Calories in raw cauliflower.
25 kcal per 100 g.
Cauliflower, raw · SR Legacy (2018-04) · USDA FDC 169986
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 25 kcal | 25 kcal |
| Protein | 1.92 g | 1.92 g |
| Carbohydrates | 4.97 g | 4.97 g |
| Fat | 0.28 g | 0.28 g |
| Fibre | 2 g | 2 g |
| Sugars | 1.91 g | 1.91 g |
| Saturated fat | 0.13 g | 0.13 g |
| Sodium | 30 mg | 30 mg |
| Salt (calculated from sodium) | 0.08 g | 0.08 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg | 0.08 mg |
| Vitamin K (phylloquinone) | 15.5 ug | 15.5 ug |
| Vitamin C | 48.2 mg | 48.2 mg |
| Thiamin | 0.05 mg | 0.05 mg |
| Riboflavin | 0.06 mg | 0.06 mg |
| Niacin | 0.51 mg | 0.51 mg |
| Vitamin B6 | 0.18 mg | 0.18 mg |
| Folate, total | 57 ug | 57 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 299 mg | 299 mg |
| Calcium | 22 mg | 22 mg |
| Phosphorus | 44 mg | 44 mg |
| Magnesium | 15 mg | 15 mg |
| Iron | 0.42 mg | 0.42 mg |
| Zinc | 0.27 mg | 0.27 mg |
| Selenium | 0.6 ug | 0.6 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.04 mg | 0.04 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Raw cauliflower is 25 kcal per 100 g with 1.9 g of protein. Riced, roasted or mashed it stays at that figure until fat is added, and fat is almost always added — cauliflower's reputation as a substitute rests on it being a blank canvas, and a canvas absorbs whatever is put on it. Roasted in two tablespoons of oil, a head of cauliflower more than doubles.
Logging this food
A cup chopped is 107 g and 27 kcal; a floweret is 13 g and 3. USDA's heads: large 840 g and 210 kcal, medium 588 g and 147, small 265 g and 66. Cauliflower rice bought frozen is this row; cauliflower rice fried in oil is this row plus the oil, and the oil is the larger half.
Swaps and alternatives
Cabbage is also 25 kcal per 100 g and broccoli 34. Within the family nothing changes. Outside it, cauliflower is the swap: 100 g of cauliflower rice against 100 g of cooked white rice is 25 against 130, and a cauliflower base against a pizza dough is a larger saving still.