Know what’s on your plate
Cauliflower
Calories & nutrition facts
cooked, boiled, drained, with salt
Nutrition facts
Per 100 g% DV- Calories 23 kcal —
- Protein 1.8 g 4%
- Carbohydrate 1.8 g 1%
- Fat 0.5 g 1%
- Saturated fat 0.1 g 0%
- Fibre 2.3 g 8%
- Sugars 1.9 g —
- Sodium 242 mg 11%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 44.3 mg 49%
- Vitamin D 0 µg 0%
- Vitamin E 0.07 mg 0%
- Vitamin K 13.8 µg 12%
- Thiamin (B1) 0.04 mg 4%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.41 mg 3%
- Pantothenic acid (B5) 0.51 mg 10%
- Vitamin B6 0.17 mg 10%
- Folate (B9) 44 µg 11%
- Vitamin B12 0 µg 0%
- Choline 39.1 mg 7%
Minerals
- Calcium 16 mg 1%
- Iron 0.32 mg 2%
- Magnesium 9 mg 2%
- Phosphorus 32 mg 3%
- Potassium 142 mg 3%
- Zinc 0.17 mg 2%
- Copper 0.02 mg 2%
- Manganese 0.13 mg 6%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 23 | 1.8 g | 1.8 g | 0.5 g |
| 1 × cup (1" pieces) | 62 g | 14 | 1.1 g | 1.1 g | 0.3 g |
| 1 × flowerets | 54 g | 12 | 1 g | 1 g | 0.2 g |
| 2 × cup (1" pieces) | 124 g | 29 | 2.3 g | 2.2 g | 0.6 g |
| ½ × cup (1" pieces) | 31 g | 7 | 0.6 g | 0.6 g | 0.1 g |
| 3 × cup (1" pieces) | 186 g | 43 | 3.4 g | 3.4 g | 0.8 g |
| 4 × cup (1" pieces) | 248 g | 57 | 4.6 g | 4.5 g | 1.1 g |
Similar foods
- Green cauliflowercooked, with salt32 kcal / 100 g
- Cauliflower saladcooked, with soy oil, with salt97 kcal / 100 g
- Cauliflower ricecooked19 kcal / 100 g
- Purple cauliflowercooked25 kcal / 100 g
- Cabbagecooked, boiled, drained, without salt23 kcal / 100 g
- Common cabbagecommon, cooked, boiled, drained, with salt23 kcal / 100 g
- Broccolicooked, boiled, drained, with salt35 kcal / 100 g
- Kohlrabiboiled, drained, with salt29 kcal / 100 g
- Collardscooked, boiled, drained, with salt33 kcal / 100 g
- Kalecooked, boiled, drained, with salt44 kcal / 100 g
Questions about Cauliflower
How do you roast cauliflower so it browns rather than steams?
Cut it into similar-sized florets, dry them well and spread them in one layer with space between. Roast at 220 °C for about 25–30 minutes, turning once, until the edges are deeply golden and the stems are tender.
How long does cauliflower take to cook?
Steam florets for about 8–10 minutes, or boil them for 5–7 minutes, until a knife slips into the stems but they still hold their shape. Small florets cook faster than a whole head.
How should you store cauliflower, and can you freeze it?
Keep the unwashed head in a loose bag in the fridge and use it within about a week. To freeze it, separate into florets, blanch for 3 minutes, cool quickly in iced water, drain thoroughly and freeze.
What can you make with cauliflower besides boiled florets?
It works well in cauliflower cheese, soup and Indian-style aloo gobi with potatoes and spices. For a crisp snack or side, coat florets in seasoned batter and roast or bake them until browned.
What can you use instead of cauliflower in a recipe?
Broccoli is the closest easy swap in soups, gratins and roasted dishes, though it cooks a little faster and has a stronger flavour. For cauliflower rice, finely chopped cabbage can work, but it stays less tender.
Does cauliflower provide much vitamin C?
Yes. Cauliflower is a source of vitamin C, with 44.3 mg per 100 g; steaming it briefly rather than boiling it for a long time helps limit losses into the cooking water.
How many calories are in a serving of cauliflower?
A handful of florets weighing about 54 g provides 12 kcal. Added oil, cheese or a creamy sauce can contribute far more energy than the cauliflower itself.
Source: USDA FoodData Central 168520 · per 100 g · carbohydrate per EU label, fibre excluded
