Know what’s on your plate
Green cauliflower
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 31 kcal —
- Protein 3 g 6%
- Carbohydrate 2.9 g 1%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 3.2 g 11%
- Sugars 3 g —
- Sodium 23 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 8 µg 1%
- Vitamin C 88.1 mg 98%
- Vitamin D 0 µg 0%
- Vitamin E 0.04 mg 0%
- Vitamin K 20.2 µg 17%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 0.73 mg 5%
- Pantothenic acid (B5) 0.7 mg 14%
- Vitamin B6 0.22 mg 13%
- Folate (B9) 57 µg 14%
- Vitamin B12 0 µg 0%
- Choline 57.1 mg 10%
Minerals
- Calcium 33 mg 3%
- Iron 0.73 mg 4%
- Magnesium 20 mg 5%
- Phosphorus 62 mg 5%
- Potassium 300 mg 6%
- Zinc 0.64 mg 6%
- Copper 0.04 mg 5%
- Manganese 0.25 mg 11%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 31 | 3 g | 2.9 g | 0.3 g |
| 1 × cup | 64 g | 20 | 1.9 g | 1.8 g | 0.2 g |
| 1 × floweret | 25 g | 8 | 0.7 g | 0.7 g | 0.1 g |
| 1 × head, large (6-7" dia) | 511 g | 158 | 15 g | 15 g | 1.5 g |
| 1 × head, medium (5-6" dia) | 431 g | 134 | 13 g | 13 g | 1.3 g |
| 1 × head, small (4" dia) | 325 g | 101 | 9.6 g | 9.4 g | 1 g |
| 2 × cup | 128 g | 40 | 3.8 g | 3.7 g | 0.4 g |
| ½ × cup | 32 g | 10 | 0.9 g | 0.9 g | 0.1 g |
| 3 × cup | 192 g | 60 | 5.7 g | 5.5 g | 0.6 g |
| 4 × cup | 256 g | 79 | 7.6 g | 7.4 g | 0.8 g |
Similar foods
- Cauliflowerraw25 kcal / 100 g
- Purple cauliflowerraw24 kcal / 100 g
- Broccoliraw34 kcal / 100 g
- Verde ramoso broccoliraw30 kcal / 100 g
- Green cabbageraw27 kcal / 100 g
- Broccoflowerfrozen, raw33 kcal / 100 g
- Norwegian cauliflowerraw19 kcal / 100 g
- Cauliflower riceraw18 kcal / 100 g
- Green tomatoraw23 kcal / 100 g
- Romanesco brocoli or cauliflowerraw32 kcal / 100 g
Questions about Green cauliflower
Does green cauliflower taste different from white cauliflower?
It has a similarly mild, slightly sweet flavour, though some people find it a little earthier. Its green colour comes from chlorophyll; it is not a different vegetable family.
How do you roast green cauliflower so it browns rather than steams?
Cut it into evenly sized florets, dry them well and spread them out on a hot baking tray. Roast at 220 °C for about 20–25 minutes, turning once, until browned at the edges and tender.
How long should you steam green cauliflower?
Steam bite-sized florets for about 5–7 minutes, until a knife slips in but they still hold their shape. For a whole head, cut a deep cross in the base so it cooks more evenly.
How should you store green cauliflower?
Keep it unwashed in a loose or perforated bag in the fridge, and use it within about a week for the best texture. If you have more than you can use, blanch florets for 3 minutes, cool them quickly in iced water, drain and freeze.
Can you eat green cauliflower raw?
Yes. Break it into small florets for a crunchy snack, or shave it thinly into salads; its mild flavour works well with lemon, olive oil and a sharp cheese.
What goes well with green cauliflower?
It pairs well with garlic, lemon, cumin, cheese and toasted nuts. Try it roasted with tahini, folded into a cheese sauce for cauliflower cheese, or blended into soup with potato and stock.
Can you use green cauliflower instead of white cauliflower in a recipe?
Yes: use the same amount and cooking method in most recipes, including soups, gratins and cauliflower rice. It may make a pale dish green, so bear that in mind for recipes where colour matters.
Which has more vitamin C, green or white cauliflower?
Green cauliflower has more: it provides 88.1 mg per 100 g, compared with 48.2 mg in white cauliflower.
Source: USDA FoodData Central 169389 · per 100 g · carbohydrate per EU label, fibre excluded
