How Many Calories in Cauliflower? Nutrition & Macros
One cup of chopped cauliflower (107 g) has 27 calories
Protein 2.1g · Carbs 5.3g · Fat 0.3g
Cauliflower is one of the most versatile low-carb vegetables, with only 25 kcal and approximately 3 g of net carbs (4.97 g total carbs minus 2.0 g fiber) per 100 g. It has become the go-to keto substitute for high-carb staples — cauliflower rice, cauliflower pizza crust, and cauliflower mash are popular replacements for rice, pizza dough, and mashed potatoes. It is also a good source of vitamin C (48.2 mg per 100 g, 54% of the daily value) and folate (57 mcg, 14% DV). Here is everything you need to know about cauliflower calories and macros, based on USDA data. Cauliflower is approximately 92% water by weight.
105 kJ · per 100g · Water: 92.07 g
Calorie Calculator: Cauliflower (Raw)
107 g Cauliflower (Raw) contains 27 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup chopped (107 g) | 27 kcal | 2.1g | 5.3g | 0.3g |
| 1 medium head (588 g) | 147 kcal | 11.3g | 29.2g | 1.6g |
| 100 grams | 25 kcal | 1.9g | 5g | 0.3g |
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Cauliflower (Raw) — Nutrition Facts
| Cauliflower (Raw) | per 100g |
|---|---|
| Calories | 25 kcal |
| Protein | 1.92 g |
| Fat | 0.28 g |
| Carbs | 4.97 g |
| Fiber | 2 g |
| Sugar | 1.91 g |
| Sodium | 30 mg |
| Potassium | 299 mg |
| Magnesium | 15 mg |
| Phosphorus | 44 mg |
| Vitamin C | 48.2 mg |
| Vitamin B6 | 0.184 mg |
| Folate | 57 mcg |
| Manganese | 0.155 mg |
| Water | 92.07 g |
Source: USDA FoodData Central (FDC ID: 169986) · Data verified April 2026
Variations
Raw (default)
25 kcal per 100 g. The standard form with maximum vitamin C (48.2 mg) and folate (57 mcg). Best for salads, crudités, and making cauliflower rice. Crisp texture, mild flavor. Store in the refrigerator for up to 5 days.
Steamed / boiled
23 kcal per 100 g. Slightly lower calories due to water absorption. Softer texture, easier to digest. Vitamin C drops by 15-25% compared to raw. Best method for preserving nutrients while making it tender. Ideal for mashing as a potato substitute.
Cauliflower rice (riced, raw)
25 kcal per 100 g — same nutrition as raw cauliflower, just a different shape. One cup of cauliflower rice (~85 g) has about 21 kcal and 2.5 g net carbs, versus one cup of cooked white rice (~186 g) with 242 kcal and 53 g carbs. The most popular keto rice substitute. Can be bought pre-riced (frozen) or made fresh in a food processor.
Roasted (with oil)
~40 kcal per 100 g when roasted with a light coating of oil. The added fat increases calories but also enhances flavor with caramelized edges. Roasting at 200°C (400°F) for 20-25 minutes brings out a nutty, slightly sweet flavor. Still very low-calorie compared to most roasted foods. Popular as a side dish or snack — sometimes with parmesan or spices.
Dietary Perspectives
For Weight Loss
Cauliflower is one of the best vegetables for weight loss — only 25 kcal per 100 g, so you can eat large portions without worrying about calories. A whole medium head (588 g) has just 147 kcal. Use it as a volume replacement: cauliflower rice instead of regular rice saves about 200 kcal per cup, and cauliflower mash instead of mashed potatoes saves about 100 kcal per serving. The fiber (2.0 g per 100 g) and high water content (92%) help you feel full. It is one of the most filling foods per calorie.
For Athletic Performance
Cauliflower provides only 25 kcal per 100 g — it is not an energy source for athletes, but a valuable micronutrient-rich vegetable. Vitamin C (48.2 mg per 100 g, 54% DV) supports immune function during intense training. Folate (57 mcg) is important for red blood cell formation. The low calorie density makes it ideal for athletes in a cutting phase who need volume without excess calories. Pair with protein sources for a balanced post-workout meal.
For Keto
Cauliflower is the #1 keto vegetable. Per 100 g: 4.97 g total carbs minus 2.0 g fiber = approximately 3 g net carbs — one of the lowest of any vegetable. A full cup chopped (107 g) has only about 3.2 g net carbs. It is the most versatile keto substitute: cauliflower rice replaces regular rice, cauliflower mash replaces potatoes, cauliflower pizza crust replaces wheat dough. A whole medium head (588 g) has about 17.5 g net carbs — you can eat an enormous amount and still stay under 20 g daily. No other vegetable offers this combination of ultra-low carbs and total versatility.
Frequently Asked Questions
How many calories are in cauliflower?
One cup of chopped raw cauliflower (107 g) contains about 27 calories. Per 100 g, raw cauliflower has only 25 calories — making it one of the lowest-calorie vegetables available. For comparison, broccoli has 34 kcal per 100 g, and cabbage has 25 kcal per 100 g. The extremely low calorie count comes from its high water content (92%) and minimal fat (0.28 g per 100 g).
Is cauliflower good for keto? How many net carbs?
Cauliflower is one of the best vegetables for keto. Per 100 g it has 4.97 g total carbs minus 2.0 g fiber = approximately 3 g net carbs. A full cup chopped (107 g) has only about 3.2 g net carbs. Cauliflower rice, cauliflower mash, and cauliflower pizza crust are the most popular keto substitutes for high-carb staples. It easily fits within a 20 g daily carb limit.
Cauliflower vs broccoli — what is the difference?
Both are cruciferous vegetables with similar profiles, but broccoli has more calories (34 vs 25 kcal per 100 g), more protein (2.82 g vs 1.92 g), and more carbs (6.64 g vs 4.97 g). Broccoli has significantly more vitamin C (89.2 mg vs 48.2 mg) and vitamin K. Cauliflower has fewer net carbs (~3 g vs ~4 g), making it slightly better for strict keto. Both are excellent low-calorie, nutrient-rich vegetables.
How do I make cauliflower rice?
Cauliflower rice is made by pulsing raw cauliflower florets in a food processor until they reach a rice-like consistency. Raw cauliflower rice has the same nutrition as raw cauliflower — 25 kcal per 100 g. You can cook it in a pan with a little oil for 3-5 minutes. One cup of cauliflower rice replaces one cup of regular rice, saving about 200 kcal and 42 g of carbs per serving.
Does cauliflower lose nutrients when cooked?
Cooking method matters. Steaming or boiling cauliflower reduces calories slightly (about 23 kcal per 100 g) and can decrease vitamin C content by 15-25%. Roasting with oil increases calories to about 40 kcal per 100 g due to added fat. Steaming is the best method for preserving nutrients while softening the texture. Microwaving also retains nutrients well.
Is cauliflower pizza crust healthier than regular?
A cauliflower pizza crust typically has about 120-150 kcal per serving, compared to 200-280 kcal for regular wheat-based crust. It has significantly fewer carbs — about 10-15 g net carbs vs 30-40 g for regular crust. However, cauliflower crust recipes often add cheese and eggs, so it is not carb-free. It is a solid option for low-carb and keto diets, but check the recipe for total macros.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cauliflower (Raw) | 25 | 1.92g | 4.97g | 0.28g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Cabbage (Green) | 25 | 1.28g | 5.8g | 0.1g |
| Zucchini (Raw) | 17 | 1.21g | 3.11g | 0.32g |
| Bell Pepper (Red, Raw) | 26 | 0.99g | 6.03g | 0.3g |
per 100g
Per 100 g, raw cauliflower has only 25 kcal with 1.92 g of protein, 0.28 g of fat, and 4.97 g of carbs (2.0 g fiber, ~3 g net carbs). It is one of the lowest-calorie, lowest-carb vegetables — making it the most popular keto substitute for rice, pizza crust, and mashed potatoes.
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