Know what’s on your plate
Cauliflower
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 25 kcal —
- Protein 1.9 g 4%
- Carbohydrate 3 g 1%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 1%
- Fibre 2 g 7%
- Sugars 1.9 g —
- Sodium 30 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 48.2 mg 54%
- Vitamin D 0 µg 0%
- Vitamin E 0.08 mg 1%
- Vitamin K 15.5 µg 13%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 0.51 mg 3%
- Pantothenic acid (B5) 0.67 mg 13%
- Vitamin B6 0.18 mg 11%
- Biotin (B7) 1.7 µg 6%
- Folate (B9) 57 µg 14%
- Vitamin B12 0 µg 0%
- Choline 44.3 mg 8%
Minerals
- Calcium 22 mg 2%
- Iron 0.42 mg 2%
- Magnesium 15 mg 4%
- Phosphorus 44 mg 4%
- Potassium 299 mg 6%
- Zinc 0.27 mg 2%
- Copper 0.04 mg 4%
- Manganese 0.16 mg 7%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 25 | 1.9 g | 3 g | 0.3 g |
| 1 × cup chopped (1/2" pieces) | 107 g | 27 | 2.1 g | 3.2 g | 0.3 g |
| 1 × floweret | 13 g | 3 | 0.2 g | 0.4 g | 0 g |
| 1 × head large (6-7" dia.) | 840 g | 210 | 16 g | 25 g | 2.4 g |
| 1 × head medium (5-6" dia.) | 588 g | 147 | 11 g | 18 g | 1.6 g |
| 1 × head small (4" dia.) | 265 g | 66 | 5.1 g | 7.9 g | 0.7 g |
| 2 × cup chopped (1/2" pieces) | 214 g | 54 | 4.1 g | 6.4 g | 0.6 g |
| ½ × cup chopped (1/2" pieces) | 53.5 g | 13 | 1 g | 1.6 g | 0.1 g |
| 3 × cup chopped (1/2" pieces) | 321 g | 80 | 6.2 g | 9.5 g | 0.9 g |
| 4 × cup chopped (1/2" pieces) | 428 g | 107 | 8.2 g | 13 g | 1.2 g |
Similar foods
- Cauliflower riceraw18 kcal / 100 g
- Purple cauliflowerraw24 kcal / 100 g
- Green cauliflowerraw31 kcal / 100 g
- Norwegian cauliflowerraw19 kcal / 100 g
- Cauliflower leaves35 kcal / 100 g
- Cabbageraw25 kcal / 100 g
- Broccoliraw34 kcal / 100 g
- White cabbageraw29 kcal / 100 g
- Kohlrabiraw27 kcal / 100 g
- Brussels sproutsraw43 kcal / 100 g
Questions about Cauliflower
How do you roast cauliflower so it turns golden rather than soggy?
Cut it into evenly sized florets, dry them well and spread them out on a baking tray with a little oil. Roast at 220 °C for 25–30 minutes, turning once; crowding the tray makes the florets steam.
How long should you steam cauliflower?
Steam florets over simmering water for about 5–7 minutes, until a knife slips into the thickest part but they still hold their shape. Drain well before serving or adding them to a dish.
How do you make cauliflower rice?
Break the cauliflower into florets and pulse them in a food processor until they resemble rice grains, taking care not to turn them to mush. Fry in a wide pan for 5–8 minutes, stirring, until tender and any released moisture has evaporated.
How can you tell if a cauliflower is fresh when buying it?
Choose a head that feels firm and heavy, with tightly packed florets and crisp green leaves. Avoid soft or wet patches and florets with widespread dark marks.
How should you store cauliflower, and can you freeze it?
Keep it unwashed in the fridge, preferably in a perforated bag or loosely wrapped, and use it while the florets are firm. To freeze it, cut it into florets, blanch for 3 minutes, cool quickly in cold water, drain thoroughly and freeze.
What goes well with cauliflower, and which dishes use it?
Cauliflower works well with cumin, turmeric, mustard seeds, cheese and creamy sauces. It is a familiar ingredient in cauliflower cheese, vegetable curry and roasted cauliflower soup.
Can you eat cauliflower raw?
Yes. Cut it into small florets and serve it in salads or with a dip; wash it under running water first and discard any damaged or slimy parts.
Is cauliflower a good source of vitamin C?
Yes: a 100 g portion provides 48.2 mg of vitamin C, making cauliflower a source of this vitamin.
Source: USDA FoodData Central 169986 · per 100 g · carbohydrate per EU label, fibre excluded
