Calories in Cauliflower, raw
Generic food Raw Vegetables
This record duplicates Cauliflower, raw from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Cauliflower, raw contains 25 kcal per 100 g. A typical serving of 1 floweret (13 g) provides about 3 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 other vegetables and combinations on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 54% of the Daily Value for Vitamin C, 14% of the Daily Value for Folate (B9) and 13% of the Daily Value for Vitamin K.
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 | 25 kcal | |
| Total fat C | 0.28 g | 0.4% |
| Saturated fat C | 0.13 g | 0.7% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 30 mg | 1% |
| Total carbohydrates C | 5 g | 2% |
| Dietary fiber C | 2 g | 7% |
| Total sugars C | 1.9 g | |
| Protein C | 1.9 g | 4% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 48.2 mg | 54% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.08 mg | 0.5% |
| Vitamin K C | 15.5 µg | 13% |
| Thiamin (B1) C | 0.05 mg | 4% |
| Riboflavin (B2) C | 0.06 mg | 5% |
| Niacin (B3) C | 0.51 mg | 3% |
| Vitamin B6 C | 0.18 mg | 11% |
| Folate (B9) C | 57 µg | 14% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 44.3 mg | 8% |
| Calcium C | 22 mg | 2% |
| Iron C | 0.42 mg | 2% |
| Magnesium C | 15 mg | 4% |
| Phosphorus C | 44 mg | 4% |
| Potassium C | 299 mg | 6% |
| Zinc C | 0.27 mg | 2% |
| Copper C | 0.039 mg | 4% |
| 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
- Protein1.9 gbelow the median for other vegetables and combinations (median 2 g)
- Fiber2 gbelow the median for other vegetables and combinations (median 2.2 g)
- Sugars1.9 gbelow the median for other vegetables and combinations (median 2.4 g)
- Fat0.28 gin the lowest quarter of other vegetables and combinations (median 2.7 g)
- Saturated fat0.13 gbelow the median for other vegetables and combinations (median 0.69 g)
- Sodium30 mgin the lowest quarter of other vegetables and combinations (median 138 mg)
- Protein per 100 kcal7.7 gprotein density, useful for comparing foods with different calorie levels
- Water92.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.034 g |
|---|---|
| Polyunsaturated fat C | 0.031 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 | 0.016 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.093 g |
| SFA 18:0 C | 0.009 g |
| MUFA 18:1 C | 0.027 g |
| PUFA 18:3 C | 0.015 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 | 92.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 57 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Frequently asked questions
How many calories are in raw cauliflower?
100 g of raw cauliflower has 25 kcal. 1 floweret (13 g): about 3 kcal. 1 piece (13 g): about 3 kcal. 1 cup (110 g): about 28 kcal.
How much protein is in raw cauliflower?
Raw cauliflower contains 1.9 g of protein per 100 g (4% of the 50 g Daily Value), or 0.25 g in 1 floweret (13 g). About 26% 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 raw cauliflower?
Raw cauliflower has 5 g of total carbohydrates per 100 g, including 2 g of fiber and 1.9 g of sugars.
How much fat is in raw cauliflower?
Raw cauliflower contains 0.28 g of fat per 100 g, of which 0.13 g is saturated (0.7% 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 (54% DV), Folate (B9) (14% DV), Vitamin K (13% DV) and Vitamin B6 (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw cauliflower?
100 g contains 30 mg of sodium, 1% of the 2,300 mg Daily Value.
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 2709777. 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.