Calories in Cauliflower, cooked, boiled, drained, with salt

Generic food Cooked Vegetables

Cauliflower, cooked, boiled, drained, with 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.

23kcal per 100 g
1.8 gprotein
4.1 gcarbohydrates
0.45 gfat
12kcal in 3 flowerets (54 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount 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 ? 242 mg 11%
Total carbohydrates C 4.1 g 1%
Dietary fiber ? 2.3 g 8%
Total sugars M 1.9 g
Protein ? 1.8 g 4%
Vitamin A C 1 µg0.1%
Vitamin C ? 44.3 mg49%
Vitamin D Z 0 µg0%
Vitamin E I 0.07 mg0.5%
Vitamin K I 13.8 µg12%
Thiamin (B1) ? 0.042 mg4%
Riboflavin (B2) ? 0.052 mg4%
Niacin (B3) ? 0.41 mg3%
Pantothenic acid (B5) ? 0.51 mg10%
Vitamin B6 ? 0.17 mg10%
Folate (B9) C 44 µg11%
Vitamin B12 Z 0 µg0%
Choline ? 39.1 mg7%
Calcium ? 16 mg1%
Iron ? 0.32 mg2%
Magnesium ? 9 mg2%
Phosphorus ? 32 mg3%
Potassium ? 142 mg3%
Zinc ? 0.17 mg2%
Copper ? 0.018 mg2%
Manganese ? 0.13 mg6%
Selenium ? 0.6 µg1%
Fluoride M 1 µg

% 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%23kcal / 100 g
  • 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

Vitamin C49%Vitamin K12%Folate (B9)11%Vitamin B610%Pantothenic acid (B5)10%Choline7%Manganese6%Riboflavin (B2)4%Thiamin (B1)4%Potassium3%

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)
  • Sugars1.9 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)
  • Sodium242 mgin the top quarter of 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 (5)
Linoleic acid (omega-6, 18:2) ?0.05 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
Carotenoids (7)
Beta-carotene I7 µg
Lycopene I0 µg
Lutein + zeaxanthin I29 µg
Retinol Z0 µg
Carotene, alpha I0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta I0 µg
Other components (9)
Water ?93 g
Ash ?0.6 g
Energy C96 kJ
Vitamin A, IU C12 IU
Folic acid Z0 µg
Folate, food ?44 µg
Betaine M0.1 mg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Cauliflower

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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
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

FoodCaloriesProteinCarbsFat
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
Asparagus, fresh, cooked, no added fat Cooked 21 2.4 g 4.2 g 0.13 g
Turnips, frozen, cooked, boiled, drained, with salt Cooked 21 1.5 g 3.7 g 0.24 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
Turnips, frozen, cooked, boiled, drained, without salt Cooked 23 1.5 g 4.4 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 1.9 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 242 mg of sodium, 11% of the 2,300 mg Daily Value.

Does cauliflower have the same nutrition cooked and raw?

No. Per 100 g, cauliflower, cooked, boiled, drained, with 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 168520. 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.