Cauliflower nutrition facts

Cauliflower (1 cup chopped (1/2" pieces), 107 g) has 27 calories, 1.8 g protein, 2.1 g fiber, 0.3 g fat. It is an excellent source of vitamin C (80% DV), folate (26% DV) and a good source of pantothenic acid and vitamin K.

Vitamin C 80% DV Folate 26% DVPantothenic acid 14% DVVitamin K 14% DV Vitamin B6 12% DV

#9 of 50 vegetables for vitamin C #19 of 50 vegetables for folate #42 of 50 vegetables for vitamin B6

Nutrition Facts

Serving size1 cup chopped (1/2" pieces) (107 g)

Calories27

Total Fat 0.3g0.3%

Saturated Fat 0.1g0.7%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 21mg0.9%

Total Carbohydrate 5.1g1.8%

Dietary Fiber 2.1g7.4%

Total Sugars 2g

Protein 1.8g3.5%

Vitamin D 0µg0%

Calcium 22mg1.7%

Iron 0.4mg2%

Potassium 294mg6.2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 24%
■ Fat 8%
■ Carbohydrate 68%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

172

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-1.3

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 13 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in cauliflower

Nutrient	Per 1 cup chopped (1/2" pieces)	% Daily Value
Macronutrients
Calories	27 kcal	1.3%
ProteinF	1.8 g	3.5%
Total fatF	0.3 g	0.3%
CarbohydrateF	5.1 g	1.8%
FiberF	2.1 g	7.4%
Sugars	2 g	no DV
Fats
Saturated fat	0.1 g	0.7%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	71.8 mg	80%
Thiamin (B1)	0.05 mg	4.5%
Riboflavin (B2)	0.06 mg	4.9%
Niacin (B3)	0.5 mg	3.4%
Pantothenic acid (B5)	0.71 mg	14%
Vitamin B6	0.2 mg	12%
Folate (DFE)F	104 µg	26%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.09 mg	0.6%
Vitamin D	0 µg	0%
Vitamin K	16.6 µg	14%
Choline	47 mg	8.6%
Minerals
SodiumF	21 mg	0.9%
CalciumF	22 mg	1.7%
IronF	0.4 mg	2%
MagnesiumF	15 mg	3.6%
PhosphorusF	42 mg	3.4%
PotassiumF	294 mg	6.2%
ZincF	0.3 mg	2.3%
CopperF	0.03 mg	2.9%
ManganeseF	0.15 mg	6.6%
Selenium	0.6 µg	1.2%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	1 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	99 g	no DV
Amino acids
Tryptophan	0.021 g	no DV
Threonine	0.081 g	no DV
Isoleucine	0.076 g	no DV
Leucine	0.113 g	no DV
Lysine	0.232 g	no DV
Methionine	0.021 g	no DV
Phenylalanine	0.07 g	no DV
Valine	0.134 g	no DV
Histidine	0.06 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	25 kcal	1.2%
ProteinF	1.6 g	3.3%
Total fatF	0.2 g	0.3%
CarbohydrateF	4.7 g	1.7%
FiberF	1.9 g	7%
Sugars	1.9 g	no DV
Fats
Saturated fat	0.1 g	0.7%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	67.1 mg	75%
Thiamin (B1)	0.05 mg	4.2%
Riboflavin (B2)	0.06 mg	4.6%
Niacin (B3)	0.5 mg	3.2%
Pantothenic acid (B5)	0.67 mg	13%
Vitamin B6	0.18 mg	11%
Folate (DFE)F	97 µg	24%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.08 mg	0.5%
Vitamin D	0 µg	0%
Vitamin K	15.5 µg	13%
Choline	44 mg	8.1%
Minerals
SodiumF	20 mg	0.9%
CalciumF	20 mg	1.6%
IronF	0.3 mg	1.9%
MagnesiumF	14 mg	3.4%
PhosphorusF	40 mg	3.2%
PotassiumF	274 mg	5.8%
ZincF	0.2 mg	2.1%
CopperF	0.02 mg	2.7%
ManganeseF	0.14 mg	6.1%
Selenium	0.6 µg	1.1%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	1 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	93 g	no DV
Amino acids
Tryptophan	0.02 g	no DV
Threonine	0.076 g	no DV
Isoleucine	0.071 g	no DV
Leucine	0.106 g	no DV
Lysine	0.217 g	no DV
Methionine	0.02 g	no DV
Phenylalanine	0.065 g	no DV
Valine	0.125 g	no DV
Histidine	0.056 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	7 kcal	0.4%
ProteinF	0.5 g	0.9%
Total fatF	0.1 g	0.1%
CarbohydrateF	1.3 g	0.5%
FiberF	0.6 g	2%
Sugars	0.5 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	19 mg	21%
Thiamin (B1)	0.01 mg	1.2%
Riboflavin (B2)	0.02 mg	1.3%
Niacin (B3)	0.1 mg	0.9%
Pantothenic acid (B5)	0.19 mg	3.8%
Vitamin B6	0.05 mg	3.1%
Folate (DFE)F	27 µg	6.9%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.02 mg	0.2%
Vitamin D	0 µg	0%
Vitamin K	4.4 µg	3.7%
Choline	13 mg	2.3%
Minerals
SodiumF	6 mg	0.2%
CalciumF	6 mg	0.4%
IronF	0.1 mg	0.5%
MagnesiumF	4 mg	1%
PhosphorusF	11 mg	0.9%
PotassiumF	78 mg	1.7%
ZincF	0.1 mg	0.6%
CopperF	0.01 mg	0.8%
ManganeseF	0.04 mg	1.7%
Selenium	0.2 µg	0.3%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	26 g	no DV
Amino acids
Tryptophan	0.006 g	no DV
Threonine	0.022 g	no DV
Isoleucine	0.02 g	no DV
Leucine	0.03 g	no DV
Lysine	0.062 g	no DV
Methionine	0.006 g	no DV
Phenylalanine	0.018 g	no DV
Valine	0.035 g	no DV
Histidine	0.016 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169986 ("Cauliflower, raw"), Foundation Foods #2685573.

Cauliflower variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Cauliflower (this page)	25	1.6	0.2	4.7	1.9	1.9	274	67.1	20
Cooked (boiled, drained)	23	1.8	0.5	4.1	2.3	2.1	142	44.3	15

Compare cauliflower with…

Broccoli vs Cauliflower

Frequently asked questions

How many calories are in cauliflower?

Cauliflower has 27 calories per 1 cup chopped (1/2" pieces) (107 g), or 25 calories per 100 g, according to USDA FoodData Central.

How much protein is in cauliflower?

1.8 g of protein per 1 cup chopped (1/2" pieces), which is 3.5% of the 50 g Daily Value.

What is cauliflower rich in?

Per serving, cauliflower is richest in Vitamin C at 80% of the Daily Value, Folate (DFE) (26%), Pantothenic acid (B5) (14%), Vitamin K (14%).

Is cauliflower healthy?

By nutrient density, cauliflower scores 172 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.