?
No. Per 100 g, cauliflower, frozen, unprepared has 24 kcal, while cauliflower, cooked, boiled, drained, with salt 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 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 170398. 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.