USDA reference food · Vegetables and Vegetable Products

Cauliflower, raw

1 cup chopped of cauliflower, raw (107 g) has 25 calories, 2g of protein, 0g of fat and 2g of fiber (USDA FoodData Central, SR Legacy, FDC 169986). It is one of 19 USDA descriptions of cauliflower.

FoodData Central 169986, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup chopped (107g)

AmountPortion

Amount per serving

Calories25

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 30mg1%

Total Carbohydrate 5g2%

Dietary Fiber 2g8%

Total Sugars 2g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 0mcg0%

Calcium 20mg2%

Iron 0.4mg2%

Potassium 320mg7%

* 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: 1.9g; more than 23% of 8,218 USDA reference foods
Calories per 100 g: 25; more than 5% of reference foods
Fiber per 100 g: 2g; more than 70% of reference foods

What a portion gives you

Fiber 2g8%

Protein 2g4%

Potassium 320mg7%

Calcium 20mg2%

Iron 0.4mg2%

Sodium 30mg1%

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

Source: USDA FoodData Central, SR Legacy (FDC 169986); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin C52 mg in 1 cup chopped (107 g), 57% of the Daily Value
Folate61 µg DFE in 1 cup chopped (107 g), 15% of the Daily Value
Vitamin K17 µg in 1 cup chopped (107 g), 14% of the Daily Value
Vitamin B60.2 mg in 1 cup chopped (107 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 169986), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 66% carbohydrate, 8% fat and 26% 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	25.0	5%
Protein	1.92 g	23%
Total fat	0.28 g	16%
Carbohydrate	4.97 g	44%
Fiber	2.00 g	70%
Total sugars	1.91 g	54%
Sodium	30.0 mg	26%

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 (126)

The portion is 1 cup chopped (107 g); % DV is for that portion.

Energy, macronutrients and sugars (20)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.05 g	1.92 g	4%
Total lipid (fat)	0.30 g	0.28 g	0%
Carbohydrate, by difference	5.32 g	4.97 g	2%
Ash	0.81 g	0.76 g
Energy	26.8 kcal	25.0 kcal
Sucrose	0 g	0 g
Glucose	1.01 g	0.94 g
Fructose	1.04 g	0.97 g
Lactose	0 g	0 g
Maltose	0 g	0 g
Alcohol, ethyl	0 g	0 g
Water	98.5 g	92.1 g
Total Sugars	2.04 g	1.91 g
Galactose	0 g	0 g
Fiber, total dietary	2.14 g	2.00 g	8%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.14 g	0.13 g	1%
Fatty acids, total monounsaturated	0.036 g	0.034 g
Fatty acids, total polyunsaturated	0.033 g	0.031 g

Minerals (11)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	23.5 mg	22.0 mg	2%
Iron, Fe	0.45 mg	0.42 mg	2%
Magnesium, Mg	16.1 mg	15.0 mg	4%
Phosphorus, P	47.1 mg	44.0 mg	4%
Potassium, K	320 mg	299 mg	7%
Sodium, Na	32.1 mg	30.0 mg	1%
Zinc, Zn	0.29 mg	0.27 mg	3%
Copper, Cu	0.042 mg	0.039 mg	5%
Fluoride, F	1.07 µg	1.00 µg
Manganese, Mn	0.17 mg	0.15 mg	7%
Selenium, Se	0.64 µg	0.60 µg	1%

Vitamins (29)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.086 mg	0.080 mg	1%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1.07 µg	1.00 µg
Tocopherol, beta	0 mg	0 mg
Tocopherol, gamma	0.21 mg	0.20 mg
Tocopherol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	51.6 mg	48.2 mg	57%
Thiamin	0.054 mg	0.050 mg	4%
Riboflavin	0.064 mg	0.060 mg	5%
Niacin	0.54 mg	0.51 mg	3%
Pantothenic acid	0.71 mg	0.67 mg
Vitamin B-6	0.20 mg	0.18 mg	12%
Folate, total	61.0 µg	57.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	47.4 mg	44.3 mg	9%
Vitamin K (Menaquinone-4)	0 µg	0 µg
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	16.6 µg	15.5 µg	14%
Folic acid	0 µg	0 µg
Folate, food	61.0 µg	57.0 µg
Folate, DFE	61.0 µg	57.0 µg	15%
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	0.021 g	0.020 g
Threonine	0.081 g	0.076 g
Isoleucine	0.076 g	0.071 g
Leucine	0.11 g	0.11 g
Lysine	0.23 g	0.22 g
Methionine	0.021 g	0.020 g
Cystine	0.021 g	0.020 g
Phenylalanine	0.070 g	0.065 g
Tyrosine	0.055 g	0.051 g
Valine	0.13 g	0.13 g
Arginine	0.092 g	0.086 g
Histidine	0.060 g	0.056 g
Alanine	0.12 g	0.12 g
Aspartic acid	0.19 g	0.18 g
Glutamic acid	0.27 g	0.26 g
Glycine	0.076 g	0.071 g
Proline	0.076 g	0.071 g
Serine	0.092 g	0.086 g

Fatty acids (42)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0.019 g	0.018 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0.10 g	0.093 g
SFA 18:0	0.0096 g	0.0090 g
SFA 20:0	0.0032 g	0.0030 g
MUFA 18:1	0.029 g	0.027 g
PUFA 18:2	0.017 g	0.016 g
PUFA 18:3	0.016 g	0.015 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
SFA 22:0	0.0021 g	0.0020 g
MUFA 14:1	0.0021 g	0.0020 g
MUFA 16:1	0.0032 g	0.0030 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
Phytosterols	19.3 mg	18.0 mg
SFA 15:0	0.0021 g	0.0020 g
SFA 17:0	0.0011 g	0.0010 g
SFA 24:0	0.0021 g	0.0020 g
TFA 16:1 t	0 g	0 g
TFA 22:1 t	0 g	0 g
TFA 18:2 t not further defined	0 g	0 g
PUFA 18:2 CLAs	0.0032 g	0.0030 g
MUFA 24:1 c	0.0021 g	0.0020 g
PUFA 20:2 n-6 c,c	0 g	0 g
MUFA 16:1 c	0.0032 g	0.0030 g
MUFA 18:1 c	0.029 g	0.027 g
PUFA 18:2 n-6 c,c	0.014 g	0.013 g
MUFA 22:1 c	0 g	0 g
PUFA 18:3 n-6 c,c,c	0 g	0 g
MUFA 17:1	0 g	0 g
PUFA 20:3	0 g	0 g
Fatty acids, total trans-monoenoic	0 g	0 g
Fatty acids, total trans-polyenoic	0 g	0 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 169986: 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