Cauliflower · Brassica oleracea var. botrytis
Cauliflower, raw
Nutrition facts per 100 g · edible portion
Vegetables9 forms & preparations
Dietary labels are inferred automatically from Cauliflower, raw'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.
Excellent nutrient density 60/100
How many beneficial nutrients Cauliflower, raw 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, raw come from — the split across carbs, fat & protein.
68% from carbs
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Carbs 68%4.7 g per serving
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Fat 8%0.2 g per serving
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Protein 24%1.6 g per serving
What Cauliflower, raw 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).
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 | |
| Dietary Fiber | 1.9 g | |
| Total Sugars | 1.9 g | — |
| Sucrose | 0.0 g | — |
| Glucose | 0.9 g | — |
| Fructose | 1.0 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 7.0 mg | — |
| Omega-6 Fatty Acids | 8.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 9.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 46.0 mg | — |
| Stearic Acid | 4.0 mg | — |
| Arachidic Acid | 2.0 mg | — |
| Behenic Acid | 1.0 mg | — |
| Palmitoleic Acid | 2.0 mg | — |
| Oleic Acid | 14.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Nervonic Acid | 1.0 mg | — |
| Linoleic Acid | 8.0 mg | — |
| alpha-Linolenic Acid (ALA) | 7.0 mg | — |
| gamma-Linolenic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.6 g | |
| Histidine | 56.0 mg | — |
| Isoleucine | 71.0 mg | — |
| Leucine | 106.0 mg | — |
| Lysine | 217.0 mg | — |
| Methionine | 20.0 mg | — |
| Phenylalanine | 65.0 mg | — |
| Threonine | 76.0 mg | — |
| Tryptophan | 20.0 mg | — |
| Valine | 125.0 mg | — |
| Alanine | 116.0 mg | — |
| Arginine | 86.0 mg | — |
| Aspartic Acid | 177.0 mg | — |
| Cystine | 20.0 mg | — |
| Glutamic Acid | 257.0 mg | — |
| Glycine | 71.0 mg | — |
| Proline | 71.0 mg | — |
| Serine | 86.0 mg | — |
| Tyrosine | 51.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 67.1 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.1 mg | |
| Vitamin K | 15.5 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.5 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 97.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.7 mg | |
| Choline | 44.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 22.0 mg | |
| Iron | 0.4 mg | |
| Magnesium | 15.0 mg | |
| Phosphorus | 44.0 mg | |
| Potassium | 299.0 mg | |
| Sodium | 30.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.2 mg | |
| Selenium | 0.6 mcg | |
| Fluoride | 1.0 mcg | — |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 18.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.8 g | — |
About Cauliflower, raw
Cauliflower is the pale, dense head of a cruciferous plant — mild, faintly nutty and remarkably adaptable. Once a fairly plain side, it's become a low-carb hero, blitzed into 'rice', mashed like potato, roasted whole or pressed into pizza bases.
It's low in calories and carbohydrate while still delivering a good amount of vitamin C, vitamin K, folate and fiber, plus the sulfur compounds (glucosinolates) characteristic of the cabbage family. That combination is much of why it's such a popular swap for starchier foods.
Mild enough to take on almost any flavor and sturdy enough to cook a dozen ways, cauliflower is a genuinely versatile vegetable — its blandness, for once, being the whole point.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Cauliflower, raw?
There are 28 calories in 100 g of Cauliflower, raw, or about 165 calories in 1 head medium (5-6" dia.) (588 g).
How much protein is in Cauliflower, raw?
Cauliflower, raw contains 1.6 g of protein per 100 g.
How many carbs are in Cauliflower, raw?
Cauliflower, raw has 4.7 g of carbohydrates per 100 g.
How much fat is in Cauliflower, raw?
Cauliflower, raw provides 0.2 g of total fat per 100 g.
What is Cauliflower, raw a good source of?
Cauliflower, raw is an excellent source of Vitamin C (75% DV) and Folate (B9) (24% DV) and a good source of Vitamin K, Pantothenic Acid (B5) and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.
