Cauliflower · Brassica oleracea var. botrytis

Cauliflower, cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

Vegetables

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Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Cauliflower, cooked, boiled, drained, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

23 kcal Calories

1.8 g Protein

4.1 g Carbs

0.5 g Fat

Excellent nutrient density 58/100

How many beneficial nutrients Cauliflower, cooked, boiled, drained, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Cauliflower, cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

23 kcal / serving

59% from carbs

Carbs 59%

4.1 g per serving
Fat 15%

0.5 g per serving
Protein 26%

1.8 g per serving

What Cauliflower, cooked, boiled, drained, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin C49% Vitamin K12% Folate (B9)11% Vitamin B610% Pantothenic Acid (B5)10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	4.1 g	1%
Dietary Fiber	2.3 g	8%
Total Sugars	2.1 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.5 g	1%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	167.0 mg	—
Omega-6 Fatty Acids	50.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	62.0 mg	—
Stearic Acid	8.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	32.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	50.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.8 g	4%
Histidine	37.0 mg	—
Isoleucine	70.0 mg	—
Leucine	107.0 mg	—
Lysine	99.0 mg	—
Methionine	26.0 mg	—
Phenylalanine	66.0 mg	—
Threonine	67.0 mg	—
Tryptophan	24.0 mg	—
Valine	92.0 mg	—
Alanine	97.0 mg	—
Arginine	89.0 mg	—
Aspartic Acid	216.0 mg	—
Cystine	21.0 mg	—
Glutamic Acid	245.0 mg	—
Glycine	59.0 mg	—
Proline	79.0 mg	—
Serine	96.0 mg	—
Tyrosine	40.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	1.0 mcg	0%
Vitamin C	44.3 mg	49%
Vitamin D	0.0 mcg	0%
Vitamin E	0.1 mg	0%
Vitamin K	13.8 mcg	12%
Thiamin (B1)	0.0 mg	4%
Riboflavin (B2)	0.1 mg	4%
Niacin (B3)	0.4 mg	3%
Vitamin B6	0.2 mg	10%
Folate (B9)	44.0 mcg	11%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.5 mg	10%
Choline	39.1 mg	7%
Betaine	0.1 mg	—

Minerals	Amount	% DV
Calcium	16.0 mg	1%
Iron	0.3 mg	2%
Magnesium	9.0 mg	2%
Phosphorus	32.0 mg	3%
Potassium	142.0 mg	3%
Sodium	15.0 mg	1%
Zinc	0.2 mg	2%
Copper	0.0 mg	2%
Manganese	0.1 mg	6%
Selenium	0.6 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.6 g	—

About Cauliflower, cooked, boiled, drained, without salt

Cauliflower (Brassica oleracea) is a cruciferous vegetable grown for its dense, creamy-white head, or curd, which is actually a tightly packed cluster of undeveloped flower buds. A close cousin of broccoli, cabbage, and kale, it has a mild, faintly nutty flavor that turns sweet, golden, and lightly caramelized when roasted. Low in carbohydrates and calories yet rich in fiber, folate, vitamin C, and antioxidant plant compounds, it has become a favorite stand-in for grains and starches, riced for stir-fries, mashed like potatoes, blitzed into soup, or pressed into a gluten-free pizza crust.

It is every bit as good simply roasted, steamed, grilled, fried into fritters, or served raw with dip. Beyond the familiar white, you will find vivid orange, green, and purple varieties, along with the spiraling lime-green Romanesco, at farmers markets. Choose firm, heavy heads with compact curds and fresh green leaves, avoiding brown spots, and store cauliflower in the refrigerator, using it within about a week.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Cauliflower, cooked, boiled, drained, without salt?

There are 23 calories in 100 g of Cauliflower, cooked, boiled, drained, without salt, or about 12 calories in 3 flowerets (54 g).

How much protein is in Cauliflower, cooked, boiled, drained, without salt?

Cauliflower, cooked, boiled, drained, without salt contains 1.8 g of protein per 100 g.

How many carbs are in Cauliflower, cooked, boiled, drained, without salt?

Cauliflower, cooked, boiled, drained, without salt has 4.1 g of carbohydrates per 100 g.

How much fat is in Cauliflower, cooked, boiled, drained, without salt?

Cauliflower, cooked, boiled, drained, without salt provides 0.5 g of total fat per 100 g.

What is Cauliflower, cooked, boiled, drained, without salt a good source of?

Cauliflower, cooked, boiled, drained, without salt is an excellent source of Vitamin C (49% DV) and a good source of Vitamin K, Folate (B9), Vitamin B6 and Pantothenic Acid (B5) (per 100 g). Daily Values are based on a 2,000-calorie diet.