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Calories in Cauliflower
100 g of cauliflower has 23 kcal, and 1 cup of cauliflower (107 g) has about 24 kcal.
23 kcalper 100 g
24 kcal in 1 cup (107 g)
Very low density · 0.23 kcal per g
- Protein 1.6g 24% of the calories
- Carbs 4.7g 68% of the calories
- Fat 0.2g 8% of the calories
- Fiber 2g
Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.
100 g is about 6 minutes of walking, or 2 minutes of running, for a 70 kg body - context, not a debt to work off.
Cauliflower nutrition facts
A dash means nobody measured it - not that there is none of it.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Energy | 23kcal | 24kcal |
| Fat | 0.24g | 0.26g |
| Saturated Fat | - | - |
| Unsaturated Fat | - | - |
| Carbs | 4.7g | 5.1g |
| Sugars | - | - |
| Fiber | 2g | 2.1g |
| Protein | 1.6g | 1.8g |
| Salt | 0.05g | 0.054g |
| Water | 92.7g | 99.2g |
| Alcohol | 0g | 0g |
|---|---|---|
| Caffeine | 0mg | 0mg |
| Monounsaturated | 0.034g | 0.036g |
|---|---|---|
| Polyunsaturated | 0.031g | 0.033g |
| Omega-3 | 0.015g | 0.016g |
| ALA | 0.015g | 0.016g |
| DHA | 0g | 0g |
| EPA | 0g | 0g |
| Omega-6 | 0.013g | 0.014g |
| AA | 0g | 0g |
| LA | 0.013g | 0.014g |
| Trans Fat | 0g | 0g |
| Cholesterol | 0mg | 0mg |
| Vitamin B1 (Thiamine) | 0.05mg | 0.054mg |
|---|---|---|
| Vitamin B2 (Riboflavin) | 0.06mg | 0.064mg |
| Vitamin B3 (Niacin) | 0.51mg | 0.54mg |
| Vitamin B5 (Pantothenic Acid) | 0.67mg | 0.71mg |
| Vitamin B6 (Pyridoxine) | 0.18mg | 0.2mg |
| Vitamin B12 (Cobalamin) | 0µg | 0µg |
| Folate (Vitamin B9) | 97µg | 104µg |
| Vitamin A | 0µg | 0µg |
| Vitamin C | 67.1mg | 71.8mg |
| Vitamin D | 0IU | 0IU |
| Vitamin E | 0.08mg | 0.086mg |
| Vitamin K | 15.5µg | 16.6µg |
| Choline | 44.3mg | 47.4mg |
| Calcium | 20.4mg | 21.8mg |
|---|---|---|
| Copper | 0.024mg | 0.026mg |
| Iron | 0.33mg | 0.36mg |
| Magnesium | 14.2mg | 15.2mg |
| Manganese | 0.14mg | 0.15mg |
| Phosphorus | 39.7mg | 42.5mg |
| Potassium | 274mg | 294mg |
| Selenium | 0.6µg | 0.64µg |
| Zinc | 0.23mg | 0.25mg |
| Beta-carotene | 0µg | 0µg |
|---|---|---|
| Lycopene | 0µg | 0µg |
| Lutein + zeaxanthin | 1µg | 1.1µg |
| Flavonoids | 1.3mg | 1.4mg |
| Flavones | 0.12mg | 0.13mg |
| Flavonols | 1.2mg | 1.3mg |
| Cystine | 0.02g | 0.021g |
|---|---|---|
| Histidine | 0.056g | 0.06g |
| Isoleucine | 0.071g | 0.076g |
| Leucine | 0.11g | 0.11g |
| Lysine | 0.22g | 0.23g |
| Methionine | 0.02g | 0.021g |
| Phenylalanine | 0.065g | 0.07g |
| Threonine | 0.076g | 0.081g |
| Tryptophan | 0.02g | 0.021g |
| Tyrosine | 0.051g | 0.055g |
| Valine | 0.12g | 0.13g |
Foods with similar calories
Other published foods within reach of 23 kcal per 100 g, so the number has something to sit against.
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Questions about cauliflower
1 cup of cauliflower (107 g) has about 24 kcal, and 100 g has 23 kcal.
It depends on how it is prepared. Per 100 g: raw 23 kcal, cooked, fat added 49 kcal, cooked, frozen, no added fat 19 kcal, cooked, frozen, fat added 41 kcal, cooked, frozen, oil added 45 kcal. This page shows cauliflower (raw).
Yes. 100 g of cauliflower has 67.1 mg of vitamin C, 84% of what an adult needs in a day.
Yes. 100 g of cauliflower has only 2.8 g of net carbs (carbs minus fiber), little enough for most low-carb and keto diets.
Yes. 100 g of cauliflower has only 23 kcal.
It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of cauliflower (107 g) has about 24 kcal. The calorie calculator works out how many you need.
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