USDA reference food · Vegetables and Vegetable Products

Cauliflower, frozen, cooked, boiled, drained, with salt

1 cup of cauliflower, frozen, cooked, boiled, drained, with salt (180 g) has 30 calories, 3g of protein, 0g of fat and 5g of fiber (USDA FoodData Central, SR Legacy, FDC 168521). It is one of 19 USDA descriptions of cauliflower.

FoodData Central 168521, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (180g)

AmountPortion

Amount per serving

Calories30

% Daily Value*

Total Fat 0g1%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 460mg20%

Total Carbohydrate 6g2%

Dietary Fiber 5g17%

Total Sugars <1g

Includes Added Sugars not declared

Protein 3g6%

Vitamin D 0mcg0%

Calcium 30mg2%

Iron 0.7mg4%

Potassium 250mg5%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 1.6g; more than 21% of 8,218 USDA reference foods
Calories per 100 g: 17; more than 2% of reference foods
Fiber per 100 g: 2.7g; more than 77% of reference foods

What a portion gives you

Fiber 5g17%

Protein 3g6%

Potassium 250mg5%

Calcium 30mg2%

Iron 0.7mg4%

Sodium 460mg20%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 168521); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin C56 mg in 1 cup (180 g), 63% of the Daily Value
Folate74 µg DFE in 1 cup (180 g), 18% of the Daily Value
Vitamin K21 µg in 1 cup (180 g), 18% of the Daily Value
Manganese0.3 mg in 1 cup (180 g), 12% of the Daily Value
Choline60 mg in 1 cup (180 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 168521), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 60% carbohydrate, 9% fat and 31% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	17.0	2%
Protein	1.61 g	21%
Total fat	0.22 g	14%
Carbohydrate	3.16 g	38%
Fiber	2.70 g	77%
Total sugars	0.46 g	41%
Sodium	254 mg	70%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (73)

The portion is 1 cup (180 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.90 g	1.61 g	6%
Total lipid (fat)	0.40 g	0.22 g	1%
Carbohydrate, by difference	5.69 g	3.16 g	2%
Ash	1.82 g	1.01 g
Energy	30.6 kcal	17.0 kcal
Water	169 g	94.0 g
Total Sugars	0.83 g	0.46 g
Fiber, total dietary	4.86 g	2.70 g	17%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.061 g	0.034 g	0%
Fatty acids, total monounsaturated	0.027 g	0.015 g
Fatty acids, total polyunsaturated	0.19 g	0.10 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	30.6 mg	17.0 mg	2%
Iron, Fe	0.74 mg	0.41 mg	4%
Magnesium, Mg	16.2 mg	9.00 mg	4%
Phosphorus, P	43.2 mg	24.0 mg	3%
Potassium, K	250 mg	139 mg	5%
Sodium, Na	457 mg	254 mg	20%
Zinc, Zn	0.23 mg	0.13 mg	2%
Copper, Cu	0.043 mg	0.024 mg	5%
Manganese, Mn	0.27 mg	0.15 mg	12%
Selenium, Se	1.08 µg	0.60 µg	2%

Vitamins (25)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	10.8 µg	6.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.11 mg	0.060 mg	1%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	43.2 µg	24.0 µg
Vitamin C, total ascorbic acid	56.3 mg	31.3 mg	63%
Thiamin	0.067 mg	0.037 mg	6%
Riboflavin	0.095 mg	0.053 mg	7%
Niacin	0.56 mg	0.31 mg	3%
Pantothenic acid	0.18 mg	0.098 mg
Vitamin B-6	0.16 mg	0.088 mg	9%
Folate, total	73.8 µg	41.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	60.3 mg	33.5 mg	11%
Vitamin K (phylloquinone)	21.4 µg	11.9 µg	18%
Folic acid	0 µg	0 µg
Folate, food	73.8 µg	41.0 µg
Folate, DFE	73.8 µg	41.0 µg	18%
Betaine	0.18 mg	0.10 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.038 g	0.021 g
Threonine	0.11 g	0.059 g
Isoleucine	0.11 g	0.061 g
Leucine	0.17 g	0.094 g
Lysine	0.15 g	0.086 g
Methionine	0.041 g	0.023 g
Cystine	0.034 g	0.019 g
Phenylalanine	0.10 g	0.058 g
Tyrosine	0.063 g	0.035 g
Valine	0.15 g	0.081 g
Arginine	0.14 g	0.078 g
Histidine	0.059 g	0.033 g
Alanine	0.15 g	0.085 g
Aspartic acid	0.34 g	0.19 g
Glutamic acid	0.39 g	0.21 g
Glycine	0.094 g	0.052 g
Proline	0.13 g	0.070 g
Serine	0.15 g	0.084 g

Fatty acids (5)

Nutrient	Per portion	Per 100 g
SFA 16:0	0.054 g	0.030 g
SFA 18:0	0.0072 g	0.0040 g
MUFA 18:1	0.027 g	0.015 g
PUFA 18:2	0.043 g	0.024 g
PUFA 18:3	0.15 g	0.081 g

Source: USDA FoodData Central, FDC 168521: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat cauliflower

USDA lists 19 preparations of cauliflower. The cauliflower page puts them side by side, per 100 g and per portion.

Compare every cauliflower preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov