Calories in Cauliflower, green, raw
Generic food Raw Vegetables
Cauliflower, green, raw contains 31 kcal per 100 g. A typical serving of 1 head, medium, 5-6" dia (431 g) provides about 134 kcal.
Roughly 63% of its calories come from carbohydrates, with 30% from protein and 7% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 98% of the Daily Value for Vitamin C, 17% of the Daily Value for Vitamin K and 14% of the Daily Value for Folate (B9).
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 | 31 kcal | |
| Total fat ? | 0.3 g | 0.4% |
| Saturated fat ? | 0.047 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 23 mg | 1% |
| Total carbohydrates C | 6.1 g | 2% |
| Dietary fiber ? | 3.2 g | 11% |
| Total sugars I | 3 g | |
| Protein ? | 3 g | 6% |
| Vitamin A C | 8 µg | 0.9% |
| Vitamin C ? | 88.1 mg | 98% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.04 mg | 0.3% |
| Vitamin K I | 20.2 µg | 17% |
| Thiamin (B1) ? | 0.08 mg | 7% |
| Riboflavin (B2) ? | 0.1 mg | 8% |
| Niacin (B3) ? | 0.73 mg | 5% |
| Pantothenic acid (B5) ? | 0.7 mg | 14% |
| Vitamin B6 ? | 0.22 mg | 13% |
| Folate (B9) C | 57 µg | 14% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 57.1 mg | 10% |
| Calcium ? | 33 mg | 3% |
| Iron ? | 0.73 mg | 4% |
| Magnesium ? | 20 mg | 5% |
| Phosphorus ? | 62 mg | 5% |
| Potassium ? | 300 mg | 6% |
| Zinc ? | 0.64 mg | 6% |
| Copper ? | 0.041 mg | 5% |
| Manganese ? | 0.25 mg | 11% |
| Selenium I | 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 30%
- Carbohydrates 63%
- Fat 7%
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
- Protein3 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber3.2 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars3 gabove the median for vegetables and vegetable products (median 2.3 g)
- Saturated fat0.047 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium23 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal9.5 gprotein density, useful for comparing foods with different calorie levels
- Water89.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.028 g |
|---|---|
| Polyunsaturated fat ? | 0.13 g |
Amino acids (18)
| Tryptophan ? | 0.039 g |
|---|---|
| Threonine ? | 0.11 g |
| Isoleucine ? | 0.11 g |
| Leucine ? | 0.17 g |
| Lysine ? | 0.16 g |
| Methionine ? | 0.042 g |
| Cystine ? | 0.034 g |
| Phenylalanine ? | 0.11 g |
| Tyrosine ? | 0.064 g |
| Valine ? | 0.15 g |
| Arginine ? | 0.14 g |
| Histidine ? | 0.059 g |
| Alanine ? | 0.16 g |
| Aspartic acid ? | 0.35 g |
| Glutamic acid ? | 0.39 g |
| Glycine ? | 0.095 g |
| Proline ? | 0.13 g |
| Serine ? | 0.15 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 ? | 0.038 g |
| SFA 18:0 ? | 0.004 g |
| MUFA 18:1 ? | 0.023 g |
| PUFA 18:3 ? | 0.1 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.004 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.001 g |
| MUFA 22:1 ? | 0.001 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene ? | 93 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 42 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 ? | 89.8 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.88 g |
| Theobromine Z | 0 mg |
| Energy ? | 130 kJ |
| Vitamin A, IU C | 155 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 57 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, 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 |
| 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 |
|---|---|---|---|---|
| Green beans, raw Raw | 31 | 1.8 g | 7 g | 0.22 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Cabbage, raw Raw | 25 | 1.3 g | 5.8 g | 0.1 g |
| Eggplant, raw Raw | 25 | 0.98 g | 5.9 g | 0.18 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Broccoflower, raw Raw | 31 | 3 g | 6.1 g | 0.3 g |
| Kale, raw Raw | 35 | 2.9 g | 4.4 g | 1.5 g |
| Red bell pepper, raw Raw | 26 | 0.99 g | 6 g | 0.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw cauliflower?
100 g of raw cauliflower has 31 kcal. 1 head, medium, 5-6" dia (431 g): about 134 kcal. 1 floweret (25 g): about 8 kcal. 1 cup (64 g): about 20 kcal.
How much protein is in raw cauliflower?
Raw cauliflower contains 3 g of protein per 100 g (6% of the 50 g Daily Value), or 12.7 g in 1 head, medium, 5-6" dia (431 g). About 30% 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 raw cauliflower?
Raw cauliflower has 6.1 g of total carbohydrates per 100 g, including 3.2 g of fiber and 3 g of sugars.
How much fat is in raw cauliflower?
Raw cauliflower contains 0.3 g of fat per 100 g, of which 0.047 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does raw cauliflower contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (98% DV), Vitamin K (17% DV), Folate (B9) (14% DV), Pantothenic acid (B5) (14% DV) and Vitamin B6 (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw cauliflower?
100 g contains 23 mg of sodium, 1% of the 2,300 mg Daily Value.
Does cauliflower have the same nutrition raw and cooked?
No. Per 100 g, cauliflower, green, raw has 31 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 169389. 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.