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Cauliflower Calories and nutrition facts · Vegetables

144 kcal per head medium (588 g)
Carbs
13.8 g
Fibre
12.9 g
Sugars
12.9 g
Protein
11.8 g
Fat
1.2 g
24 kcal per 100 g
Carbs
2.4 g
Fibre
2.2 g
Sugars
2.2 g
Protein
2 g
Fat
0.21 g

Where the calories come from

Protein 41% Carbs 49% Fat 10%

Cauliflower has 144 kcal per head medium (588 g), with 13.8 g carbs, 12.9 g fibre, 11.8 g protein and 1.2 g fat. 100 g has 24 kcal.

Share of your daily needs in one head medium

Diet tags

Cholesterol reduced Egg free Gluten free Lacto-ovo vegetarian Lactose free Lacto vegetarian Low protein Milk free Low gluten No added salt Soy free Unsweetened Vegan

Last updated June 30, 2026 · Where the data comes from

Get to know cauliflower in Nutriely

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How it compares with other vegetables

Per 100 g, against the 97 vegetables in our catalog.

  • Calories 24 kcal · typical 31 kcal
  • Vitamin K 20 µg · typical 40 µg
  • Vitamin C 51.8 mg · typical 21 mg

    More vitamin C than 74% of vegetables.

  • Folate 85.9 µg · typical 51 µg

    More folate than 74% of vegetables.

The bar shows this food; the line marks the typical (median) value of the category.

Learn about cauliflower

What is cauliflower?

Cauliflower is a cruciferous vegetable that belongs to the Brassica oleracea species, which also includes broccoli, kale, and cabbage. It is known for its white florets that form a compact head, and it is a versatile ingredient that can be enjoyed raw, steamed, roasted, or mashed.

What are the health benefits of cauliflower?

Cauliflower is a nutrient-dense vegetable that is low in calories and rich in vitamins, minerals, and antioxidants. It is high in fiber, which supports digestive health, and contains choline, which is important for brain health. Additionally, cauliflower is a good source of vitamin C, vitamin K, and other important nutrients that support overall health and well-being.

What are the health risks associated with cauliflower?

Cauliflower is a low-risk food, but it may cause flatulence or bloating in some individuals due to its high fiber content. Additionally, individuals who are allergic to cruciferous vegetables, such as broccoli or cabbage, may experience allergic reactions to cauliflower. As with any food, moderation is key to enjoying its benefits while minimizing potential risks.

How much cauliflower to eat per day?

A serving size of cauliflower is about 1 cup of chopped or 6 florets. It's recommended to consume at least 2-3 servings of vegetables per day, so incorporating cauliflower into your meals as part of a balanced diet is beneficial.

Nutrients in cauliflower

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Similar vegetables

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Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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