Calories in Cauliflower: Nutrition Facts by Serving Size
One cup of raw cauliflower has just 25 calories. See the full nutrition breakdown by serving size with expert FAQ.
Cauliflower is one of the most versatile low-calorie vegetables, widely used as a substitute for rice, pizza crust, and mashed potatoes. It belongs to the cruciferous family and is an excellent source of vitamin C, vitamin K, folate, and fiber. Here is a full breakdown of cauliflower nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Fiber | Protein | Vitamin C |
|---|---|---|---|---|---|---|
| 1 floret | ~13 g | 3 kcal | 0.7 g | 0.3 g | 0.3 g | 6% DV |
| 1 cup chopped (raw) | ~107 g | 27 kcal | 5 g | 2 g | 2 g | 77% DV |
| 1 cup cooked | ~124 g | 29 kcal | 5.1 g | 2.9 g | 2.3 g | 55% DV |
| 1 head (medium) | ~588 g | 147 kcal | 29 g | 12 g | 11 g | 420% DV |
| 100 g | 100 g | 25 kcal | 5 g | 2 g | 1.9 g | 72% DV |
Cauliflower is also rich in choline, an essential nutrient for brain health, and contains sulforaphane, a compound studied for its potential anti-cancer properties.
Frequently Asked Questions (FAQ)
How many calories are in a cup of cauliflower?
One cup of raw chopped cauliflower (about 107 grams) contains approximately 27 calories. This makes cauliflower one of the lowest-calorie vegetables per serving. That same cup delivers 5 grams of carbohydrates, 2 grams of fiber, 2 grams of protein, and 77% of your daily vitamin C needs.
Is cauliflower good for weight loss?
Cauliflower is an excellent food for weight loss. With only 25 calories per 100 grams, it provides high volume with very few calories. Its fiber content helps promote satiety, and its mild flavor makes it an ideal low-calorie substitute for higher-calorie foods like rice, potatoes, and flour-based products.
Is cauliflower healthier raw or cooked?
Both raw and cooked cauliflower are nutritious, but raw cauliflower retains more vitamin C since this vitamin is heat-sensitive. However, lightly steaming cauliflower makes some of its other nutrients more bioavailable and easier to digest. Either way, cauliflower is an excellent addition to your diet.
Is cauliflower a good source of fiber?
Yes. One cup of cooked cauliflower provides about 2.9 grams of fiber, which is approximately 10% of the recommended daily intake. Fiber supports healthy digestion, helps regulate blood sugar levels, and promotes a feeling of fullness after meals.
Can cauliflower replace rice and potatoes?
Cauliflower is one of the most popular low-carb substitutes for starchy foods. Riced cauliflower has about 25 calories per cup compared to roughly 200 calories in a cup of cooked white rice. Mashed cauliflower contains approximately 40 calories per cup versus about 210 calories for mashed potatoes.
How many calories are in a cup of cauliflower?
Is cauliflower good for weight loss?
Is cauliflower healthier raw or cooked?
Is cauliflower a good source of fiber?
Can cauliflower replace rice and potatoes?
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