Calories in cauliflower
Cauliflower has 25 kcal (105 kJ) per 100 g.
Updated 21 October 2026. Sources named on the page.
Key factCalories in cauliflower is 25 kcal per 100 g (105 kJ per 100 g).
- Cauliflower per 100 g and per serve
- Floret, cup and whole head
- Fibre and vitamin C
- Where the numbers come from
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Calories in cauliflower, per 100 g and per serve
Per 100 g of: Cauliflower, raw.
Per 100 g
| Per 100 g | kcal | kJ | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| cauliflower | 25 | 105 | 1.9 g | 0.3 g | 5 g |
cauliflower next to similar foods, per 100 g
| Food | kcal | kJ | Protein | Fat |
|---|---|---|---|---|
| Broccoli (raw) | 34 | 142 | 2.8 g | 0.4 g |
| Cabbage (raw) | 25 | 105 | 1.3 g | 0.1 g |
| Carrot (raw) | 41 | 172 | 0.9 g | 0.2 g |
| Potato (raw) | 69 | 289 | 1.7 g | 0.1 g |
Common serves
| Serve | Weight | kcal | kJ | Protein | Fat |
|---|---|---|---|---|---|
| A floret | 13 g | 3 kcal | 14 kJ | 0.2 g | 0 g |
| A cup, chopped | 107 g | 27 kcal | 112 kJ | 2.1 g | 0.3 g |
| A small head | 265 g | 66 kcal | 277 kJ | 5.1 g | 0.7 g |
| A medium head | 588 g | 147 kcal | 615 kJ | 11.3 g | 1.6 g |
Sources: USDA FoodData Central SR Legacy, April 2018, fdc 169986
Values for cauliflower vary by brand and how it is cooked. Check the pack. General information, not medical advice.
Low calories, real volume
A cup of cauliflower is a small number of calories and fills a plate. That is why it turns up as a stand-in for rice or mash. The stand-in only helps if what goes on it, such as cheese, butter or cream, is counted as well.
The table is for raw
The figure is for raw cauliflower. Boiling adds water and lowers it a little per 100 g, and roasting concentrates it. If you roast with oil, add the oil as its own line.
Reading a whole head
A head weighs much more than the part you eat, because of the leaves and the core. Weigh the florets you actually cook.
Questions
How many calories are in a cup of cauliflower?
A cup of chopped raw cauliflower, about 107 g, is roughly 27 kcal.
Is cauliflower good for a calorie deficit?
It has few calories for its volume, which is why it is used in many plans. A deficit still comes from the whole day, not one food.
Where do the cauliflower numbers come from?
From the USDA FoodData Central SR Legacy table (April 2018), per 100 g, the same table the Daily Journal food planner uses. Packs and brands differ, so use the label where there is one.
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