Cauliflower · Brassica oleracea var. botrytis

Cauliflower, frozen, unprepared

Nutrition facts per 100 g · edible portion

Vegetables

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9 forms & preparations

Cauliflower, cooked, boiled, drained, with salt Cauliflower, cooked, boiled, drained, without salt Cauliflower, frozen, cooked, boiled, drained, with salt Cauliflower, frozen, cooked, boiled, drained, without salt Cauliflower, frozen, unprepared Cauliflower, green, cooked, no salt added Cauliflower, green, cooked, with salt Cauliflower, green, raw Cauliflower, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Cauliflower, frozen, unprepared'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.

24 kcal Calories

2.0 g Protein

4.7 g Carbs

0.3 g Fat

Excellent nutrient density 58/100

How many beneficial nutrients Cauliflower, frozen, unprepared 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, frozen, unprepared come from — the split across carbs, fat & protein.

24 kcal / serving

64% from carbs

Carbs 64%

4.7 g per serving
Fat 8%

0.3 g per serving
Protein 28%

2.0 g per serving

What Cauliflower, frozen, unprepared 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 C54% Folate (B9)16% Vitamin K12%

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	4.7 g	2%
Dietary Fiber	2.3 g	8%
Total Sugars	2.2 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.3 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	98.0 mg	—
Omega-6 Fatty Acids	29.0 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	36.0 mg	—
Stearic Acid	5.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	19.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	29.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	2.0 g	4%
Histidine	41.0 mg	—
Isoleucine	77.0 mg	—
Leucine	118.0 mg	—
Lysine	108.0 mg	—
Methionine	28.0 mg	—
Phenylalanine	72.0 mg	—
Threonine	73.0 mg	—
Tryptophan	26.0 mg	—
Valine	101.0 mg	—
Alanine	106.0 mg	—
Arginine	97.0 mg	—
Aspartic Acid	236.0 mg	—
Cystine	23.0 mg	—
Glutamic Acid	268.0 mg	—
Glycine	65.0 mg	—
Proline	87.0 mg	—
Serine	105.0 mg	—
Tyrosine	44.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	1.0 mcg	0%
Vitamin C	48.8 mg	54%
Vitamin D	0.0 mcg	0%
Vitamin E	0.1 mg	0%
Vitamin K	14.8 mcg	12%
Thiamin (B1)	0.1 mg	4%
Riboflavin (B2)	0.1 mg	5%
Niacin (B3)	0.4 mg	3%
Vitamin B6	0.1 mg	7%
Folate (B9)	64.0 mcg	16%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	3%
Choline	41.9 mg	8%

Minerals	Amount	% DV
Calcium	22.0 mg	2%
Iron	0.5 mg	3%
Magnesium	12.0 mg	3%
Phosphorus	35.0 mg	3%
Potassium	193.0 mg	4%
Sodium	24.0 mg	1%
Zinc	0.2 mg	2%
Copper	0.0 mg	3%
Manganese	0.2 mg	9%
Selenium	0.8 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	0.5 g	—

About Cauliflower, frozen, unprepared

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, frozen, unprepared?

There are 24 calories in 100 g of Cauliflower, frozen, unprepared, or about 68 calories in 1 package (10 oz) (284 g).

How much protein is in Cauliflower, frozen, unprepared?

Cauliflower, frozen, unprepared contains 2.0 g of protein per 100 g.

How many carbs are in Cauliflower, frozen, unprepared?

Cauliflower, frozen, unprepared has 4.7 g of carbohydrates per 100 g.

How much fat is in Cauliflower, frozen, unprepared?

Cauliflower, frozen, unprepared provides 0.3 g of total fat per 100 g.

What is Cauliflower, frozen, unprepared a good source of?

Cauliflower, frozen, unprepared is an excellent source of Vitamin C (54% DV) and a good source of Folate (B9) and Vitamin K (per 100 g). Daily Values are based on a 2,000-calorie diet.