Calories in Cauliflower, raw
Generic food Raw Vegetables
Cauliflower, raw contains 25 kcal per 100 g. A typical serving of 1 head medium, 5-6" dia. (588 g) provides about 147 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 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, 14% of the Daily Value for Folate (B9) and 13% of the Daily Value for Pantothenic acid (B5).
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 | 25 kcal | |
| Total fat C | 0.28 g | 0.4% |
| Saturated fat C | 0.13 g | 0.7% |
| Trans fat C | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium C | 30 mg | 1% |
| Total carbohydrates C | 5 g | 2% |
| Dietary fiber C | 2 g | 7% |
| Total sugars M | 1.9 g | |
| Protein M | 1.9 g | 4% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C C | 48.2 mg | 54% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 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% |
| Pantothenic acid (B5) C | 0.67 mg | 13% |
| Vitamin B6 C | 0.18 mg | 11% |
| Folate (B9) C | 57 µg | 14% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 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% |
| Manganese C | 0.16 mg | 7% |
| Selenium M | 0.6 µg | 1% |
| 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 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 vegetables and vegetable products (median 2 g)
- Fiber2 gbelow 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)
- Fat0.28 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.13 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium30 mgbelow the median for vegetables and vegetable products (median 36 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 |
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0.94 g |
| Fructose M | 0.97 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.02 g |
|---|---|
| Threonine M | 0.076 g |
| Isoleucine M | 0.071 g |
| Leucine M | 0.11 g |
| Lysine M | 0.22 g |
| Methionine M | 0.02 g |
| Cystine M | 0.02 g |
| Phenylalanine M | 0.065 g |
| Tyrosine M | 0.051 g |
| Valine M | 0.13 g |
| Arginine M | 0.086 g |
| Histidine M | 0.056 g |
| Alanine M | 0.12 g |
| Aspartic acid M | 0.18 g |
| Glutamic acid M | 0.26 g |
| Glycine M | 0.071 g |
| Proline M | 0.071 g |
| Serine M | 0.086 g |
Individual fatty acids (45)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.015 g |
| Linoleic acid (omega-6, 18:2) ? | 0.016 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.018 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.093 g |
| SFA 18:0 M | 0.009 g |
| SFA 20:0 M | 0.003 g |
| MUFA 18:1 ? | 0.027 g |
| PUFA 18:3 ? | 0.015 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.002 g |
| MUFA 14:1 M | 0.002 g |
| MUFA 16:1 ? | 0.003 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.002 g |
| SFA 17:0 M | 0.001 g |
| SFA 24:0 M | 0.002 g |
| TFA 16:1 t M | 0 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0 g |
| PUFA 18:2 CLAs M | 0.003 g |
| MUFA 24:1 c M | 0.002 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0.003 g |
| MUFA 18:1 c M | 0.027 g |
| PUFA 18:2 n-6 c,c M | 0.013 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0 g |
| Fatty acids, total trans-polyenoic C | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (10)
| Beta-carotene M | 0 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 1 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.2 mg |
| Tocopherol, delta M | 0 mg |
Sterols (1)
| Phytosterols ? | 18 mg |
|---|
Other components (13)
| Water C | 92.1 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 0.76 g |
| Theobromine Z | 0 mg |
| Energy C | 104 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 57 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA Foundation | USDA FNDDS |
|---|---|---|
| Calories | 22.9 kcal | 25 kcal |
| Protein | 1.6 g | 1.9 g |
| Carbohydrates | 4.7 g | 5 g |
| Fat | 0.24 g | 0.28 g |
| Fiber | 2 g | 2 g |
| Sugars | n/a | 1.9 g |
| Sodium | 20 mg | 30 mg |
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, 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 |
|---|---|---|---|---|
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 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 |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Tomato, red, ripe, raw Raw | 18 | 0.88 g | 3.9 g | 0.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Broccoli, raw vs Cauliflower, rawAsparagus, raw vs Cauliflower, rawCauliflower, raw vs Green bell pepper, raw
Frequently asked questions
How many calories are in raw cauliflower?
100 g of raw cauliflower has 25 kcal. 1 head medium, 5-6" dia. (588 g): about 147 kcal. 1 floweret (13 g): about 3 kcal. 1 cup chopped, 1/2" pieces (107 g): about 27 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 11.3 g in 1 head medium, 5-6" dia. (588 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 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), Pantothenic acid (B5) (13% 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.
Does cauliflower have the same nutrition raw and cooked?
No. Per 100 g, cauliflower, raw has 25 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 169986. 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.